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Author Topic: A Back like Dorian.  (Read 6417 times)

Beyond Genetics

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A Back like Dorian.
« on: January 09, 2006, 05:19:18 AM »
.
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Hedgehog

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Re: A Back like Dorian.
« Reply #1 on: January 09, 2006, 05:49:33 AM »
Quote from: Beyond Genetics on January 09, 2006, 05:19:18 AM
.

Bent over DB rows. You cannot really isolate that area though. You'll train the lats as well.

YIP
Zack
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freakfestMD

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Re: A Back like Dorian.
« Reply #2 on: January 09, 2006, 06:08:19 AM »
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Beyond Genetics

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Re: A Back like Dorian.
« Reply #3 on: January 09, 2006, 07:05:50 AM »
Quote from: Hedgehog on January 09, 2006, 05:49:33 AM
Bent over DB rows. You cannot really isolate that area though. You'll train the lats as well.

YIP
Zack

I can't seem to get that area pumped like my lats....
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sarcasm

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Re: A Back like Dorian.
« Reply #4 on: January 09, 2006, 07:14:37 AM »
that's Jean Pieere Fux BTW.
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WiseGuy

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Re: A Back like Dorian.
« Reply #5 on: January 09, 2006, 07:41:33 AM »
Quote from: Beyond Genetics on January 09, 2006, 05:19:18 AM
.

Barbell rows(use overhand grip and pull to sternum)
t-bar rows
seated cable rows(pull to chest not to waist)
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pumpster

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Re: A Back like Dorian.
« Reply #6 on: January 09, 2006, 07:43:01 AM »
CLOSE-GRIP V-BAR ROWS:

T-BAR
CABLE ROWS
HAMMER STRENGTH CLOSE-GRIP ROWS.
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smack

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Re: A Back like Dorian.
« Reply #7 on: January 09, 2006, 08:06:47 AM »
try using a rope on the cables.
keep your elbows high, pull the ropes
high to your chest.
good for isolating the middle back
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JPM

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Re: A Back like Dorian.
« Reply #8 on: January 09, 2006, 08:14:06 AM »
Cleans & Hi-pulls (prefered in a power rack, which would include very heavy partial ,short range pulls) DL & SLDL's (also some  partials), Curl grip (medium grip) BB rows to the lower abs, Heavy cheating BB rows (like half way between a BB row and a DL), etc , etc ,. Even GoodMornings help that area. Seeing as how your fond of that DNA graft, having a basic combined North Atlantic/ British genetic structure could help a lot.

No one muscle area can be isolated (no matter what you read in those T&A muscle mag's), the body works as a compound unit. A system of group balance, action/counter action. Forget about getting a pump in that area, or any other area. A pump does not insure muscle growth like some guy's would have you believe. Misinformation at it's highest order. If you get a chance to see Olympic lifters in person check out those extra thick backs from the traps down to the lower spine. Muscle so deep you could almost hide your fist between them. Heavy pull will do the trick. Good Luck.
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Beyond Genetics

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Re: A Back like Dorian.
« Reply #9 on: January 09, 2006, 09:37:54 AM »
Quote from: sarcasm on January 09, 2006, 07:14:37 AM
that's Jean Pieere Fux BTW.

Google sucks, what can I say...   ;D
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NoCalBbEr

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Re: A Back like Dorian.
« Reply #10 on: January 09, 2006, 10:27:32 AM »
i think that theres been so many article about his back. its like in ever Flex meg 'ask dorian' and its always been the same
 reverse grip pulldowns
reverse grip bb rows
cable row (overhand)
deadlifts
hypers



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pumpster

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Re: A Back like Dorian.
« Reply #11 on: January 09, 2006, 10:44:55 AM »
That's his entire back program, which isn't the question.
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delta9mda

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Re: A Back like Dorian.
« Reply #12 on: January 09, 2006, 10:56:49 AM »
Quote from: NoCalBbEr on January 09, 2006, 10:27:32 AM
i think that theres been so many article about his back. its like in ever Flex meg 'ask dorian' and its always been the same
 reverse grip pulldowns
reverse grip bb rows
cable row (overhand)
deadlifts
hypers




you forgot the pullover (if your gym has one)
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Double XL

