Southernfish
New member
x2 on that!!
Best way to train back?......
- Thread starter 49ER
- Start date
x2 on that!!
Roush
I am banned!
Especially his thoughts on bringing the weight through the chest, shortening the row to get max contraction and isolation out of the back muscles .. Instead or rowing and throwing Your chest and body backwards (like most guys do),, bring your chest forward and pull the weight back,, WAY more contracting of back muscles
Southernfish
New member
I wanna get my lats F'n huge so I got a nice new injection site to hit
My cycle of Test e, test c, NPP, deca, primo, mast,, pinning all that injectables gonna wear me out .. Gonna have to start hitting more injection sites
lats is a great spot to pin brother
100% man as well as the 'pulling the bar apart' trick. Those two things together and you got er made!
bigben66
New member
Just remember bud "It's not how much you can lift that matters, it's how much you look like you can lift!"
Bodybuilding = Legs + Back. Everything else is commentary.
I intensely train my back. I try to hit the upper, lower, outer (lats, teres major) and mid-back muscles. Lots of variety, big menu of exercises for each.
New favorite upper back / rear delt exercise: face pulls, specifically seated, pully / cable face pulls with rope.
Not all gyms have the machines / equipment for it, but I love one arm movements: one-arm lat pulldowns; one-arm 45 degree pulldowns, one arm pully / cable rows, dumbbell rows, etc. One arm movements mean that way my dominant (right) side doesn't do more than its half of the work. Also, with many one-arm movements I have a better range of motion.
Agree that the amount of weight isn't necessarily all that important. Like others here I often improve my form and get that sweet contraction by lowering the weight, and in that way get better results.
For muscle hypertrophy, you don't necessarily need to train heavy. You need to train hard, to failure.
Always looking for new ideas of different exercises, and alternate ways to perform those exercises, including different body positions (seated, standing, body leaning into / away from weight) different handles, grips (rope, V-bar, easy curl bar, straight bar, etc + wide grip, narrow grip, shoulder width grip, etc).
I like watching YouTube vids of bodybuilders training back (Jus Compton has a couple of good ones). Also watch and talk with other guys I respect at the gym, always looking to share, trade information.
I intensely train my back. I try to hit the upper, lower, outer (lats, teres major) and mid-back muscles. Lots of variety, big menu of exercises for each.
New favorite upper back / rear delt exercise: face pulls, specifically seated, pully / cable face pulls with rope.
Not all gyms have the machines / equipment for it, but I love one arm movements: one-arm lat pulldowns; one-arm 45 degree pulldowns, one arm pully / cable rows, dumbbell rows, etc. One arm movements mean that way my dominant (right) side doesn't do more than its half of the work. Also, with many one-arm movements I have a better range of motion.
Agree that the amount of weight isn't necessarily all that important. Like others here I often improve my form and get that sweet contraction by lowering the weight, and in that way get better results.
For muscle hypertrophy, you don't necessarily need to train heavy. You need to train hard, to failure.
Always looking for new ideas of different exercises, and alternate ways to perform those exercises, including different body positions (seated, standing, body leaning into / away from weight) different handles, grips (rope, V-bar, easy curl bar, straight bar, etc + wide grip, narrow grip, shoulder width grip, etc).
I like watching YouTube vids of bodybuilders training back (Jus Compton has a couple of good ones). Also watch and talk with other guys I respect at the gym, always looking to share, trade information.
Today was back day. Here are the exercises I did:
(1) lat pulldowns, 4 working sets;
(2) reverse lat pulldowns, 3 working sets;
(3) rows, one arm 45 degree angle, 3 working sets;
(4) rows, bent over rows w/Hex Bar (I love the Hex Bar, aka Trap Bar), 4 working sets;
(5) rows, T-Bar rows, upper grip, 2 working sets;
(6) cable/pully seated rope face pulls, 3 working sets;
(7) Traps, overhead shrug, 2 working sets.
For a lot of these, I would have done 1-2 more working sets. But my job kept me from the gym until later than I wanted, which reduced my workout time.
(1) lat pulldowns, 4 working sets;
(2) reverse lat pulldowns, 3 working sets;
(3) rows, one arm 45 degree angle, 3 working sets;
(4) rows, bent over rows w/Hex Bar (I love the Hex Bar, aka Trap Bar), 4 working sets;
(5) rows, T-Bar rows, upper grip, 2 working sets;
(6) cable/pully seated rope face pulls, 3 working sets;
(7) Traps, overhead shrug, 2 working sets.
For a lot of these, I would have done 1-2 more working sets. But my job kept me from the gym until later than I wanted, which reduced my workout time.
