A Wide Back? What to do

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  1. Quote Originally Posted by Montego1 View Post
    I also get a much better stretch with DB's and its not as hard on the lower back IMO
    Agreed, BB rows always murder my lower back. Then when I try to dead lift ... i die :P


  2. Quote Originally Posted by EatMoar View Post
    Agreed, BB rows always murder my lower back. Then when I try to dead lift ... i die :P
    Another reason to sub in snatch-grip. You won't be able to pull nearly as much since the leverage is far from favorable, but it targets the upper back better compared to sumo or conventional deadlifts.
    M.Ed. Ex Phys

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  3. for dat V,

    pullups
    partial deadlifts,
    WG BB row
    WG pulldown
    single arm db row
    pullups to finish....squeek whatever else in there that u want but that workout plus other ones gave me a pretty dece V

  4. For pure V-taper do not forget to include one of these every workout for back:

    -DB PULLOVER
    -MACHINE PULLOVER
    -CABLE PULLOVER
    -STIFF ARM PULLDOWN

    These can be used to pre-exhaust at the beginning of a workout or finish the upper lats/teres at the end without involving the tired biceps. They also work great in a superset - pre-exhaust or post-activation.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  5. I actually did DB rows and snatch grip dead lifts today and my lats and upper back feel destroyed. I love it . And deca, Im not a fan of doing BB rows anymore. It kills my lower back. But i pretty much do exactly what you outlined, minus partial dead lifts (i do full dead lifts) and I do low rows, to hit the middle/lower back to add some mass there.
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  6. Quote Originally Posted by EBroser
    For pure V-taper do not forget to include one of these every workout for back:

    -DB PULLOVER
    -MACHINE PULLOVER
    -CABLE PULLOVER
    -STIFF ARM PULLDOWN

    These can be used to pre-exhaust at the beginning of a workout or finish the upper lats/teres at the end without involving the tired biceps. They also work great in a superset - pre-exhaust or post-activation.
    I love doing stiff-arm pulldown and squeezing at the bottom. Definitely feel it in the back. Great exercise. I do wish my gym had a machine pullover though, but I still for DB pullovers to replace it.
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  7. Quote Originally Posted by kbayne View Post
    I love doing stiff-arm pulldown and squeezing at the bottom. Definitely feel it in the back. Great exercise. I do wish my gym had a machine pullover though, but I still for DB pullovers to replace it.
    Hmm things to think about for my bext back day. How do you like pull overs? Work the lats well?

  8. Quote Originally Posted by EatMoar

    Hmm things to think about for my bext back day. How do you like pull overs? Work the lats well?
    I like stiff arm pulldowns the most. I can feel it working the best. And ya I definitely feel it in the middle/lower lats. Make sure to squeeze at the bottom. I see many people do them and throw their body into and they don't get the full benefit.
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  9. stiff arm pulldowns are great gunna include that in my next back workout

  10. Okie sounds good to me. Yah I see people tossing around weight all the time. Sounds like a bad way to get hurt. Its all about the squeeze and slow movement . Pull downs it is!

  11. Quote Originally Posted by EatMoar
    Okie sounds good to me. Yah I see people tossing around weight all the time. Sounds like a bad way to get hurt. Its all about the squeeze and slow movement . Pull downs it is!
    Exactly. Let us know how it works out for ya.
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  12. Quote Originally Posted by kbayne View Post
    I like stiff arm pulldowns the most. I can feel it working the best. And ya I definitely feel it in the middle/lower lats. Make sure to squeeze at the bottom. I see many people do them and throw their body into and they don't get the full benefit.
    Definitely one of my favorite exercises for back and it is has helped me truly widen my V-taper.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  13. Quote Originally Posted by EBroser

    Definitely one of my favorite exercises for back and it is has helped me truly widen my V-taper.
    Same here with being one of favs for back. You really don't see many people do pullovers or stiff arm pulldowns, not at my gym at least.
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  14. Also EBroser, do you go shoulder width apart or wider? I like to go anywhere from shoulder width to a bit wider.
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  15. Quote Originally Posted by kbayne View Post
    Also EBroser, do you go shoulder width apart or wider? I like to go anywhere from shoulder width to a bit wider.
    Like with almost every movement I do I am constantly varying grips, so on some days I will go really close and then anywhere from there to shoulder width (usually not any wider).
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  16. The workout that build my back was...

