back development

[gingernuts]

My back training consists of SLDL,Lat pull downs,close grip pull downs and dumbell rowing and seated rowing.Although my back is well developed visually and has deep defined quality muscle my strengh is very poor.I sometimes train with a partner who is a novice bber.When working most body parts I lift much more than he can but when we work back I am actually much weaker although my development is much greater.

Is there anything I can do to improve my strength?It's so demoralising when I am not making improvements.

 

[gingernuts]

p.s. I also cycle AAS on and off all year round.

 

[FitFossil]

What type of routine do you do - sets/rep ranges? Do you stay in the same rep ranges or do you switch around? You didn't mention pullups - these are excellent. If you can't do very many unassisted, have your partner help you.

 

[gingernuts]

4 sets each exercise.12,10,8,6 pyramid until last exercise when I do 4x10.

 

[Shak]

Have you tried 5X5?? I found I made great gains in size and strength doing 5X5 for deadlifts. Why not replace the SLDL with deads too? Or add deads and move SLDL to leg day?

 

[gingernuts]

I am not too worried about the SLDL.My leg development and strength is good as is lower back/hams.Its mid to upper back I am really concerned about.

 

[FitFossil]

I've heard great things about 5 X 5 too. Either way, it's a good idea to periodically train in different rep ranges and change things every 6 weeks or so (periodization). If you're always doing "4 sets each exercise.12,10,8,6 pyramid" then by the time you're getting to the heavier weights, you've already used up a lot of your strength on those higher reps. After doing sufficient warm up, try some pyramids like 8-6-6-6-8, which'll give you more time in the heavy range while you're still fresh. Or do reverse pyramids like 8-6-6-10-12. Also, I alternate a heavy week with a light week. It can feel like the light week is boring and a waste of time, but it pays off the following week! I don't think there's really any magic rep range, just keep changing things around and get plenty of recovery and food. A really good book on Periodization is Serious Strength Training by Tudor Bompa.

 

[gingernuts]

Thanks.Am going to try 5x5 this week.I do switch the exercises around and alter reps/weights in response to how I am feeling that day.Some weeks are light and others heavy.I have had one or two weeks off this year due to ill ness and I start light but always end up at the same sticking point.

I find a reverse pyramid works better for smaller muscle groups like biceps and triceps but think I may try it for back also.

Thanks again.Will keep you posted.

 

[MsBeverlyHills]

My back training consists of SLDL,Lat pull downs,close grip pull downs and dumbell rowing and seated rowing.Although my back is well developed visually and has deep defined quality muscle my strengh is very poor.I sometimes train with a partner who is a novice bber.When working most body parts I lift much more than he can but when we work back I am actually much weaker although my development is much greater.

Is there anything I can do to improve my strength?It's so demoralising when I am not making improvements.

I rec taking out ALL the cable work (lat & close grip pulldowns & seated rows) & replacing them w/deadlifts, BB bentover rows & wide-grip pull-ups...& keep your reps to 6-8 @ 80% of your max to increase strength. (btw- SLDLs are a hamstring exercise- not back)

 

[gingernuts]

SLDL work lower back and hams.I am unable to do any bent over rowing due to an old lower back injury.I do my DB rowing lying facedown on an incline bench.Anything involving leaning forward with support from chest to hips leaves me in agony.I use perfect form and am aware of spinal alignment but it still leaves me crippled.Thats why I tend towards upright seated pull downs.Luckily my gym has a great back machine where you sit facing a pad to row, the pad runs from your upper chest to the seat you sit astride its great for me.I will be doing pull ups soon when my gym gets a new pull up bar installed.Th cables have to stay until we get the pull up.