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Getbig Main Boards => Gossip & Opinions => Topic started by: Magnus on April 22, 2009, 01:54:45 AM
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I'm training natural since 1992 and my back is the only part that NEVER showed results.
What should I do for a last, serious try (apart fro juicing which I'll not)?
Other data: 35 y.o.; 187 lbs; 6'1"; 15.7 inch arms.
Please give me advice before this thread will be move where nobody goes (training board).
Thanks to all in advance (even to the flamers, I'll accept the results of this mad thread :) )
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I'm training natural since 1992 and my back is the only part that NEVER showed results.
What should I do for a last, serious try (apart fro juicing which I'll not)?
Other data: 35 y.o.; 187 lbs; 6'1"; 15.7 inch arms.
Please give me advice before this thread will be move where nobody goes (training board).
Thanks to all in advance (even to the flamers, I'll accept the results of this mad thread :) )
What exercises are you currently doing ?
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I always did almost everyone to mix up things, but it seems that the only LITTLE response is in thickness.
Right now I'm doing:
- Chins (but only get 1 1/2 reps)
- All kinds of rows
- Deadlifts
- All kinds of lat machine exercises
But nothing happens >:(
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Pay attention to form. Lighten weight, and do NOT swing at all. Make sure you feel the muscle, don't worry about what you're lifting.
Milos had an article years ago about how he could make your muscle sore by not even using any weight at all. You have to focus all the tension into that muscle, and with the back since you cannot see it, it's especially important to FEEL rather than see.
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Pay attention to form. Lighten weight, and do NOT swing at all. Make sure you feel the muscle, don't worry about what you're lifting.
Milos had an article years ago about how he could make your muscle sore by not even using any weight at all. You have to focus all the tension into that muscle, and with the back since you cannot see it, it's especially important to FEEL rather than see.
X@
Developing a good mind/muscle connection is most important when training back.
Also,try Tri-Sets,Pre-Exhaust Super-Sets,Drop-Sets,etc. etc.
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If your back is weak now, after so many years of training it will always be weak. Period. Wes and many others will give advice on how to bring it up but the fact of the matter is that no one save a relative beginner ever changed their proportions, how strong/weak their bodyparts were in relation to each other, not after years of training unless you have totally neglected some bodypart.
Even if you started juicing the proportions would stay the same pretty much and your back would be weak.
When people give advice to pros on how to bring up a weak bodypart I always shake my head. Wont happen. With oil or implants maybe.
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Try doing some bent over rows and if you can't keep correct form (its very hard if new to you)
or you get no resuts from them, try doing them on a smth machine.
Also, intead of cable rows with 2 arms, do one at a time so you can concentrae on (squeezing the back muscle)
more than you do with doing rows arms. It works.
Also, lat pulldowns with strict strict form. Lower the weight and do more reps.
On the cables rows, if you do continue to to use 2 arms, do drop sets meaning
something like this 180-10reps than bring weight down 20% to bang out 6 -8 more reps
than down %20 more and rep it out till failure. All this with no rest between sets and do
but before you do the drop sets, do 2 regular sets to get you're body warmed up.
Bent over rows or t'bar rows are essential of malimum browth in the back.
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Hi Gary Strydom.
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Hi Gary Strydom.
lol
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the best advise i could give is to use wrist wraps on all back work, and to concentrate on what your elbows are doing, not your hands. this seems rediculous, but think of your forearms and hands as just a link between your elbows and the bar. by pushing your elbows back instead of pulling your hands back, you will minimize/eliminate bicep involvement. also, get as great a range of motion as possible.
i developed a very good taper years before even thinking about taking any aas.
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there is no pros on here anymore...
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craig titus posted here. lee prist also ,and shawn ray
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Have you ever tried to lower the amount of excersices, meaning just doing three excercises? You could try to pre-exhaust the back with pullovers and afterwards going straight to the close grip lat pulldown. And then for the lower back you could do Deadlifts. Only 3 sets on 3 excersices, while using strict form and staying in the 6-10 rep range... and after a week you can test if you can increase the rep numbers or even add some weight plates to the machines... just give it a try. I tried all sorts of sets and found that this works best (for me)... I did pyramid sets, drop sets, rest pause...
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craig titus posted here. lee prist also ,and shawn ray
welcome to 2009.
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I'm training natural since 1992 and my back is the only part that NEVER showed results.
What should I do for a last, serious try (apart fro juicing which I'll not)?
Other data: 35 y.o.; 187 lbs; 6'1"; 15.7 inch arms.
Please give me advice before this thread will be move where nobody goes (training board).
Thanks to all in advance (even to the flamers, I'll accept the results of this mad thread :) )
Do you squat?
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I'm training natural since 1992 and my back is the only part that NEVER showed results.
What should I do for a last, serious try (apart fro juicing which I'll not)?
Other data: 35 y.o.; 187 lbs; 6'1"; 15.7 inch arms.