    Pullups
    3x10-12 (easy, for warm up)
    Bent row (heavy)
    3x6-10 315-455
    Seated row
    2x6-10 300-325
    Reverse grip pull downs
    2x12-15 220-240

    Did this 1x wk and I got wide and thick quick...



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  17. How come you guys don't like seated low rows ?

  18. Quote Originally Posted by EatMoar
    How come you guys don't like seated low rows ?
    I like seated rows. I usually use the V-Bar but throw in a long bar and go wide grip sometimes. It hits the middle of back the most for me if done correctly. I feel like too many people think back exercises do the same thing, but every exercise hits the back in a different beneficial way.
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  19. I do em. Change from close to wide from time to time.

  20. Quote Originally Posted by usealittle View Post
    The workout that build my back was...

    Pullups
    3x10-12 (easy, for warm up)
    Bent row (heavy)
    3x6-10 315-455
    Seated row
    2x6-10 300-325
    Reverse grip pull downs
    2x12-15 220-240

    Did this 1x wk and I got wide and thick quick...



    Name:  image-1019366908.jpg
Views: 194
Size:  52.4 KB
    No deadlift?

  21. when that pic was takin i had NEVER done DLs before......

  22. Quote Originally Posted by EatMoar View Post
    How come you guys don't like seated low rows ?
    I like em!
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  23. Quote Originally Posted by Rodja View Post
    Pullups>>>>>pulldowns
    Both, Greese te groove!
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  24. Quote Originally Posted by kbayne View Post
    I love doing stiff-arm pulldown and squeezing at the bottom. Definitely feel it in the back. Great exercise. I do wish my gym had a machine pullover though, but I still for DB pullovers to replace it.
    I'd rather dumbell pullovers, I like them better. Easier to concentrate to the muscle plus uch harder. The machine you have to rack much more weight.
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  25. Quote Originally Posted by usealittle View Post
    when that pic was takin i had NEVER done DLs before......
    They would really make your entire trapezius to pop out, especially the lower to middle part, which is where i see you could use a little improvement. Overall great work!
    Remember why you started.

  26. I dead on leg day, I start with squats end with deads. My traps and mid section really grew once I started to add in deads. Also my Glutes are punished from deads.

    on back day I do straight leg deads. ( I know there are people who dont like this, but it works for me, and kinda helps my hams cut nicely)

    I do back twice a week, really focus on weak point training and width is where I feel I need more.

    So day 1 I do this:

    Wide Grip Pull Downs 5 sets (1 super light 20 reps to warm up, and then taper up second set heavy but 8 reps, third set 6 last two sets of 4-5 reps)
    Superseted with Straight arm pulldowns

    Close grip T-bar rows

    DB row

    tri set of
    Straight Leg Deads, Hyperextensions, pullovers. (4 sets)

    pull ups till failure

    Day 2,
    Wide grip pulldown, close reverse grip pull down superset

    T bar row

    Straight Leg Deads

    Cardio for 30 min

    Pullups 3 -4 sets till failure

    Day 2 I only have 45 -60 minute to workout bc of how late I get off. So It is very fast pace with 30 sec rest. Day 1 is much more slow and concentrated with 60 sec rest.
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  27. Quote Originally Posted by 02sixxer View Post
    Both, Greese te groove!
    How would that work in this instance? Pulldowns would not help to increase pullup strength.
    M.Ed. Ex Phys


  28. Quote Originally Posted by thegodfather View Post
    They would really make your entire trapezius to pop out, especially the lower to middle part, which is where i see you could use a little improvement. Overall great work!
    i do them now and have pulled 722 in comp at 218

  29. Quote Originally Posted by usealittle

    i do them now and have pulled 722 in comp at 218
    Well nevermind then.

    Sent from my iPhone
    Remember why you started.

  30. Quote Originally Posted by Rodja View Post
    How would that work in this instance? Pulldowns would not help to increase pullup strength.
    If your starting with pull downs, then finish workout with pull ups till failure. I like multiple sets to failure usually 3. Your now pulling after the muscles been worked and stressed so you are hoping for more fiber tares. It's a concept called grease the groove. It has helped me, started it earlier this year.

    The reason why pull downs first is because you can usually move more weight with the pull downs and at the end your body weight is enough to work you out hard.
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