i need a back routine!
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i need a back routine! - 2/19/2008 4:47:18 PM
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ss396
Posts: 174
Joined: 12/17/2006
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ive been lifting 10 months , and ive never even felt a back pump anywhere , i mean if i do some shrugs ill feel it but thats it , lat pull downs , pull ups , rows , u name it for some reason im always doing things wrong and i dont know why .... im so weak i can do like 3 pull ups , on a first set then like 1-2 after then , kinda really humbling when the friend that comes could only do the same amount as me and now has no problem doing 10 reps per set i dont get it , can someone help me with a back routine , summers coming !!! i need to look fly
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RE: i need a back routine! - 2/19/2008 5:52:07 PM
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nachos000
Posts: 239
Joined: 3/28/2007
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First up, you should include deadlifts in your back routine.
Secondly, until you can do a reasonable set of pullups, what about doing assisted pullups? That way you should be able to squeeze out some more reps and build up to unassisted pullups.
I don't really get much of a pump out of back routines anyway. Fatigued but not pumped like bis/tris
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to ss396)
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RE: i need a back routine! - 2/19/2008 6:34:48 PM
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ss396
Posts: 174
Joined: 12/17/2006
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i do understand why im not gettin stronger tho , like maybe im not healing enuf or something altho i only do back once a week , im just frustrated! arrg
(in reply to nachos000)
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RE: i need a back routine! - 2/19/2008 7:49:15 PM
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flyinordyin
Posts: 75
Joined: 7/12/2007
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Deadlift 2 warm up sets followed by 3 working sets aiming for 6-8 reps on last set and 8-10 on other sets.
Bent over rows 1 warm up sets followed by 3 working sets aiming for 6-8 reps on last set and 8-10 on other sets.
Cable Pulldowns (shoulder width grip) 3 working sets aiming for 6-8 reps on last set and 8-10 on other sets.
DB Rows 3 working sets aiming for 6-8 reps on last set and 8-10 on other sets.
_____________________________
Stats:
5'7''
174 lbs. 18-20%bf
Goal
165lbs. 7-10%bf
(in reply to ss396)
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RE: i need a back routine! - 2/19/2008 8:08:08 PM
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ss396
Posts: 174
Joined: 12/17/2006
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aint deadlifts all legs?
(in reply to flyinordyin)
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RE: i need a back routine! - 2/19/2008 8:28:51 PM
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nachos000
Posts: 239
Joined: 3/28/2007
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quote:
ORIGINAL: ss396
aint deadlifts all legs?
Nope, deadlifts work a whole heap of muscles. Checkout this link which lists the target and stabilizer muscle employed...
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to ss396)
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RE: i need a back routine! - 2/20/2008 5:51:08 AM
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pc2761
Posts: 63
Joined: 10/2/2007
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forgive me for hijacking this thread, but I have a similar question. I hit back hard. Seated rows, db rows, lat pulls, and just started getting into deadlifts. My question is my back is huge, width wise. However with my lats being wide, It causes me to hunch. someone told me to strengthen the muscles in the upper middle of my back, which they said would help pull my shoulders back. Now other than shrugs, which i will do more of, what can i do for the middle of my back. I was told to do ALOT of lat pulls with exta wide grip. i heard wide grip works inner, close grip works outer muscles? Will try to post some pics.
(in reply to nachos000)
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RE: i need a back routine! - 2/20/2008 10:04:48 AM
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Reaper
Posts: 293
Joined: 2/19/2006
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quote:
forgive me for hijacking this thread, but I have a similar question. I hit back hard. Seated rows, db rows, lat pulls, and just started getting into deadlifts. My question is my back is huge, width wise. However with my lats being wide, It causes me to hunch. someone told me to strengthen the muscles in the upper middle of my back, which they said would help pull my shoulders back. Now other than shrugs, which i will do more of, what can i do for the middle of my back. I was told to do ALOT of lat pulls with exta wide grip. i heard wide grip works inner, close grip works outer muscles? Will try to post some pics.
try some rows like bend over barbell rows ..it will add thickness to your back
(in reply to pc2761)
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