back

[donnie]

I work out four times a week and I'm starting to see good gains but my back is lacking The exercise that i do for my back is lat pulldown,and cable row.Should i consintrate more on shoulders and the upper back and what other exercises can i do?

 

[MonStar1023]

Fuck those machine exercises bro!! What the hell are you thinking I mean those 2 exercises may help with growth but personally I dont think theres any substitution for HEAVY FREEWEIGHT exercises...

HEAVY DEADLIFTS
HEAVY BENTOVER ROWS (Yates style)
HEAVY T-BAR ROWS
WIDE-GRIP FRONT CHINS


nuff said!!

 

[edgecrusher]

Depending on your split, I'm sure all of our recomendations would vary greatly. But if I were you I would definately try to incorporate chins into your workout. Then if you are only doing 2 exercises do a movement that will hit your lower lats, such as low pulley rows. That will help to ensure complete development.

Monstar
Chill out brother, I know you are quite empassioned anout the subject but take it easy on the new member of our family, I'm sure he is still learning.

 

[Imnotdutch]

The only thing I would add is deadlift lockouts from just below the knee......

I wouldnt do the whole list of exercises on the same day either.....that would be too much. By the end of the workout I'd just be going through the motions.

Fuck those machine exercises bro!! What the hell are you thinking I mean those 2 exercises may help with growth but personally I dont think theres any substitution for HEAVY FREEWEIGHT exercises...

HEAVY DEADLIFTS
HEAVY BENTOVER ROWS (Yates style)
HEAVY T-BAR ROWS
WIDE-GRIP FRONT CHINS


nuff said!!

 

[Welsh power house]

HEAVY DEADLIFTS
HEAVY BENTOVER ROWS (Yates style)
HEAVY T-BAR ROWS
WIDE-GRIP FRONT CHINS


nuff said!!

i would agree with that, just do the above, good form, as much weight as possible(staying strict) and then eat lots of protein.
as for reps and sets, go for 3 sets of each, 8-10 reps.
deads, rows and t-bars will thicken your back, chins will add width.
if i were you, i would do chins first as they are the hardest(in my opinion)

 

[MonStar1023]

Didnt mean to come across as harsh bro but those 4 exercises are they keys to an enormous back in my opinion. Obviously not all in the same workout but still... pulldowns and cable rows? Someone needs to tell him that hes not going to get too far with those..

 

[calvesodeath]

Deads, Deads and more Deads!

 

[Mjollnir]

Fuck those machine exercises bro!! What the hell are you thinking I mean those 2 exercises may help with growth but personally I dont think theres any substitution for HEAVY FREEWEIGHT exercises...

HEAVY DEADLIFTS
HEAVY BENTOVER ROWS (Yates style)
HEAVY T-BAR ROWS
WIDE-GRIP FRONT CHINS


nuff said!!

This is not necessarily entirely accurate. Once one has reached a certain point of strength to weight ratio, machine lat pulls are simply more efficient that pullups.

I weigh about 215-220, and get a much better workout from lat pulls at 260-270, and since I don't weigh that much (and weighted chins are impractical) I couldn't get the same effect from pullups.

YMMV

 

[Mjollnir]

Fuck those machine exercises bro!! What the hell are you thinking I mean those 2 exercises may help with growth but personally I dont think theres any substitution for HEAVY FREEWEIGHT exercises...

HEAVY DEADLIFTS
HEAVY BENTOVER ROWS (Yates style)
HEAVY T-BAR ROWS
WIDE-GRIP FRONT CHINS


nuff said!!

This is not necessarily entirely accurate. Once one has reached a certain point of strength to weight ratio, machine lat pulls are simply more efficient that pullups.

I weigh about 215-220, and get a much better workout from lat pulls at 260-270, and since I don't weigh that much (and weighted chins are impractical) I couldn't get the same effect from pullups.

YMMV

 

[punkassmofo]

so get a dip belt and add weight to it and do weighted pull ups.