GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Anabolic Discussion Board
 BIG BACK
|
| Author | Topic: BIG BACK | ||
|
Amateur Bodybuilder 
Posts: 96 |
Allright all you bros with big backs, lets hear it, I work on back once a week and have been using the same routine for about 1 1/2 years:
any suggestions on a new routine would be
------------------     | ||
|
Elite Bodybuilder 
Posts: 910 |
consider some bent over rows and some deads | ||
|
Elite Bodybuilder
Posts: 1340 |
way to low exercises you are dooing 12 reps total and you need at least 16 reps. with back ex' i like to stick to the basis : rowing(the best one),pull overs(free wight),t-bar,close grip(fingers to the face)at the pully,down pulls on the pully,"the saw" ex',chins up with wieghts | ||
|
Amateur Bodybuilder
Posts: 123 |
Ramstack....stick with what you have bro, we'll change it up a bit and hit those muscles in a different way, I'll make you GROW stick with me.....use heavy weights, low reps...with the PROPER supplementation...hint, hint.....you'll do fine!! ------------------ [This message has been edited by -Falcon- (edited February 26, 2001).] | ||
|
Cool Novice 
Posts: 33 |
Using the same routine 4 a year and a half...bad move.Your body has long adapted to it.Change your routine weekly and add more compound lifts.Do deadlifts and rack deads.Do bent over rows but change the grip week to week.Do seated pulley rows.Also,vary your reps during the workout to affect different muscle fibers.4 ex....on deads(3-6 reps),on bent rows(6-10),onseated rows(10-15).You must keep your body guessing to give it reason to grow and u must access your weakpoints(do u need more width or thickness?).Work those exercises that address your weakpoints most.Oh yeah...did I mention..DEADLIFTS!Best of luck. ------------------ | ||
|
Amateur Bodybuilder
Posts: 100 |
Either do chins or pulldowns. Pick one. How about adding some deadlifts, t-bar or cable rows for middle and lower back thickness and development, pullovers, bent-over rows, etc. 1 and 1/2 years on the same routine? A new one is way overdue. Get a whole new routine, but I'd keep with the basics like weighted chins and deads. Just try to always increase your weight on the chins. | ||
|
Amateur Bodybuilder
Posts: 201 |
My brother... Deadlifts will wake them muscles right up. Tryem' If you ve never done them you're in for a treat!!! Either do them first or last in your routine... They make you wanna go home, vomit and die, so dont try them in the middle. ------------------ | ||
|
Cool Novice
Posts: 12 |
Dude, I'm with thermo here : Bent over rows and dead lifts - VERY HEAVY will get your back huge...trust me. thermo | ||
|
Amateur Bodybuilder
Posts: 111 |
When u bros say deads do you mean any kind of deads or the top deads. | ||
|
Cool Novice
Posts: 21 |
I agree with tomatoehead. But you know how you feel. if what you are doing feels wrong try a new approach (more reps, diff. exercises) and see how that feels. I have found that sticking to the basic exercises and using my instincts about set/rep schemes has made my back a force to be reckoned with. ------------------ | ||
|
Cool Novice
Posts: 29 |
Deadlifts! | ||
|
Amateur Bodybuilder
Posts: 214 |
Stick with two exercises per session. This way your body won't adapt to all of them, so you can shock your back every week. Now, the best exercises for back are wide-grip chins and wide-grip pulldowns, so never do them in the same workout. Always have one exercise for the lats like pulldowns or pulldowns and one excercise for the rhomboids like seated cable pulls or one arm dumbbell rows. That way you train for width and thickness every workout. Do four sets of each exercise to failer within the 6-12 rep range and you'll be straight. P.S. I think bent over dumbbell rows are trash and I don't care how much Dorian sweated them. Adios ------------------ | ||
