- 03-05-2008, 12:17 AM
- 03-05-2008, 12:55 AM
same here my friend. I just broke my back two weeks ago because of stress. I cant find result in 6 months training.
- 03-05-2008, 03:48 AM
stop pulling with your arms! it takes alot of work. get your excersizes down and keep at it.
03-05-2008, 04:38 AM
03-05-2008, 07:14 AM
I started noticing results from wide-grip pull-ups, but to Pistonpump's point you have to pull with your back. There is an exercise called "scapular row", it is an isolated move that focuses 100% on pulling with your back. Look it up, try it out, and notice the difference - scapular rows are supposed to be done in conjunction with another exercise.
Note: I'm not a pro, just sharing what I've learned and has given me results.
03-05-2008, 08:21 AM
I always heard that different pull ups and pull downs were more for width and rows are for thickness.So if your lats are lagging do some wide pull ups,close(v bar)pull downs,and stiff arm push downs,then a row or two,maybe t-bar rows with bb rows.Do the width exercises first.
Pull ups helped me get the mind muscle connection going,they force you to be strict.I still like the pull downs for higher more controlled reps,or once i start wearing out on pull ups.When you do pull downs stay upright and pull down.Don't lean back and pull at an angle,i want to smack people in the head for this.It was designed to mimmick a pull up,so make it look like one.Let your arms lock out at top,it stretches the lats,i like to hold the stretch for a second or two.It helps blood get in there and will begin to hurt badly.Flex your lats too at home and stuff,i started doing this when i started getting some,and it helped.Later i read in a mag to do that cause it helps the mind muscle connection.
03-05-2008, 09:03 AM
wide grip pullups and bent over dumbbell rows are your friend.
03-05-2008, 09:05 AM
03-05-2008, 09:20 AM
I have heard it's very common for guys to not know how to flex lats.A pro was saying in amateur shows theirs always guys that can't hit lat spreads,he was helping a guy with his lat problem.You need to have both width and thickness in the end,but you might need to play catch up with one or the other in the process.I'm sure thats what pistonpump means,just clarifying.
03-05-2008, 11:48 AM
03-05-2008, 12:02 PM
hmmm nobody mentioned this. instead of grabbing the pulldown or other bars (row, etc) normally, do it without your thumbs. What i mean is have your thumbs be on the same side of the bar as your fingers, rather than wrapping around the other side. Then visualize your hands as just hooks. This helps take your biceps out of the equation.
The other thing you can do is work biceps first, then back. that will really help remove them from being active during the rows + pulldowns, but you will have to significantly reduce your normal working weights.
03-05-2008, 12:07 PM
thank you everyone. i guess that how my genetics give me
03-05-2008, 12:27 PM
I always use the "hook grip" after reading about a pro using it.Working bi's first sound's weird and backwards to me,i guess i would have to try it and see what happens(i do arms on own day though).Some guys do flies or pullovers to pre exhaust chest to make it easier to contract on presses,so that just sounds wierd to me.
03-06-2008, 09:02 AM
Try working out back twice a week
deadlifts pyramid up to a weight where you can only pull about 6 reps
T-bar Rows Keep it in the 6-10 rep range, 3 sets
Barbell Rows Again do 3 sets of 6-10 reps
Close Grip pulldowns-3 sets, no less than 10 reps per set
Low cable rows-3 sets, no less than 10 reps per set
One arm cable rows-3 sets, 12-15 reps per set
This program did wonders for my back development. It may sound weird but when I started doing deadlifts my entire body got more muscular and a lot stronger (including my then puny lats). I now consider my back to be my best developed body part.
03-06-2008, 09:09 AM
03-06-2008, 09:11 AM
I guess I gotta start doing deads
03-06-2008, 09:13 AM
03-06-2008, 09:23 AM
I mostly need a smaller waist still chest/shoulders aren't too bad if there was less fluff around the middle.
03-06-2008, 09:26 AM
03-06-2008, 09:34 AM
03-06-2008, 09:36 AM
really never? I do it like 1 out of every 5-6 workouts, and it seems to work well. I wouldnt' do it every back workout, thats for sure.
03-06-2008, 09:48 AM
03-06-2008, 09:51 AM
03-06-2008, 09:55 AM
03-06-2008, 09:56 AM
luckily at least my gym has the hex bars, so that helps keep form a little easier than with a bb
03-06-2008, 10:15 AM
03-06-2008, 10:16 AM
03-06-2008, 10:24 AM
03-06-2008, 10:39 AM
03-06-2008, 10:39 AM
Hmm true. maybe I should do em with just a bb then
03-06-2008, 10:51 AM
03-06-2008, 11:53 AM
use your back not you r arms to pull you up. Focus on the muscle as you are pulling. Make sure to switch you rgrips every couple of weeks
03-06-2008, 12:28 PM
I definitely feel that deadlifts are the best back exercise there is. Look at any powerlifter with a good pull and they will undoubtfully have an awesome back to go along with it.
03-06-2008, 12:42 PM
03-06-2008, 01:00 PM
But as far as us bodybuilders go I feel that contracting the back is important for back development.
03-06-2008, 01:20 PM
There was actually a very good article in M&F a few months back on deadlifts. I was looking through it at the airport and it intrigued me enough to buy the magazine.
While I am a puny guy I still do deads twice a week. I can tell you there is no other lift I do that comes close in intensity, even squats. When I finish a set my heart is racing, sweat is pouring and even at my puny work out weight of 265# I feel like an animal. A professional BB helped me a lot when I was getting my form down. The best two points of advice he gave me where to keep the bar as close to my shins/knees/thighs as possible through out the motion (I actually scap my knee caps most of the time) and to use a good set of straps so your grip does not hinder the amount you lift.
While it is a brutal exercise it is the last one I would take out of my routine.
If you gym has a power rack and you want to take the legs completely out of the lift you can always do rack deads. You will be surprised at the amount of weight you can do.
03-06-2008, 01:24 PM
03-06-2008, 01:27 PM
03-06-2008, 01:30 PM
(i would say keep it up and you'll be jitting twice that one day,but you already know that)
03-06-2008, 01:35 PM
Funny thing is how few people do them. I think I have only seen about 3 other guys at my gym do deads. About the same amount that do full squats...
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