pump in back?

[Kim the Swede]

hey!

I get pump in all my muscles except my back. It sux ass.
The most important muscle group for me is the upper back, or in latin "latissimus". Anyone know a good excersise for that or maybe can give me advice to re-arrange my schedule

This is what I am doing right now and in this order.

Chins, small grip. 4 sets.
T-bar, 4 sets.
Sitting on bench, pulling down bar with wide grip, 3 sets.
Sitting on bench, pulling down bar with small grip, 3 sets.
+ 1 lower-back excerise.

Thats 5 excersises, and I dont get that pump I get in other muscles.

ideas?

 

[70w30]

Too many excercises stick to the basics...
Dumbell pullovers 4x8
Bent rows 4x8
Wide pulldowns to front 4x8

 

[Kim the Swede]

hmm...
is that really too many excersises?

I think 3 excersises on back is waaaay tooooo little...
there are so many different muscles in the back

 

[SkedMedz]

Here are the ones I get the most "pump" in my back.

1. One arm cable rows--The best one imo..

2. Pulls: Behind the neck--go LIGHT and pause.

3. Either Machine or standing cable pullovers.

 

[Beast_19_301]

i would not go behind the neck for anything.

 

[Eze]

Deadlifts are the ultimate back exercise. Throw in some Barbell rows and pulldowns and you are all set.

 

[Kim the Swede]

i would not go behind the neck for anything.

Same here....I dont do that

 

[Kim the Swede]

Deadlifts are the ultimate back exercise. Throw in some Barbell rows and pulldowns and you are all set.

I dont know about deadlifts dude...I will try it.
But the main priority is the upper back so I get those "wings", you know what I mean?

 

[rodman9866]

well dude if ya want a big upper back you gotta have a big and strong lower back via deadlifts. i do deadlifts every other 8 week training cycle and when i do do deads it makes my whole back look big.

you want a pump.....try deading 405 6 times and your back will be pumped including your upper back, your lats, especially your upper traps. the extra thickness you develop in your traps will make your lats appear to pop out farther and will make your lats look bigger too.

heres my current back routine:

deadlifts.....3 sets......4-6 reps
barbell rows......2 sets........4-6 reps
weighted pullups.....2 sets.....4-6 reps
cable rows or some horizontal pull machine........2 sets.......4-6 reps


my back gets swole up from this and my back looks huge and wide. try it. i guarantee you'll not have back issues again.

 

[Kim the Swede]

thx!

What the hell is barbell rows ?

I only know the swedish words...

btw, feels so damn better to do 3-6 reps instead of my old 6-12

 

[rodman9866]

ok here is a link to what a barbell row looks like and a description on how to execute them....enjoy!

http://www.ast-ss.com/training/exercises/back/barbell_rows.asp

 

[havetobebull]

70w30 talks about barbell pullovers; does anyone has some links on that? doesn't ring a bell in english you see...

 

[rodman9866]

http://www.ast-ss.com/training/exercises/chest/dumbbell_pull_overs.asp

the link shows the excercize performed with a dumbell but if i dug a little more i could find a pic or a video showing with a barbell.

 

[Kim the Swede]

thx

 

[havetobebull]

thx, man. thought it had to be that. i have never used it as back exercise, though

 

[big N]

4 x8 barbell rows
4x 8 pulldowns to the front
3x seated cable rows (altenate deads eoweek) 8
2x v bar pulldowns the the front with pause 12