|
Amateur Bodybuilder
Posts: 65 |
Sonof lotus is right on!!!!!DEAD LIFTS ARE THE ONLY WAY TO GROW....IF YOU AINT DOIN' EM', YOU AINT SHOCKIN' IT...TRUST ME>>>IT HAS WORKED TREMENDOUS FOR ME...personal experience is the best way to learn...take it from me...DEAD LIFTS...... | ||
|
Novice 
Posts: 5 |
heavy pulls bro. do those deads. one thing i have is a monstrous back and i built em with full rom deads. throw in some t-bar rows, cable rows and pulldowns to hit all the angles. do about 4 or 5 sets of each, pyramiding up in weight and going to failure. a heavy shrug program also helped me build up my DL poundages. | ||
|
Cool Novice
Posts: 14 |
I have the biggest and stronget back I have seen. I will always remeber what this huge guy at Wil DE Golds told me once. If you want a wide back go wide and heavy on you exercises. Pull downs close grip 12 warm up light wieght 250 10,8,6 at 320lbs Remeber Wider is better (wide track) | ||
|
Pro Bodybuilder 
Posts: 317 |
Today was back day. My back is decent but still needs the most work of all my bodyparts. After reading this thread here I went to the gym and this is what my workout looked like: 4 sets of chins to failure (I can only do like 7 or 8) I got home a few hours ago and I am totally exhausted still, holy shit. I usually only do like 2 sets chins because I'm not great at them, and about 9 sets total. So 14 sets is a lot for me for my back. | ||
|
Novice
Posts: 8 |
SWIM.....every other day for 20-30 minutes. It helps you cool off after working out too. You will see muscles you have never seen before. You cannot just swim laps however. That is like going into a gym and doing one rep here...waiting...one rep there...waiting... It will be hard a first, but your body will adjust as it does to lifting weights. 1)warm up..5 minutes 2)freestyle sprint 4 sets of 50 meters(2laps)....45 seconds rest between each set 3)backstroke sprint 3 sets of 50...45 sec rest 4)freestyle 2 sets 100m(4laps)....1:15 min rest 5)warm down with breaststroke or add a kick drill in with a kickboard to strengthen legs The key is the rest time, always keep it constant. | ||
|
Amateur Bodybuilder
Posts: 153 |
Hugegene270 where you at in NH, seacoast area? | ||
|
Cool Novice
Posts: 14 |
Nutzz, I am over towards the big city of Nash. ------------------ | ||
|
Amateur Bodybuilder
Posts: 102 |
Oh hellyeah! We all know that swimmers have the best backs in the world...HAHAHAHAHAHAHA! I agree with most of the posts deads and rows ...but remember your form..when doing your pulldowns and rows...extend your arms all the way out ...a dead hang...will help your back get wider...just measured mine at 51.5 inches | ||
|
Olympian 
Posts: 1889 |
i love deadlifts, seated rows, and bentover rows. my back feels like complete shit the day after deadlifts.. | ||
|
Amateur Bodybuilder
Posts: 93 |
bump! im working out back today, i usaully do like 16-17 sets.. come on yall got some badass workouts for me right? | ||
|
Amateur Bodybuilder
Posts: 96 |
bump that shit for growingquick!!!! ------------------ [This message has been edited by Ramstack (edited February 27, 2001).] | ||
|
Novice
Posts: 4 |
Bent over rows, deadlifts, are my fav. Remember change is always good, don't let your body get to comfotable with the same routine. Switch from heavy weeks to somewhat lite weeks. Go Heavy or Go HOME | ||
|
Pro Bodybuilder
Posts: 392 |
2 things really do it for me- first i love dead lifts, and second, Im a big believer in going wide to get wide- wide grip pull ups, wide grip row-tomo | ||
|
Amateur Bodybuilder
Posts: 272 |
GOOD FORM IS IMPORTANT http://www.megsinet.net/~frank416/deadlift.html ------------------ |
All times are ET (US) | |
 |
|
|
posted February 26, 2001 02:18 AM