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Re: A Back like Dorian.
« Reply #13 on: January 09, 2006, 11:05:28 AM »
BEYOND GENETICS - DO V BAR PULLUPS(PUT A V BAR OVER A PULLUP BAR AND DO PULLUPS WITH IT), V BAR PULLDOWNS(LEANING FARTHER BACK THAN A NORMAL PULLDOWN) AND IF POSSIBLE V BAR ROWS(V BAR ROWS ARE THE BEST BUT SOME DONT HAVE THE EQUIPTMENT TO DO THEM) AND THAT AREA OF YOUR BACK WILL GROW, ALOT, TRUST ME.
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Traps Hoolihan

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Re: A Back like Dorian.
« Reply #14 on: January 09, 2006, 11:06:30 AM »
rack pulls squeezing the scapula together at the top of the lift
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Borracho

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Re: A Back like Dorian.
« Reply #15 on: January 09, 2006, 12:54:42 PM »
When training back its important to use your hands as hooks. Imagine pulling with your elbows instead. Any exercise brought in horizontally towards your gut is more likely to hit that area. Exercises where you're pulling vertically as in pull ups or pulldowns emphasize the lats more.
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haider

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Re: A Back like Dorian.
« Reply #16 on: January 09, 2006, 03:20:08 PM »
Yes, you can 'isolate' that part pretty well with kelso Shrugs. kelso shrugs are just variations of shrugs. Try the seated cable row shrug for Rhomboids.
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haider

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Re: A Back like Dorian.
« Reply #17 on: January 09, 2006, 05:21:33 PM »
close-grip exercises will work your LATS more, so no close grip exericses for that. You should try the seated cable row shrug, and if u might wanna add another one, try db rows with elbows flared.
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Borracho

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Re: A Back like Dorian.
« Reply #18 on: January 09, 2006, 05:52:24 PM »
Quote from: haider on January 09, 2006, 03:20:08 PM
Yes, you can 'isolate' that part pretty well with kelso Shrugs. kelso shrugs are just variations of shrugs. Try the seated cable row shrug for Rhomboids.

I'm gonna try them, thanks.

http://www.weighttrainersunited.com/latshrug.html
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Beyond Genetics

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Re: A Back like Dorian.
« Reply #19 on: January 10, 2006, 03:51:45 AM »
Quote from: haider on January 09, 2006, 03:20:08 PM
Yes, you can 'isolate' that part pretty well with kelso Shrugs. kelso shrugs are just variations of shrugs. Try the seated cable row shrug for Rhomboids.

This one?
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haider

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Re: A Back like Dorian.
« Reply #20 on: January 10, 2006, 04:44:31 AM »
Yes, thats the free-weight variation of it, I guess you can try both. Its labeled wrong though, it is not meant to hit the lats, hence it cant be called 'lat shrugs'.
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Beyond Genetics

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Re: A Back like Dorian.
« Reply #21 on: January 10, 2006, 09:21:49 AM »
Quote from: haider on January 10, 2006, 04:44:31 AM
Yes, thats the free-weight variation of it, I guess you can try both. Its labeled wrong though, it is not meant to hit the lats, hence it cant be called 'lat shrugs'.

I didn't label it  :P

So can you do this with cables...  Say a wide bar hooked on a seated row,,,  seems like it would be similar...
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haider

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Re: A Back like Dorian.
« Reply #22 on: January 10, 2006, 11:59:31 AM »
seems to me its easier to do on the cable row..plus not everyone has access to a abr like that. now do the damn exercises already!  >:(
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Re: A Back like Dorian.
« Reply #23 on: January 12, 2006, 04:58:43 AM »
do shrugs at some sort of an angle
when doing bent rows, don't do them the arnie way (as pictures in his book) but the dorian way (as shown in his video). meaning do them at about 45 deg angle vs parralell to the ground
t-bar rows at the same angle as the bent rows
also try closer grip pull down, chins, etc
have fun!
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