~Getting a pump in your back.~

[Stiffler]

My back s by far my weakest point on my body. I do a full back routine once a weak but it never really grows I never really get any kind of burn in my lats either. if any body can help me or tell me what im doing wrong that would be great! and here is my routine;
lat pulldowns 4x12,10,8,6
cable chins 3x10,8,7
dumbbell rows 4x10,10,8,8
cable rows 4x10,8,8,6

any suggestions???

THANKS,
STIFFLER

 

[MonStar1023]

Whatsup bro?

lat pulldowns 4x12,10,8,6
cable chins 3x10,8,7
dumbbell rows 4x10,10,8,8
cable rows 4x10,8,8,6

Alright one thing that I would suggest is taking a little bit of time and raising your reps to 12-15 for a litte while... the higher the reps the more lactic acid builds up and the more of a burn youll get. Without being able to properly contract your lats youll never make good gains in back development. I would suggest starting off with wide-grip front chins, not pulldowns. Moving onto either heavy deadlifts or bentover rows (Yates style), then moving onto maybe cable rows or close-grip pulldowns. This routine has ALWAYS worked great for me... by the way what are cable chins? You also might want to try when your not working out to contract and flex your lats. If you hold your arms out to the side like in a back double bicep pose you and lower your elbows try hard to squeeze your lats. Also try mimicking the motion of a cable rows. Pulling your hands into you waist, sticking your chest out, arching your back, and squeezing your rhomboids hard. Isometric contractions (flexing when your not working out) have really helped out my training and definition etc.. Good luck!!

 

[Stiffler]

Hey thanks for the pointers MonStar! I will try raising my reps and give that a try, hopfully it will work.
BTW- what I meant by cable chins was I was using a chin up grip with the straight bar connected to the cable thanks again bro!

 

[GenetiKing]

I would suggest starting off with wide-grip front chins, not pulldowns. Moving onto either heavy deadlifts or bentover rows (Yates style), then moving onto maybe cable rows or close-grip pulldowns.

Good advice.

I agree.

 

[Stiffler]

wait so on those wide grip chins am i supposed to do these on a cable machine or just do wide grip chins on a pull up bar??? thanks bro!

 

[ThickLEE]

It has to be your form bro, slow your reps down and squeeze a little harder.

 

[GenetiKing]

wait so on those wide grip chins am i supposed to do these on a cable machine or just do wide grip chins on a pull up bar??? thanks bro!

Chins. On a pull up bar. Just you and your bodyweight.

 

[Stiffler]

Chins. On a pull up bar. Just you and your bodyweight.

Thanks bro! thats kinda what i figured but i wanted to double check

 

[goahead]

1. 4 sets Chins to front
2. 4 sets T-bar Row or Reverse grip Bent Row
3. 3 sets machine row
4. 3 sets dumbell row
5. 3 sets close reverse grip pulldown


This is already a very basic and heavy program, so do the deadlifts on legs day, AFTER you trained hamstrings
This will bulge the pre-exhausted hamstrings near the hips as they really are the prime mover for hamstrings and the lying leg curl just moves from the knee!

About Reps N Burn...

Yes, I agree with the suggested higer reprange for a while to get a "feel" what a good lat contraction is like...

After you have developed the neuromuscular pathways lower the reps again

Now throw in a few SLOW sets where you really hold and contract the lats... I.E:

you do the 3 sets of machine row....

First two sets: 10 and 8 reps in a medium paced somewhat sloppy style

Third (Last) set 6 REPS, use the weight you applied for 10 reps, but now pull the weight in 2 second, hold and squeeze elbows as much behind your back for 3 seconds!!! now slowly lower the weight in 4 seconds, avoid momentum, I can guarantuee you can barely do 5-6 superstrict reps, now immediately crank out 3-4 sloppy fast reps!

 

[Welsh power house]

this has always worked great for me, my back is now my best bodypart, it has really thickened up and developed quite a bit of width:

Wide grip chins 4 sets of as many reps as possible
heavy deadlifts 1 warm up set of 8, 4 sets of 4-6 reps
barbell rows 1 warm up set, 4 sets of 6-10


with the chins, i just use my bodyweight as i only get to no more than 12(if you can do more than 15 add weight)
squeeze your lats at the top of the movement and decend slowly, and dont lock out, stop just before.

On the barbell rows,use as much weight as possible whilst keeping strict form. Again, squeeze your lats and pull your shoulders back at the top of the movement, lower slowly to a full lock out.

I'm sure you know how do deadlift, so go heavy and watch those suckaz grow!