Need thicker Back!
- Thread starter caladin
- Start date
saturn
New member
Here is what I do for back. My back is my strongest body part.
Bent BB rows. 2x12 1x10 1x8 2x6
Seated Low rows with a strait bar and reverse grip 1x10 1x8 2x6
High rows on the Hammer machine 1x10 1x8 2x6
Lat pulls 1x10 1x8 2x6
I also do deads on back day 4 sets of stiff legs every week and heavey regular deads every other week.
Hope this helps you out.
Bent BB rows. 2x12 1x10 1x8 2x6
Seated Low rows with a strait bar and reverse grip 1x10 1x8 2x6
High rows on the Hammer machine 1x10 1x8 2x6
Lat pulls 1x10 1x8 2x6
I also do deads on back day 4 sets of stiff legs every week and heavey regular deads every other week.
Hope this helps you out.
death on the field
New member
rack deadlifts as stated, regular deadlifts, also olympic lifts are great for stimulating upper back and trap development. So hang cleans, power cleans, high pulls would help. If youve ever seen an olympic lifter you will notice that they definately do not lack in upper back development.
death on the field
New member
a rack deadlift is also known as a 3/4 deadlift or sometimes a silver dollar deadlift. You do these on a power rack at about 18" off the ground. You do this because it puts more emphasis on your back and less on your legs. You can usually do more on a rack deadlift than on a regular deadlift.
Sensei Miagi
New member
barbell rows my man......the absolute king of back exercises IMO, it hits all areas of the back if done right, some say that 10-12 sets of barbell rows is all you really need for your back, thats a matter of opinion of course, but id definetely add them into the routine....they suck, they hurt, and theyre hell on ya, but they work
Mudge
Community Veteran
LongBall said:
I agree, these are REALLY helping out my upper back. I also switched to standard deads compared to only doing stiffy deads before. I also moved to pullups instead of pulldowns. I also do wide grip barbell rows and a set or two of 12" or so supinated grip rows.
Sensei Miagi
New member
Mudge said:
thx my man..i appreciate it....i always start with rows, then usually hit weighted pull ups.....then of course add some sissy exercises to it.....works for me, not to say itll work for everyone. be cool
Sensei Miagi
New member
thers a great workout a friend of mine did involving steps to deadlifting.......something about starting with partial deads off a rack, and working your way up to full deads over the course of 8 weeks.....then moving on to deading off plates....he got to the point where he deadlifted 600lbs for a triple off 2, 45 pound plates...pretty impressive.....i think he got it from nebraska football.