Author Topic: Please help me with my back workout  (Read 1803 times)

TrapsMcLats

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Please help me with my back workout
« on: June 12, 2010, 01:17:15 AM »
1. deads
2. barbell rows
3. dumbbell  rows
4. close grip cable rows
5. Various forms of shrugs
6. lower back extensions


I change these up week to week, i  am not a big fan of hammer strength stuff.  I wish my gym had a t bar, but it doesn't.  I don't like to do pull downs, i find they make my shoulder hurt.  How much am i missing out by not doing pull downs? any suggestions? Thanks!

jpm101

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Re: Please help me with my back workout
« Reply #1 on: June 12, 2010, 09:47:51 AM »
With a label like TrapsMcLats....hum...wel l anyway.

Didn't say if you do all those exercises in one workout. Not sure what you mean by changing these up week to week. Sets, reps, order of performance,workout days, etc?

If your shoulders hurt doing pulldowns that may suggest that your shoulder girdle is too tight and not flexible enough. Something that could be easily overcome by doing pulldowns (or even hanging from a chinning bar, for the stretch only) more often. But if you have a ligament/tendon/insert problem, than that is a totally different.

 I would suggest chins over pulldowns, but make up your own mind about that. If finally able to do pulldowns, than do 2 sets curl grip, 2 sets medium grip (over hand) and 2 sets extra wide. Trying to touch the bar to the upper chest on any rep style. Some guy's never seem to get the most out of pulldowns. Or most other exercises for that matter.

If you must do floor DL's, for BB'ing, than shrug the traps when reaching the standing position each rep. If doing BB shrugs only, than try an extra wide grip. Getting that extra stretch and shrugging angle may make a lot of difference to the upper back. Can do DL's (prefer SLDL's..personal view) with an extra wide grip for a whole new feel to the exercise. That's a collar to collar grip, if the arms are long enough. Some guy's can grip the lips of the 45's, when doing these. I do.

Might consider the heavy BB half row/half DL that so many really huge men do. Also gets the lower back very well. Cheating of course, but when getting that extra wide and thick back...who really cares. It's results you want, which usually means less than by the book exercise form.

Might consider only doing 2 (3  is the extreme) direct back movements  twice a week. Rep range from 7 to 9 seems to work well for a lot of guy's. Some get better results  with a higher rep range, like 10 to 18 for back. Going to have to see what works best for you and you only. Good Luck.
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YoungBlood

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Re: Please help me with my back workout
« Reply #2 on: June 12, 2010, 02:07:17 PM »
1. deads wish I could still do these :(
2. barbell rows Use a t-bar or barbell stuck in the corner instead. I've never had even decent results with this exercise...and with the other exercises you're doing it's too many thickening movements.
3. dumbbell  rows Always good
4. close grip cable rows Not a fan of these do pull-ups instead.
5. Various forms of shrugs Why here? Do them last if at all. The deads can take care of that too.
6. lower back extensions not needed with the previous sets of deadlifts.

You're severely lacking in Pull-ups. Forget pulldowns, they suck #1, and #2 the carry over from pulldown to pull-ups is worse than if you switch them. You can grow a nice wide & thick back from Pull-ups and all it's variations. :)

My two cents.

tbombz

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Re: Please help me with my back workout
« Reply #3 on: June 13, 2010, 12:35:17 PM »
great advice from jpm.

dumbell rows are a great back exercise.

it really helps if you know where on your spine your lat attaches, both top and bottom, and also understand its insertion poin in the arm pit.  visualizing and feeling the entire muscle group from insertion to origin and focusing on contracting the entire muscle belly through a full range of motion really helps to build the muscle from top to bottom/side to side and also prevent injury

if having trouble getting a full contration throughout the entire back, maybe get a musculoskeletal anatomy chart and bring it with you to the gym. or the book strength training anatomy

Aerian

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Re: Please help me with my back workout
« Reply #4 on: June 14, 2010, 07:37:53 PM »
Pulldowns or pullups are one of the best things for backs.  I would get rid of most of what you have outside deads and barbell rows, and put in pullups or pull downs.

An awesome workout i have been doing lately is.

100-150 pullups to start
power cleans,
Deads
Heavy upright rows.

If i have anything left in biceps/grips/forearms i would do some Rowing exercise.

works great at the moment
Wait for it....

coltrane

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Re: Please help me with my back workout
« Reply #5 on: June 16, 2010, 01:45:25 PM »
I personally like pulldowns over chins.  Reason being is that I always feel that i use too much bicep in the chin.    With pulldowns, I can go a little lighter and really focus on my back, squeezing the bottom half of the rep.


Most go soo heavy on pulldowns that it defeats the exercise as a back movement.   Go lighter, higher rep (8-12) and focus on your back stretch at the top.


DB rows always.

Deads from the shin i prefer.

I also like doing one armed seated cable rows....paused at the peak of the contraction.  Go light and squeeze.

Taylor

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Re: Please help me with my back workout
« Reply #6 on: July 05, 2010, 08:03:59 AM »
you need to keep a programe for 3 to4 weeks and keep a record then change it up ,have you used a pyrmid progame whats your rep. range .