any suggestions on back workouts?

[jellyman01]

any good back workout suggestions?

 

[wizardnor]

try doing traps a lot of traps

 

[MUSTANG_18]

Wide grip pull up
Deadlifts
Bent over rows
Lat pull downs
Try this for a while and see how you like it, 3 sets of 8-12 reps per set.

M18

 

[The_Eviscerator]

Wide grip pull up
Deadlifts
Bent over rows
Lat pull downs
Try this for a while and see how you like it, 3 sets of 8-12 reps per set.

M18

I couldn't agree more.

 

[tarzan21]

bent over dumbell rows and lotsa shrugs. i also like to do seated rows

 

[Phemomena]

the best way to make the back grow...


PULLUPS

 

[Robboe]

Pull downs and pull ups in the same session can be diminsihing.

A good back workout would consist of:

a power movement e.g. deadlift [2 sets]

a vertical row e.g. a pull up, chin, pull down etc..[2 sets]

and a horizontal row e.g. DB row, BB row etc...[2 sets]

Then you can throw in 2 sets of DB shrugs for your traps if you find it necessary.

 

[Tuna Guy]

Hey thats my back workout.

Aim for between 6 to 10 sets and as robboe said 1 horizontal, 1 vertical and either deads or powercleans or hyper extensions.

Dont use straps or a belt unless you really have to.

And remember improve each week.

 

[Robboe]

Then providing you don't use too many sets it's a very good back routine!

Oh, and straps are not your enemy. You do deadlifts for your back, not your forearms, therefore if your grip sucks don't be afraid to use straps. If i never used straps my grip would give out before my back and would mean i'm not stimulating my back as much as a could/should be.

 

[Tuna Guy]

Unless you perform specific forearm work then deads without the use of straps are great for building them up and improving grip strength. A strong grip is the focal point of energy transfer in most exerises and without a strong grip you are selling yourself short.

 

[Welsh power house]

Start with hyperextensions to warm up the lower back, then do deadlifts 5 sets of reps between 4-8...
then bent over rows 5 sets of 8 reps
wide grip chins 3-4 sets of as many muthafuckaz u can get out!!!!!


thats it, short, simple but VERY EFFECTIVE!!!!!

remember its not what u do, but how u do 'em, so use good form and as much weight as possible!!!!!

good luck, now go and train back!!

 

[goahead]

High volume....

3 * deadlift 7-5-5
3 * reverse grip bent row 8-8-8
3 * weighted chins 8-8-8
3 * t-bar row 8-8-8
3 * db row 10-10-10
3 * rev grip pulldown 10-10-10
3 * hyperextension 10-10-10

 

[goahead]

i have genetics for wide wings so for a while I got away with just doing chins, db-rows, cable pulldowns and machine rows, shunning the deadlift and the barbell row

Until the more seasoned guys mentioned i needed more thickness in my back. There was no way around it:

- deadlifts
- bent row
- t-bar row

YUP, don't start too heavy with them until you can maintain good posture......

 

[babyfaced monster]

weigted chin ups
deadlifts
bent over rows
goodmornings