Please give me advice before this thread will be move where nobody goes (training board).
Thanks to all in advance (even to the flamers, I'll accept the results of this mad thread :) )
Why the heck would you ask a pro what to do to bring up ur back naturally??
A pro knows as much about natural training as a cow knows about knitting.
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Why the heck would you ask a pro what to do to bring up ur back naturally??
A pro knows as much about natural training as a cow knows about knitting.
lol, i was going to post the exact same thing....... ;D
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tren winnie prop and whoppers!!!!
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- Chins (but only get 1 1/2 reps)
Problem found.
You could try doing kettlebell swings, doesn't matter light or heavy but tons of them and of course always trying to progress.
Same goes for hang power cleans.
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Do you squat?
Cannot squat (very little mobility of the ankle): it just became a good-morning
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Have you ever tried to lower the amount of excersices, meaning just doing three excercises? You could try to pre-exhaust the back with pullovers and afterwards going straight to the close grip lat pulldown. And then for the lower back you could do Deadlifts. Only 3 sets on 3 excersices, while using strict form and staying in the 6-10 rep range... and after a week you can test if you can increase the rep numbers or even add some weight plates to the machines... just give it a try. I tried all sorts of sets and found that this works best (for me)... I did pyramid sets, drop sets, rest pause...
thanks for the great advice, but unfortunately I already tried even this without success.
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Why the heck would you ask a pro what to do to bring up ur back naturally??
A pro knows as much about natural training as a cow knows about knitting.
LOL ;D
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Problem found.
You could try doing kettlebell swings, doesn't matter light or heavy but tons of them and of course always trying to progress.
Same goes for hang power cleans.
what are kettlebell swings?
can I do them with normal DBs?
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I agree with the post regarding wrist straps. Using the wrist straps will allow you to pull with your elbows instead of pulling with your hands. You will get a better pump in your back muscles and your biceps will be eliminated from the exercise. Once you get a feel for back training and the form and technique involved, your back will take off!
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chic would tell you to do drugs. that's how he built his body. right chic?
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I would make sure to be using the straps for everything you can use them on....It's common for people that don't use them to have the arms doing most of the work...as the weight progressively gets heavier from trying to get a bigger back...the problem becomes compounded.
I have a training DVD available from BB.com which explains in detail back training....perhaps someone has it down loaded
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what are kettlebell swings?
can I do them with normal DBs?
You could try it with dumbbells but it's not exactly the same but if it feels good go for it. Youtube some videos of the lift so you get the idea what it's like.
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I would make sure to be using the straps for everything you can use them on....It's common for people that don't use them to have the arms doing most of the work...as the weight progressively gets heavier from trying to get a bigger back...the problem becomes compounded.
I have a training DVD available from BB.com which explains in detail back training....perhaps someone has it down loaded
Chick is constantly trying to make a quick buck, even if it means not really being helpful at all. Franco Columbu says NEVER use straps. That's Mr Olympia talking, not mr nobody.
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Chick is constantly trying to make a quick buck, even if it means not really being helpful at all. Franco Columbu says NEVER use straps. That's Mr Olympia talking, not mr nobody.
are you saying Chik owns a lifting strap company?
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If your back is weak now, after so many years of training it will always be weak. Period. Wes and many others will give advice on how to bring it up but the fact of the matter is that no one save a relative beginner ever changed their proportions, how strong/weak their bodyparts were in relation to each other, not after years of training unless you have totally neglected some bodypart.
Even if you started juicing the proportions would stay the same pretty much and your back would be weak.
When people give advice to pros on how to bring up a weak bodypart I always shake my head. Wont happen. With oil or implants maybe.
Agreed 1000%.
I made my post on the assumption that after all these years he has been doing things WRONG.
If so, my advice is just to tweak things and make sure he has been doing them correctly....if he has been doing things "right" after all these years and he still has no back, he's fucked.
Like Bob C. once said on "War For The Worlds" when asked if pros can bring up body parts that are weak (example: Johnnie Jackson's legs...he squats 700+ yet they're are still "small.")...
"Some of these guys have been working out 10-15yrs. If a judge says 'If you can bring your back up you'll win the next contest.' But really if they've been working out 15yrs, what kind of progress do they expect to make? Not gonna happen."
Ok, so I was probably much more long winded than he was....but trying to get the point across.
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Chick is constantly trying to make a quick buck, even if it means not really being helpful at all. Franco Columbu says NEVER use straps. That's Mr Olympia talking, not mr nobody.
The DVD's are given away free with orders...
I don't need a "quick buck"...I get paid pretty good for what I do.
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I would make sure to be using the straps for everything you can use them on....It's common for people that don't use them to have the arms doing most of the work...as the weight progressively gets heavier from trying to get a bigger back...the problem becomes compounded.
I have a training DVD available from BB.com which explains in detail back training....perhaps someone has it down loaded
Excellent advice, you're right on the money Bob.