thicker back

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  1. Quote Originally Posted by CountryLiftin View Post
    Do more deadlifts rows pull-ups and bench. Spend less time on the Internet.
    Well said


  2. Meadows rows, dumbbell deadstop, pullups, and deads
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  3. Can't believe no one has mentioned rack reads from maybe 3/4 up shin. I find they are the only lift that absolutely make my back feel destroyed the next day.

  4. Rack deads are money for back thickness. Also row to grow. Reverse grip bb rows with a bit more upright posture is great for the upper back.
    Use Code Montego15 for 15% off at milehighkratom.com

  5. Why rack dead when you can do a normal deadlift like a real man!?

    Hahahaha.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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  6. Quote Originally Posted by Revival View Post
    Can't believe no one has mentioned rack deads from maybe 3/4 up shin. I find they are the only lift that absolutely make my back feel destroyed the next day.
    Just curious, how are you doing these, say rep, set wise and are you doing full range pulling from the floor as well?

  7. Quote Originally Posted by CountryLiftin View Post
    Why rack dead when you can do a normal deadlift like a real man!?

    Hahahaha.
    Lol if your like me your back can take a lot more than you can get off the ground.

  8. Then sounds like your back is plenty big brotha! Haha. I was just givin' you a hard time.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  9. Quote Originally Posted by PaulBlack View Post
    Just curious, how are you doing these, say rep, set wise and are you doing full range pulling from the floor as well?
    I havent done any real research on optimal way to program these so I can't really give a good rec but I have just been programming them like regular deads staying away from metabolic level reps. I shot for 3-6 rep range to avoid fatigue of lower back. 3 sets 5 min rests. My rack in my garage only let's me go just below the knee so I stand on some bricks.

    I am not pulling from the floor right now but maybe in the future. I'm just getting back in shape after like a year lay off so I will see how it changes. I dont do barbell rows the day I do these as they take a lot of out of my lower back so I dont want to get an injury so I will add an extra chin up set on these days.

  10. Quote Originally Posted by CountryLiftin View Post
    Then sounds like your back is plenty big brotha! Haha. I was just givin' you a hard time.
    Lol I like your interpretation better than reality. It really just means my legs suck lol. Trying to sqaut more.

  11. Quote Originally Posted by Revival View Post
    Can't believe no one has mentioned rack reads from maybe 3/4 up shin. I find they are the only lift that absolutely make my back feel destroyed the next day.
    I did. Works my back like mad too.

  12. Quote Originally Posted by Revival View Post

    Lol if your like me your back can take a lot more than you can get off the ground.
    I was gettn ready to ask, what the heŠk rack deads would benefit but im now gonna try these next time. As well as lifting from the floor for full benefit. I guess im trying to get my squat stronger to cause i know my backs stronger than that first 6" move...i believe these would enable further growth. Thanks for the idea.
    I will hafta build a box or rack tho...lol my basements packed

  13. Quote Originally Posted by lannjonny View Post
    I was gettn ready to ask, what the heŠk rack deads would benefit but im now gonna try these next time. As well as lifting from the floor for full benefit. I guess im trying to get my squat stronger to cause i know my backs stronger than that first 6" move...i believe these would enable further growth. Thanks for the idea. I will hafta build a box or rack tho...lol my basements packed
    Believe it or not, rack pulls or block pulls can be more difficult than off the ground. Some people have sticking points just below their knees, where the bar would be set up on the rack, so it can be just as/if not more difficult. It's an akward leverage for some people. It will heavily involve your glutes. Once you've been able I blast through that point, it'll benefit your full ROM deadlift, and you'll be able to pull more from the rack because if the decreased ROM. You may want to try them off blocks, or stacked up weights, instead of the bar resting on the rack pins. The bar will have a more natural bend and liftoff from the blocks than the rack, thus making it slightly easier.

