- 05-27-2008, 05:50 PM
Well freakin a i just feel like my back size is awful to get straight to the point. My back day is the last part of my split, it's on friday and it looks like this. Although it honestly varies a lot just judging on how i feel which is like every workout i do.
Week 1 (friday)
30 strict a$$ pull ups
Close grip row or one armed
Lat pull downs, depending on how i feel after pulls ups i'll vary my grip.
W L's with kettle bell (for posterior delts mainly)
Bent lateral raises if my delts dont feel good enough.
Week 2 (friday)
Hang cleans (never have done cleans before so i'm tryin to get forms down to go to just full cleans)
Lat pull down
Barbell row (sometimes one harm barbell rows. those are fun)
pullups grip varies on how i feel
- 05-27-2008, 07:51 PM
I would recommend a couple of things:
1. Really practice using your back and leaving your arms out of every movement. Squeeze really tight at the top of each movement.
2. Try using lifting straps if you haven't already. When I switched to using straps my back really took off.
3. Rotate in t-bar rows every once in a while and do them with you body at a 45 degree angle. This will really place the focus on the lower latissimus that forms the christmas tree.
4. Try doing reverse grips on rows and pulldowns. I started do this after reading about Dorian Yates. I find that I can do more weight and squeeze more. I added much width to my back through reverse grip pulldowns and I find them to stimulate more muscle fibers and create even more width than wide grip pulldowns.
5. Add in some heavy negatives on a few exercises. This is not applicable to barbell rows, t-bar rows,or deads, but every thing else is fair game.
6. And finally you might move your back day to a day following a day of rest, or two. This will make sure that you get the most out of your back day.
Train hard and train smart and your back will grow. Good Luck.
- 05-27-2008, 10:12 PM
I actually have straps haha i just dont know how to use them haha. I've heard a lot of people dont like to use straps cause it kills your forearm strength and they just consider it cheating.
I cant paint a picture of what you meant with the negatives besides those exercises. With the negatives do you mean slow tempo or just have somebody help me with the concentric and then do the eccentric on my own.
Maybe i'll switch back to monday after two days of rest.
I do switch to reverse grip a good amount. But instead of using the wide grip i'll hit that up.
Thanks a lot for the help
05-27-2008, 10:17 PM
You should do some form of deads, either full or rack, every week. They are king for mass along with BB Rows. Hang cleans are mainly for traps and hips, but they cannot replace deadlifts. Also, doing dynamic stretching or DC stretching is great to increase the microtrauma and subsequent hypertrophy.
M.Ed. Ex Phys
05-27-2008, 11:13 PM
For negatives I meant have a partner help you on the concentric and do slow negatives.
And the stretching from the above post is a very good idea as well.
05-27-2008, 11:42 PM
05-27-2008, 11:43 PM
05-28-2008, 10:18 AM
05-28-2008, 12:39 PM
This rountine helped me out of slump once:
Monday-Deadlifts, 3 pyramided sets, 8 reps per set
BB Rows, 3 pyramided sets, 10 reps per set
T-Bar, 3 pyramided sets, 8-10 reps per set
Thursday-Front pulldown, 3 sets, 10 reps
Back pulldown, 3 sets, 10 reps
Low cable rows, 3 sets 10 reps
I worked all other bodyparts once a week while doing this and my back really beefed up. Monday is more of a thickness workout and thursday is more for width. Thursday's front pulldowns improve lat width/spread while the back pulldowns force more work out of your rhomboid/traps/teres area.
The lower volume affords you twice a week bombardment of your back so as to not overtrain.
05-28-2008, 12:58 PM
05-28-2008, 01:15 PM
05-28-2008, 01:28 PM
Also, it is true that back pulldowns put unnecessary torque on your shoulder girdle but they got me through a slump a few years ago. I saw concrete improvments from doing them so I thought it was worth mentioning.
You may not be flexible enough to do them or plain hate doing them. Squats and Deads have a LOT more potential for injury than back pulldowns. It was merely a suggestion from personal experience that I thought you could benefit from. I made gains on this workout for over 2 years until I finally changed it. My back is now by strongest bodypart by far.
I'm not trying to sound like an ******* but you can either try it or don't. Doesn't matter to me.
05-28-2008, 03:15 PM
05-28-2008, 04:50 PM
Why don't you use your back routine to build your back? That requires supporting those areas that fatigue before your back...including the forearms (which means judicious use of straps & placement of the bicep in the strongest position when you pull).
Forearms require a lot of blood to grow. It is a mistake to think the majority of people will get MASSIVE forearms from gripping a bar.
Cheating? What do you mean by this? I'll bet you dollars to donuts that you use too much weight when you work back...that your tempo is too fast...that you don't initiate movements with a squeeze of the back...etc.
You've been given great advice in this thread by all...so go prioritize your back training.
Ain't nothin to it but to do it.
05-28-2008, 05:00 PM
I definitely was using too much weight before and pumping them out fast. For a little while now i've just started going slower and more controlled. Thanks for the help i'll definitely keep TUT and control in mind for back, start using straps and hopefully see some progress over time while sticking to deads, bb rows, pull ups, trying negatives, and switching up my grips. Thanks guys.
Any other advice is greatly appreciated.
05-31-2008, 02:05 AM
Hit back today and it felt AMAZING! thanks for everything guys. I didn't wanna stop but i had to eventually cause my forearms just got so pumped and tired i couldn't do it anymore. I know that sounds funny but i was doing reverse grip pulldowns and my forearms started killing me in a good way but i was doneskies. My back felt great though, the best pump i've ever had. Thanks a lot and i'll keep at it
05-31-2008, 01:16 PM
I love working back because it's my weak point. I've been doing pulldowns religiously for a while now. My back is wide, I have a nice V-Taper; however it's not as thick as I'd like. Therefore I've been focusing on rows of all kinds, including DB, BB and inverted. I also am focusing on deads.
05-31-2008, 01:53 PM
Ya it's my favorite now too especially because it is my weakpoint but also because it was such an amazing workout. I walked out drenched in sweat. I'm not a very huge sweater and honestly dont think i've had that intense of a workout ever in my life with weights. EVER.
05-31-2008, 05:33 PM
05-31-2008, 05:36 PM
06-01-2008, 12:43 AM
reverse grip t bar rows
hang cleans (needed a break from back and needed to do traps)
reverse grip pull downs
I did every exercise with strict form, slow and controlled, and made sure i squeezed or contracted my back muscles as tight as i could at the isometric(? not sure if that's it) hold of the workout. example: when the t bar was closest to my chest. I cut my pulls ups short and only did 20 in three sets, i felt just dead after deadlifts. how ironic. And then i felt like reverse grip pulldowns was sh!tty too seeing as how i had to stop cause my forearms were completely pumped and had had enough. I'll just have to keep working at it i guess. i found it hard to incorporate the straps into my pull ups and lat pull downs. DIdn't really know how to make it work.
06-01-2008, 04:17 AM
Nobody else seems to like hook straps ...but I love 'em. No need to waste time wrapping...just hook and go.
06-01-2008, 11:50 AM
06-01-2008, 12:25 PM
06-01-2008, 03:03 PM
k i'll definitely look into hook straps. And yes i agree about the deads taking away from my other lifts. I think this next week i may try rack deads at the end of my workout.
06-01-2008, 08:02 PM
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