A Wide Back? What to do

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    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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    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.
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    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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    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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    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).
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    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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    How come you guys don't like seated low rows ?
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    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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    I do em. Change from close to wide from time to time.
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    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...



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    No deadlift?
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    when that pic was takin i had NEVER done DLs before......
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    Quote Originally Posted by EatMoar View Post
    How come you guys don't like seated low rows ?
    I like em!
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    Quote Originally Posted by Rodja View Post
    Pullups>>>>>pulldowns
    Both, Greese te groove!
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    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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    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!
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    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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    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.
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    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
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    Quote Originally Posted by usealittle

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

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    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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    Quote Originally Posted by 02sixxer View Post
    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.
    That's not greasing the groove at all. Greasing the groove is multiple sets and increased frequency of a specific lift to get stronger at it, not using a similar lift in an attempt to strengthen the desired lift.
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    Quote Originally Posted by Rodja View Post
    That's not greasing the groove at all. Greasing the groove is multiple sets and increased frequency of a specific lift to get stronger at it, not using a similar lift in an attempt to strengthen the desired lift.
    Mmmmm.
    That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.


    Could you give an example just so I am clear? Sorry just want to be on the same page.
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    Quote Originally Posted by 02sixxer View Post

    Mmmmm.
    That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.

    Could you give an example just so I am clear? Sorry just want to be on the same page.
    He's talking about doing multiple sets throughout the day of one exercise at about 50% effort or so.

    I first saw it in one of pavel's books.
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    such as everytime I walk past my dip rack, I do about 15 dips, I may do this 5-6 time s a day, or Pull ups each time I walk by the pull up bar through out the day?
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    Quote Originally Posted by 02sixxer View Post
    such as everytime I walk past my dip rack, I do about 15 dips, I amy do this 5-6 time s a day, or Pull up each time I walk by the pull up ber through out the day?
    That's basically exactly how he described it. And then as time goes on you'll be able to add 1 or 2 reps each time you do it while using the same amount of effort and then all of the sudden you'll be doing more and more reps when maxing them out.
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    I will join the party late and keep my part simple and sweet. Everything Rodja said I agree with and will say has shown to be true in my personal experience and for others I've trained/observed training on their own for the last 2 decades of lifting. Pullup and variations of the pullup will always yield better results then the pulldown. My back has always grown and excelled over other bodyparts on it's own, however I did spend ALOT of time when I was first training (12-18 years old) focusing on pullups/chins, with weights, and lots of variations of pullups/chins. I actually recall using the article I read in the Muscle Media 2000 January 1997 issue written by Charles Poliquin

    Andre the Flying Squirrel Routine:
    1-Sternum Chins 5x4-6 6-0-1 tempo/4 min. rest intervals<P>
    2-Subscapularis Pull-Ups 3xmax reps 5-0-1 tempo/3 min. rest intervals<P>
    3-Negative Close-Grip Chins 3x4-6 6-8 sec. negatives/3 min. rest intervals<P>
    *use additional loads if possible
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    Quote Originally Posted by 02sixxer View Post
    such as everytime I walk past my dip rack, I do about 15 dips, I may do this 5-6 time s a day, or Pull ups each time I walk by the pull up bar through out the day?
    That's more on the right track. If you're at that level of strength using BW, then you're beyond greasing the groove for pullups or dips kinda like how doing endless sets of 135 will not help you to bench 500.
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    Quote Originally Posted by 02sixxer View Post
    Mmmmm.
    That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.


    Could you give an example just so I am clear? Sorry just want to be on the same page.
    An example of using GTG for pullups would be as follows. You would need to have access to a pullup bar at home. Take your 1 set max (lets use 10 for simpicity), cut it in half to 5. Then, multiple times spaced throught the day (4-5), do 5 pullups. Since you are only doing half of what you are capable of, you wont get worn down on doing pullups, but you are getting lots of pullup practice. At the end of 7 days retest your 1 set max, it should have gone up by a couple. Use this new number (lets call it 12), cut it in half and repeat the protocol. You can do this for a little while and it will work if your someone who sucks at pullups but can do at least a few good reps. I had a friend who could only do 6, he started using 3 as his rep range and after a couple months he could bang out 3-4 sets of 10+ pullups.

    As Rodja said above, gains will become dimished as your proficiency increases. But it is an excellent tool to jumpstart bodyweight movements if your not very strong at them.
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    Quote Originally Posted by thegodfather View Post
    Well nevermind then.

    Sent from my iPhone
    lol, but yes the traps have been a weak spot of mine.
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    Deadlifts bro, everything else comes second
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    Quote Originally Posted by schroedes View Post
    Deadlifts bro, everything else comes second
    As much as I hate the word, bro, I agree. I do deadlifts to lead off my back workout and I wake up with a sore upper back every time. Dead lifts work everything depending on the grip.
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    Im gunna smash back tonight, heres my workout. Deadlifts, 10-12,7-9,4-6. Bent wg bb row 10-12,7-9,4-6. single arm db rows, pullsups, pulldowns and underhand grip pulldowns. should i change anything or add anything in? im looking for size
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    Quote Originally Posted by DrDeca View Post
    Im gunna smash back tonight, heres my workout. Deadlifts, 10-12,7-9,4-6. Bent wg bb row 10-12,7-9,4-6. single arm db rows, pullsups, pulldowns and underhand grip pulldowns. should i change anything or add anything in? im looking for size
    if size is your goal then try this:

    deadlift 3x5 leave one in the tank on each set.
    pullups/pulldowns: 3 x 8 leave one in the tank for the first 2 sets.
    bent row: 2x5, 1x15+ go to failure.
    1 arm rows: 1x20+ go to failure.

    done.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    if size is your goal then try this:

    deadlift 3x5 leave one in the tank on each set.
    pullups/pulldowns: 3 x 8 leave one in the tank for the first 2 sets.
    bent row: 2x5, 1x15+ go to failure.
    1 arm rows: 1x20+ go to failure.

    done.
    Alright ill give that a try, thanks man. should i add anything else? warmup anything
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    Quote Originally Posted by DrDeca View Post
    Alright ill give that a try, thanks man. should i add anything else? warmup anything
    ohh ya. i like to do a general warm up to work on mobility and then a specific warm up. for example my deads which for me and a top set of 5 would be:

    2x5 @ 135
    1x5 @ 185
    1x5 @ 225
    1x3 @ 275
    1x3 @ 315
    1x5 @ 365
    1x5 @ 385
    1x5 @ 405
    you can call me "ozzie" for short.
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    just peeling the weights eh. ill give it a try
  

  
 

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