    I wouldn't expect rack pulls or deadlifts to benefit the back specifically for hypertrophy purposes in the way a type of row would. It'll help give you some thick erectors though.
    Controlled Labs Board Rep
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  14. Quote Originally Posted by Sean1332 View Post

    Believe it or not, rack pulls or block pulls can be more difficult than off the ground. Some people have sticking points just below their knees, where the bar would be set up on the rack, so it can be just as/if not more difficult. It's an akward leverage for some people. It will heavily involve your glutes. Once you've been able I blast through that point, it'll benefit your full ROM deadlift, and you'll be able to pull more from the rack because if the decreased ROM. You may want to try them off blocks, or stacked up weights, instead of the bar resting on the rack pins. The bar will have a more natural bend and liftoff from the blocks than the rack, thus making it slightly easier.

    I wouldn't expect rack pulls or deadlifts to benefit the back specifically for hypertrophy purposes in the way a type of row would. It'll help give you some thick erectors though.
    Appreciate that explanation..wish i would've done these yesterday. I workout for my own self because it feels good and it looks good and also because i dont wana look like a buffet grazer when im 40 . and im always looking for a little extra to help me along the way.

  15. I've never understood the love of deads for back purposes. There's not enough TUT and they encompass for more than just the erectors. Now, snatch-grip deads on the other hand, would be a better option as they put the upper back at a point where it's leverage is terrible and blasts the hell out of the upper and middle traps.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post
    I've never understood the love of deads for back purposes. There's not enough TUT and they encompass for more than just the erectors. Now, snatch-grip deads on the other hand, would be a better option as they put the upper back at a point where it's leverage is terrible and blasts the hell out of the upper and middle traps.
    Agreed. Especially with snatch-grip, though they murder my entire posterior.

    I never understood deadlifts on "back day".
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. I never understood "back-day".
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  18. Quote Originally Posted by Rodja View Post
    I've never understood the love of deads for back purposes. There's not enough TUT and they encompass for more than just the erectors. Now, snatch-grip deads on the other hand, would be a better option as they put the upper back at a point where it's leverage is terrible and blasts the hell out of the upper and middle traps.
    I guess if you'd neglected your back as much as i did in my younger years than you'd know why i do lots of deads now in my back workout. I always thought it sucked working back out back than, but now its turned into my favorite workout.

  19. Quote Originally Posted by lannjonny View Post
    I guess if you'd neglected your back as much as i did in my younger years than you'd know why i do lots of deads now in my back workout. I always thought it sucked working back out back than, but now its turned into my favorite workout.
    However, it's very shortsighted to view deadlifts as a back exercise. A PC chain exercise, yes, but not simply a "back" exercise.
    M.Ed. Ex Phys


  20. Thick back = Hit a compound back movement for 5 sets, 3x a week. Done.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by Rodja View Post

    However, it's very shortsighted to view deadlifts as a back exercise. A PC chain exercise, yes, but not simply a "back" exercise.
    Yes i understand. I am implementing it in my workout and probly always will. Because it is definitely helping me create a back that i want.

  22. [QUOTE="lannjonny;4284861"]

    Yes i understand. And i am not throwing away your advice. but I am implementing it in my workout and probly always will do a few sets of deads each time Because it is definitely helping me create a back that i want.

  23. Ok so i ddnt mean to doub post

  24. Quote Originally Posted by Rodja View Post
    I've never understood the love of deads for back purposes. There's not enough TUT and they encompass for more than just the erectors. Now, snatch-grip deads on the other hand, would be a better option as they put the upper back at a point where it's leverage is terrible and blasts the hell out of the upper and middle traps.
    When I do rack pulls I do a lot more sets than when I do deads off the floor, and also use heavier weight, so the volume is generally more than a regular deadlift workout. That said, my back isn't anything spectacular. My partner on the other hand has really focused on rack pulls and it shows. But he put in a lot of effort to get his pulls over 600. I kind of doubt anyone could do that without adding some muscle.

  25. I've seen many a 600+lb pullers in my life and they will all have thick traps and erectors, but not as much thickness in the lats as you would think.
    M.Ed. Ex Phys

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