- 12-18-2013, 03:32 PM
- 12-18-2013, 03:33 PM
12-18-2013, 03:38 PM
Then sounds like your back is plenty big brotha! Haha. I was just givin' you a hard time.
12-18-2013, 03:50 PM
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.
12-18-2013, 04:02 PM
12-18-2013, 04:58 PM
12-18-2013, 06:29 PM
I will hafta build a box or rack tho...lol my basements packed
12-18-2013, 07:28 PM
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.
12-18-2013, 07:50 PM
12-18-2013, 07:55 PM
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
12-18-2013, 07:57 PM
12-18-2013, 07:59 PM
I never understood "back-day".
12-18-2013, 08:02 PM
12-18-2013, 08:08 PM
12-18-2013, 08:09 PM
Thick back = Hit a compound back movement for 5 sets, 3x a week. Done.
12-18-2013, 08:57 PM
12-18-2013, 09:03 PM
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.
12-18-2013, 09:04 PM
12-18-2013, 09:38 PM
12-18-2013, 09:47 PM
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
12-18-2013, 10:05 PM
I am doing alot of chins (wide and narrow) and rows (barbell rows are hard for me and i find myself doing more db rows) and my lats are visually growing from week to week along with my traps and erectors.. but the insane growth rate is due to what i said earlier bout my former neglect. I am not atall concerned about an insane max, rather im looking for an aesthetically pleasing look. My tune has changed from when i was younger. Back than a rarely worked it out and when i did i always went frikn heavy and screwd my back up. Lol not sure now wut all this had to do with your comment..
12-19-2013, 12:10 AM
12-19-2013, 06:49 AM
Agreed and another insightful post from this guy^. And this is what I was gonna get at with rack pullers who are looking to try to get width and or thickness from it. Agree with Rodja too.
Sure you can use lots of weight with partials, especially up over the knees etc. but so can 99% of the lifters out there as the ROM is very short and is almost more a static strength builder.
Nothing at all wrong with partials and what Sean mentions especially, but moreso, to build strength in the bad pulling leverages than giving them to someone wanting to build mass or size in the back. Otherwise, the biggest BBers would have been doing them in the glossies long ago and they were not really much of a staple.
Anything from weighted chins, rows, pullovers, or more horizontal pulling with long flexion and extension in the back, is what made my back thicker and deeper and wider. Sure I got some good muscle from the deads, but the erectors and lumbars are not a super mass group anyway and personally I feel a fuller dead, even though weights used may be lighter than a partial rack pull (especially a real short ROM), will deliver more overall mass thru the entire body.
Power shrugs help to build the upper traps mass, but again, you do not need huge weight to build mass, more reps and sets in fact, as most BB'ers would attest to.
IMO, partials should be used as an adjunct and not necessarily a main movement, compared to the full compound.
That all said, if I was going to look for mass from rack pull partials, I would perhaps do them for say multi sets (3-5) of higher reps, (8-10-12+) and go for a burnish hit.
12-19-2013, 01:11 PM
Do your regular deads and squats and don't be a pansy about them for adding mass to the whole body, then do a row, pull/chin-up, or another compound back movement for 5 sets 2-3 times a week as accessory. That's really all you need. Strong erectors and traps from the deads will give you more strength and stability to use to support more weight in movements like bent over rows, and get the rest of your back in shape. You need a base to build from. You also need every muscle in your back to be strong to keep your shoulders in position and your back flat, especially in the t spine. How do you keep flat and keep your shoulders neutral? With the same muscles you use to do a row.
Here's a tnation article by Matt Kroc, take it for what it is, an article. Guy does have a little experience though:
12-19-2013, 02:53 PM
He was also hitting that workout a couple times a week, whereas I do 531 so I hit the sumo deads once a week & only do rack pulls on my deload week, so only once a month.
12-19-2013, 03:00 PM
12-19-2013, 03:58 PM
Best way I learned to get volume from them is doing ladders. ie:
3,2,1,3,2,1,3,2,1,3,2,1 add #5 to your body next week and keep digging.
They can be just like any other exercise, so you can slowly add weight, even a #2 1/2 pounder a week, over a few months adds up.
Lots of ways to set the counts up too...
1,2,3,2,1,2,3,2,1,2,3 = 22 total reps
1,2,3,4,3,2,1,2,3,4, = 25 total
and so on building volume...
Differing the grips widths too.
Search Clarence Bass chinups.
12-19-2013, 04:32 PM
12-19-2013, 05:14 PM
12-19-2013, 05:51 PM
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