Need help developing back

[unt0ld]

Hey guys at the moment I workout with Animal masses 5x5. Monday:


Monday
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Which excersizes do you guys like to use to develop a BIG back?

I dont like any machines. I refuse to use machines.

So can someone tell me which excersizes they like.

At the moment I like to use this website. For help when I want to use a new movement. ( http://www.abcbodybuilding.com/exercise1.htm )

Can you guys help me out. I seem to be making shitty progress with my back.

At the moment Ive been doing the JS rows. and Incline Bench Isolation Rows.

thanks!!

 

[squatsthename]

I do weighted chins/pullups, DL and rows, what else do you really need?

 

[Beefy]

Are you going for freaky thickness or width? I haven't done dl's or heavy back lifts in a long time. I just do a shit ton of chins, some dumbbell bent over rows, and the occasional machine exercise. My back is fairly developed.

I'm just curious as to what stage you're at in building your back, and what your goal is.

 

[jasthace]

Have you ever tryed heavy dumbbell pullovers? lying on a bench,take the weight in both hands above your chest,lower it right over/behind your head and down to the ground as far as possible{keep arms as straight as pos}.This is a good finishing exercise,go to failure,you may only feel a slight stretch after you have finished your set{s}.But the next day you will be rewarded with pumped out lats and extra width,I swear by them give them, and go hard.
ps.it works chest a bit too

 

[pupeye]

Deadlifts, rows and pullups. Which are all included in the 5x5. What are incline bench isolation rows? and where do they fit into the 5x5 program?

 

[DonkeyKong]

the 5x5 routine is good but wont work forever.How long have you been doing it?If not long give it some time but if its been 6-8weeks change your routine.

 

[Girth]

I have to diagree here. I think the 5x5 can be used for extended periods of time, provided you aren't at a level of strength equivalent to 2xBW Oly Squat. In fact it's intended to be repeated every 8-9 weeks at higher starting points than the previous cycle.

But the answers were already mentioned....deads, rows, chins, and food.

 

[unt0ld]

My lats and upper back are what Im going for.

At the moment I am 240 6'2 mabee 6'3 with around 8-9 mabee 10%BF. Im going for that body builder body.

My goal is to be 260-270.

 

[unt0ld]

Oh and I just started the 5x5.

Im upto 275 on my squat.(5x5 past parallel) about to up the weight. my deadlift is at 315(5x5) bench I am using 115lb dumbells this week. Incline bench is at 90lb dumbells. And am going to go back to the bar b/c Im running out of dumbells. My dumbell incline shoulder press is at 75's. about to goto 80's. i use 80s for skull crushers 4 sets of 10 mabee 12 reps. I use 125lb dumbells on a incline bench for traps. 4 sets of 15 reps. But I feel like I havent been giving my back and lats. enough attention so I want to fix this.

Thanks for the replys.

 

[Grizzly]

I use 125lb dumbells on a incline bench for traps. 4 sets of 15 reps. But I feel like I havent been giving my back and lats. enough attention so I want to fix this.

Thanks for the replys.

One of these days, I'm going to trace your IP and kick your ass. Come on, man! That's not part of the 5X5. What does it say in numerous threads? DON'T FUCK WITH THE PROGRAM! You're not going to make it better. Really, you aren't. Had you changed deads to cleans, maybe I'd respect your decision, but YOU are not going to improve upon the program. Quit fucking everything up.

 

[sbrown_c4l]

try doing the rows at a different angle maybe?

 

[kenneth]

it's like you said, untold.. you JUST STARTED the 5x5, and already passed judgement on whether or not there was enough back work involved

 

[pupeye]

For lats, take a wide grip when you do pullups.

 

[Grizzly]

it's like you said, untold.. you JUST STARTED the 5x5, and already passed judgement on whether or not there was enough back work involved

And do you know what he's going to do, Kenneth? He's going to post on the boards and tell his friends, "yeah, I did the 5X5. Wasn't so good. Didn't do anything for me."

 

[unt0ld]

who me


Dont put words in my mouth k thx

 

[kenneth]

Look.. all we're trying to say is basically you have to give the program a full WHIRL.. and AS ITS WRITTEN. I don't remember who said it or in what post, but I know I read someone say something along the lines of "if you've been doing it for 4-6 weeks then it's time to dump it".. Since you are already so negative I sure hope you didn't read that post.. It is completely incorrect. A full cycle is typically about 8 weeks AND the 5x5 is supposed to be repeated.. kinda makes sense right?

 

[unt0ld]

I have nothing bad to say about the 5x5 never did. And I dont want to change it.

I guess I just need to hit the weights a little harder.

Thanks for all the replys.

Im gonna post some pics soon, show yall my progress.

 

[Grizzly]

I have nothing bad to say about the 5x5 never did. And I dont want to change it. .

But you DID change it!!!! Not only is there no "incline bench rows" in the program, there sure as fuck ain't anything done for 3 sets of 15. DON'T CHANGE A DAMNED THING! Period.

 

[kenneth]

But you DID change it!!!! Not only is there no "incline bench rows" in the program, there sure as fuck ain't anything done for 3 sets of 15. DON'T CHANGE A DAMNED THING! Period.

alright.. maybe i'm the stupid one, i don't know.. but would someone PLEASE tell me what the F--- an INCLINE BENCH ROW is??? wait wait i think i figured it out.. is this where you lay face down on an incline bench and row a dumbbell to your side???? if it is.. i didn't even think of that because I don't know anyone who would do one of those.

 

[Grizzly]

Yes, I think that's what he's talking about.