Getbig Bodybuilding, Figure and Fitness Forums
October 22, 2014, 03:19:07 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: [1] 2   Go Down
  Print  
Author Topic: Looking for new back exercises  (Read 2158 times)
210 and growing
Getbig IV
****
Posts: 1311

Getbig!


« on: October 20, 2006, 05:26:18 AM »


Hey guys,

Sick of doing the same back workouts, looking for some ideas on effective new back exercises. usually consist of 5 sets of 3 from the following:

chin ups
pull downs
ben over rows
hammer strenght row
1 arm dumbell row
cable row

any ideas?
Report to moderator   Logged
smaul
Getbig IV
****
Posts: 1293


Lets build some hurting bombs!


« Reply #1 on: October 20, 2006, 07:02:16 AM »

Good morning
one arm cable rows
recline dumbell or barbellrows
t-bar rows, make your own if you dont have one.
hyperextensions
dumbell or cable pullovers, done to hit your lats

there you go!
Report to moderator   Logged

It hasn't helped...
pumpster
Getbig V
*****
Posts: 18897

If you're reading this you have too much free time


« Reply #2 on: October 20, 2006, 07:28:37 AM »

Have to add pullovers, preferably machine version.

Chins-try different width grips and different grips. Same for pulldowns, cable rows and T-bars.

Do 1 row, 1 pulldown/chin and 1 pullover motion each workout. Sometimes superset any 2 of them together.

Report to moderator   Logged
Lugar
Getbig IV
****
Posts: 1161


« Reply #3 on: October 20, 2006, 09:47:53 AM »

DEADS!!!!!!!!!!!
Report to moderator   Logged
mightymouse72
Getbig III
***
Posts: 891



« Reply #4 on: October 20, 2006, 09:52:44 AM »

DEADS!!!!!!!!!!!

i'll 10-4 that.....can't get any better than deads
Report to moderator   Logged

W
pumpster
Getbig V
*****
Posts: 18897

If you're reading this you have too much free time


« Reply #5 on: October 20, 2006, 09:58:41 AM »

Totally disagree with deads; they're unnecessary and one of the most dangerous of exercises. If you have to do them better to keep the reps higher.
Report to moderator   Logged
210 and growing
Getbig IV
****
Posts: 1311

Getbig!


« Reply #6 on: October 20, 2006, 10:34:23 AM »

DEADS!!!!!!!!!!!

i do train deads but i tend to train them on leg days (after squats) as they tend to hit my leags as much as my lower back. Does that mean i have the technique wrong?
Report to moderator   Logged
pumpster
Getbig V
*****
Posts: 18897

If you're reading this you have too much free time


« Reply #7 on: October 20, 2006, 10:41:02 AM »

You're welcome for the info BTW. Roll Eyes

Hams will be more or less engaged depending on leg straightness during the upwards lifting stage.
Report to moderator   Logged
Jr. Yates
Getbig V
*****
Gender: Male
Posts: 4649



« Reply #8 on: October 20, 2006, 10:47:03 AM »

there are some different ones out there you can try, one that i like to do sometimes in a super set is incline rows, lye against an incline bench on your stomach and row the dumbells, this one really isolates. another odd one i've seen done by victor martinez is with the cables. you put them up on the top on each side with the handles and grab each one as if you were doing crossovers, then drop to your knees and pull the weight down and make the shape of a V.  this works if you use the proper weight and really squeeze and pull your elbows back. I rarely do these but this thread made me think of them.
Report to moderator   Logged

bodybuildersreality.com
210 and growing
Getbig IV
****
Posts: 1311

Getbig!


« Reply #9 on: October 20, 2006, 11:22:27 AM »

thanks for the info guys
Report to moderator   Logged
JPM
Getbig IV
****
Posts: 1763


Getbig!


« Reply #10 on: October 20, 2006, 11:43:40 AM »

Might try:

SLDL...lat's, traps..all the way down the whole chain of back muscles including the ham's and calves

Cleans/Hi-pulls.....thick upper back/traps & rear delts. Mass builder.

Rope climbing.... superior lat/back motion, though very rare now-a-days. also a bicep builder.

Chins..partials, half way up from bottom position. ..second half from middle position to the top position. Can use a lot of added weight with using a heavy belt.....builds a wide and thick back. Negative here also. Might need straps after awhile.

Chins...one arm ..negatives at first...can hold a DB in one hand after awhile.

Bent arm pullover...BB/DB...outstanding lat builder..also pecs & triceps

Straight arm pullover (sit or stand) on a lat machine. ..can try this also on a incline or flat bench facing away from the cable/lat machine.

If you desire you could do tri sets, giant sets, rest/pause, drop sets, extended SS's, etc. Good Luck.
Report to moderator   Logged
mightymouse72
Getbig III
***
Posts: 891



« Reply #11 on: October 20, 2006, 12:27:29 PM »

i do train deads but i tend to train them on leg days (after squats) as they tend to hit my leags as much as my lower back. Does that mean i have the technique wrong?

man, that's a hell of a workout, squats then deadlifts.  you should save deadlifts for back day, when it's the strongest.  your back would lose strength after heavy squats.  then it would be dangerous to do them.  i keep my leg day and back day two days apart just to give my lower back time to recuperate.
don't go light with high reps on deads, you will lose form and open yourself for injury.
Report to moderator   Logged

W
pumpster
Getbig V
*****
Posts: 18897

If you're reading this you have too much free time


« Reply #12 on: October 20, 2006, 02:00:32 PM »

Quote
don't go light with high reps on deads, you will lose form and open yourself for injury.
BS it's the other way 'round. No one said go light anyway.
Report to moderator   Logged
210 and growing
Getbig IV
****
Posts: 1311

Getbig!


