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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Beyond Genetics on January 09, 2006, 05:19:18 AM
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Bent over DB rows. You cannot really isolate that area though. You'll train the lats as well.
YIP
Zack
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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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that's Jean Pieere Fux BTW.
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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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CLOSE-GRIP V-BAR ROWS:
T-BAR
CABLE ROWS
HAMMER STRENGTH CLOSE-GRIP ROWS.
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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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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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that's Jean Pieere Fux BTW.
Google sucks, what can I say... ;D
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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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That's his entire back program, which isn't the question.
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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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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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rack pulls squeezing the scapula together at the top of the lift
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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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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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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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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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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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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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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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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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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!