The BEST BACK exercise ever!

[Lucky13]

Loving this thread so much learned ...everyone I see in my gym who is doing good form chin ups has great rear/medial delts and good back developemnt aswel as a good posture...although I think it's only the shredded guys who can do chin ups so it may be alot to do with that.

 

[Hacksquater]

Loving this thread so much learned ...everyone I see in my gym who is doing good form chin ups has great rear/medial delts and good back developemnt aswel as a good posture...although I think it's only the shredded guys who can do chin ups so it may be alot to do with that.

My rear delts kill after bombing Chins for 12X. I highly doubt I need to go and hit them again on shoulder day!!! The only thing I'd like to say here is: rarely do I see this extreme kind of good form performed on them. I think if folks did, they would know why they are so great. But they take guts!

 

[Double3]

I do chins.....weighted

Dunno why you would need 12+sets

 

[Hacksquater]

I do chins.....weighted

Dunno why you would need 12+sets

It is a non conventional approach, certainly.

Instead of doing a whole bunch of exercises (a little this, a little that) I often like to take the #one that works very, very best for me, and do all the sets there. It has worked wonders on my back! But yes, I don't always attack back this way, but more often than not. Once in a while I will do this non conventional approach on Calves or Quads too.

Another element to be factored into the answer (I described this above) is that I believe that Back almost cannot be over trained (yet of course the nervous system can). It is widely accepted that biceps give out before the back muscles come close to failure. I have experimented a bit with this, and have even trained back for 1 and 1/2 hours and still did not feel that the back muscles got over trained, too sore, or anything like that. So 12X sometimes works GREAT (at least for me). If you are wanting to bring up your back, maybe try it (as described above) sometime?

 

[gator_mclusky]

Deadlifts are in no way neccesary to build a great back. Now try building one without rowing. If i had to do one exercise for the back it would probably be rows. Maybe chins not sure but definately not deads. I have seen some strong deadlifters who do not have particularly impressive back development. I have not seen anyone with real strong rows (done properly) who has anything but impressive back development. Now, pull, row and do pullups and your back should be pretty impressive. Just my reasoning, maybe i am wrong.

I agree 100%.....I seldom do Deadlifts but always do chins and rows and my back is my strongpoint......

To each their own though....

Gator

 

[DocJ]

I really think it depends on HOW you deadlift. If you're doing a PL style using a ton of low back leverage then yes, you won't develop mid-upper back thickness from that style but if you use a traditional style it can add quite a bit of overall thickness. This is why people do rack deads, you're essentially decreasing the thigh component of the exercise and focusing on the range that involves the mid-upper back.

 

[jcp2]

I really think it depends on HOW you deadlift. If you're doing a PL style using a ton of low back leverage then yes, you won't develop mid-upper back thickness from that style but if you use a traditional style it can add quite a bit of overall thickness. This is why people do rack deads, you're essentially decreasing the thigh component of the exercise and focusing on the range that involves the mid-upper back.

I don't even know what you are talking about. My deadlift moves in correlation with hamstring and glute strength, not low back. Non powerlifters deadlift with pure low back because most of them don't own a posterior chain that is worth a shit.

 

[Quinc]

Great write up! you should send that into all the major muscle mags. I'm going to read it again before my next back workout.

 

[DocJ]

I don't even know what you are talking about. My deadlift moves in correlation with hamstring and glute strength, not low back. Non powerlifters deadlift with pure low back because most of them don't own a posterior chain that is worth a shit.

Now I'm not sure what you're talking about LOL! Yes the first 1/2 of a traditional deadlift from the floor is mostly hip/glute/ham but the second 1/2 involves a lot of mid-upper back stabilizers...again, that's WHY rack deads add so much back thickness.

 

[jcp2]

Now I'm not sure what you're talking about LOL! Yes the first 1/2 of a traditional deadlift from the floor is mostly hip/glute/ham but the second 1/2 involves a lot of mid-upper back stabilizers...again, that's WHY rack deads add so much back thickness.

Locking out a deadlift has more to do with glute/ham strength than upper back strength. Low back is a also a big part of it. My deadlift does not move as my rows get stronger, it is directly correlated to Reverse Hypers and GHR's. Rack deads to me are completely worthless. I know some people like them, but i know as many that feel the way i do. As for just bulding they upper back muscles, i actually like rack deads above the knee, but that really isn't much of a deadlift anymore.

 

[jcp2]

If you're doing a PL style using a ton of low back leverage then yes, you won't develop mid-upper back thickness from that style but if you use a traditional style it can add quite a bit of overall thickness.

This is what i don't get. Powerlifters for the most part deadlift properly. I see very very few decent looking deads in the gym..

 

[DocJ]

This is what i don't get. Powerlifters for the most part deadlift properly. I see very very few decent looking deads in the gym..

Due to the fact that they either use a sumo style or turn the outside thigh grip deadlift into an almost quasi SLD.

 

[DocJ]

Locking out a deadlift has more to do with glute/ham strength than upper back strength. Low back is a also a big part of it.

Locking out yes but the rest of the movement requires a lot of mid-upper back stabilization as well. Personally, I'd say 3/4 of the development I've gotten out of deadlifts (even off the floor) has been from the waist up, not from glute/ham development.

 

[jcp2]

Locking out yes but the rest of the movement requires a lot of mid-upper back stabilization as well. Personally, I'd say 3/4 of the development I've gotten out of deadlifts (even off the floor) has been from the waist up, not from glute/ham development.

Most people due get upper back development (mostly trap) and most people lack the ability to activate their glutes and hams. But the back is not responsible for the movement. I can stop all back work if i wanted to and concentrate on my hams and glutes and just pulling and my deadlift would continue to go up. IT also requires a ton ab stabilization as well.

 

[jcp2]

A proper conventional deadlift, break the floor with quads, posterior chainc is what carriers you through the last 3/4 ish of the lift to lockout. Your upper back definately stabilizes you but it is not responsible for the second half of the lift. Deadlifts will help add to back thickness and give most people an element in their back they never had before. But your deadlift breakdown and understanding of the lift is basically wrong. But like i said, most people will squat the weight up, and then do some kind of funkey low back thing to lock it out.

 

[DocJ]

Yes but lumbar and thoracic paraspinal muscles are a part of your posterior chain. This is where you're gaining alot of back thickness as well.

 

[ManOfMuscle]

Loving this thread so much learned ...everyone I see in my gym who is doing good form chin ups has great rear/medial delts and good back developemnt aswel as a good posture...although I think it's only the shredded guys who can do chin ups so it may be alot to do with that.

I'm not shredded and I can do chin ups better than most little guys. Most people just aren't willing to work at them.