« Reply #13 on: October 20, 2006, 02:30:17 PM »

man, that's a hell of a workout, squats then deadlifts.  you should save deadlifts for back day, when it's the strongest.  your back would lose strength after heavy squats.  then it would be dangerous to do them.  i keep my leg day and back day two days apart just to give my lower back time to recuperate.
don't go light with high reps on deads, you will lose form and open yourself for injury.

Yeah tell me about it mate! Really hard when you finish a hard set of squats then turn round and realise you have to do deads!! Mite be an good idea to change the day!!
Report to moderator   Logged
Puller
Getbig II
**
Posts: 193


« Reply #14 on: October 20, 2006, 08:04:04 PM »

You should try doing deads every other week. On the weeks in between, do weighted hypers and/or rack pulls. This is in addition, of course, to whatever lat routine you choose. And the deads should be heavy. try doing 5x5 ramping to top weight.
Report to moderator   Logged
Jeff Miller
Getbig V
*****
Gender: Male
Posts: 5374



« Reply #15 on: October 21, 2006, 08:08:30 AM »

Deadlifts (I train sumo, 5x5)
Pullups or pulldowns
Some kind of row (rotate between BB, T-Bar, DB, cable)
Hyperextensions or Good Mornings

So that's about 4 exercises, and I'd recommend 3-4 working sets per, rep range something that works for you (I'd suggest 6-10 reps per)
Report to moderator   Logged

ChuckNorrisFearsMe
WOOO
Getbig V
*****
Gender: Male
Posts: 15970


Mr. Unpopular


« Reply #16 on: October 22, 2006, 05:48:54 AM »

Totally disagree with deads; they're unnecessary and one of the most dangerous of exercises. If you have to do them better to keep the reps higher.

i think you got it half right... deads are a prime back builder and they only become dangerous when a BBer tries to be a powerlifter.  i love heavy deads, but i have learned (the hard way) that i should keep the reps to 10 minimum... this give me a great pump and it really mitigates the risk of injury... while still letting me go quite heavy
Report to moderator   Logged
pumpster
Getbig V
*****
Posts: 18897

If you're reading this you have too much free time


« Reply #17 on: October 22, 2006, 10:20:52 AM »

Quote
deads are a prime back builder
Of course deads will help but the cost/benefit's quite debatable given the potential downsides. They'll help the whole back but mainly the erectors, which can be developed by weighted hyperextensions or high-rep deads or rack pulls.
Report to moderator   Logged
pobrecito
Getbig V
*****
Posts: 4851


« Reply #18 on: October 22, 2006, 12:25:14 PM »

Deads
BB row
T-bar row
DB row (hand on rack)
Pulldowns

Report to moderator   Logged
WiseGuy
Getbig IV
****
Gender: Male
Posts: 1987



« Reply #19 on: October 22, 2006, 04:50:26 PM »

Hey guys,

Sick of doing the same back workouts, looking for some ideas on effective new back exercises. usually consist of 5 sets of 3 from the following:

chin ups
pull downs
ben over rows
hammer strenght row
1 arm dumbell row
cable row

any ideas?


try this...

1. dumbell pullovers
2. seated cable rows with underhand grip
3. barbell shrugs
4. deadlifts
Report to moderator   Logged
Petrucci
Getbig IV
****
Posts: 1960


Team Kratos!!!


« Reply #20 on: October 23, 2006, 05:27:22 AM »

The routine that gave me the better gains (specially in thickness ) was (in this order)

 Deadlifts
 T-Bar rows
 Dumbell Rows
 Cable pulldowns (close grip) with palms facing each other
 Cable Pulldowns(pullin on the back) wide grip
 Dumbell Shrugs

I did deadlifts first to give all that i had on them. Usually sets of 12-10-8-6, and when i felt good i did sets of 4 and even 2 sometimes.
Report to moderator   Logged

!
Lugar
Getbig IV
****
Posts: 1161


« Reply #21 on: October 23, 2006, 11:32:32 AM »

DEADLIFTS, SQUATS, BENCH, PUSH PRESS AND ROWS....FUNDAMENTALS THAT NEED TO BE INCLUDED IN EVERY ROUTINE....AT LEAST THE FIRST 3!
Report to moderator   Logged
Cavalier22
Getbig IV
****
Gender: Male
Posts: 3310

Citizens! The Fatherland is in Danger


« Reply #22 on: October 24, 2006, 11:52:33 AM »

rack deads are good and safer if your back is messed up or you can feel your lower back gettin messed with during deads.
Report to moderator   Logged

Valhalla awaits.
Lugar
Getbig IV
****
Posts: 1161


« Reply #23 on: October 27, 2006, 05:49:46 AM »

Can we post up some good back routines you guys subscibe to to build mass?  I am confused as to the rep range optimal for deadlifting in an effort to gain mass....bodybuilder offseason per se, not a powerlifter...

1 week I go to max single, the next it is 5x5 then 4x8 for the third week....is this optimal?

DEADS 4X8 (2 WARMS)
TBAR ROWS 12,10,8,6
WIDE LATE PULL 3X8-10
TRIANGLE CLOSE GRIP PULL 8-12

SHRUGS 4X10
Report to moderator   Logged
jaejonna
Getbig V
*****
Gender: Male
Posts: 14824


Head Asian of Getbig


« Reply #24 on: October 27, 2006, 06:24:44 AM »

Deadlifts to start backday will make a world of diffrence...
Report to moderator   Logged

Living in your head.
Pages: [1] 2   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.20 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!