prodigy06
New Member
I'm curious, a lot of people train it differently I just want to see what you guys do.
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Post your back workout
- Thread starter prodigy06
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role model
New Member
Chins 3x8 progressive
Pull downs 3x8
Barbell Rows w/straps 4x8
One-arm Rows 2x8
Cable Rows (overhand grip) 2x8
Rear-Delt Machine 2x8
Bent - over Dumbbell Raises 2x8
Deadlifts 3x5
Dumbbell shrugs w/straps 2x12
Pull downs 3x8
Barbell Rows w/straps 4x8
One-arm Rows 2x8
Cable Rows (overhand grip) 2x8
Rear-Delt Machine 2x8
Bent - over Dumbbell Raises 2x8
Deadlifts 3x5
Dumbbell shrugs w/straps 2x12
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Grizzly
New Member
If you want a huge back, you need 3 and only 3 things. Deadlifts, chins and rows.
role model
New Member
Oh really, tell that to dorian yates where I got that back workout from. learn from the best.Grizzly said:
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Grizzly
New Member
And does your back come anywhere near resembling his?
role model
New Member
it's my best, thickest and strongest body part.Grizzly said:
he says underhand Pull downs and Barbell Rows are the main course though.
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prodigy06
New Member
role model said:
That's the thing, a lot of guys do only a few movements like deads, rows, chins but every pro I've seen or talked to does at least 5 or 6 movements.
I do both. One week heavy deads, t bars, DB rows and another week pull downs, macine rows, BB rows, chins, platform deads.
P.S. is that pic of dorian real? I've never seen his back that big...
oldtimer
New Member
I agree with Grizz, that much workout is too much Role Model. Deadlifts rows and chins are the main three and you could probably add one more to them, but beyond that, I don't know how your body will be able to lift anything.
Grizzly
New Member
prodigy06 said:That's the thing, a lot of guys do only a few movements like deads, rows, chins but every pro I've seen or talked to does at least 5 or 6 movements.
I do both. One week heavy deads, t bars, DB rows and another week pull downs, macine rows, BB rows, chins, platform deads.
P.S. is that pic of dorian real? I've never seen his back that big...
Do you know what the difference between the pros and you is? They actually have shit tons of muscles.
What on earth is a beginner or intermediate BB "sculpting"? You have to actually have muscles to make the "sculpting work" worth a shit. If you want that base of muscles, then chins, deads and rows are all you need.
role model
New Member
If you look closely dorian also hits his traps and his rear delts on his back day which is not to much. viaoldtimer said:
Cable Rows (overhand wide grip)
Rear-Delt Machine
Bent - over Dumbbell Raises
Dumbbell shrugs
and p.s. nobody ever got a big back doing chins. nobody
Pull downs are a way better mass builder.
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deathgrip07
New Member
Now my back is not what I would consider big (I'm 5'8", 180)... It's probably my weakest link, though I am pretty strong, but I swear it was the concentration on the chins that finally got me some growth on my lats. I weigh 180, plus I can chin (5-6 reps) with a 25 plate hanging off me (that's 205lbs), and it's impossible for me to do the same weight with a wide grip pulldown. My lifts are now Chins, deads, and rows. I do alternate with some cable stuff though.
role model
New Member
you don't want wide grip pull downs, kind of hard on wrists and elbows, close grip underhand and you can pull way more weight this way than Chins. way more.deathgrip07 said:
my lifts:
chins 220 x 8
closegrip underhand pulldowns 260 x 8
bar rows 335 x 8
Pulley rows 280x8
deads 495 x 3
bell shrugs 160's x 12
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deathgrip07
New Member
Your lifts are much higher than mine:
Deads- 255x4+
BB Rows- 185x8+
chins- 205(me + 25lb plate)x5 or 6
pulley rows- 185x8
DB Shrugs- 100'sx8 (I have a neck injury that hurts like a mofo all the time)
But I always thought wide grip pulldowns were a way to help build width in the upper part of the lats... I'll try the close grip underhand... if I can lift more weight like that, than it's almost a given that I'll grow. I'll post back with results. Thanks for the suggestion.
Deads- 255x4+
BB Rows- 185x8+
chins- 205(me + 25lb plate)x5 or 6
pulley rows- 185x8
DB Shrugs- 100'sx8 (I have a neck injury that hurts like a mofo all the time)
But I always thought wide grip pulldowns were a way to help build width in the upper part of the lats... I'll try the close grip underhand... if I can lift more weight like that, than it's almost a given that I'll grow. I'll post back with results. Thanks for the suggestion.
You can pull more underhanded because it shifts from being a back movement to a back/bis movement.role model said:
I agree with Grizz. Go look at the back of anyone who has been doing Olympic lifting for 2 or 3 years (or more). They ALL have very impressive backs and do very few movements. Me, I do JS rows and thats it.
Grizzly
New Member
role model said:
Are you on motherfucking drugs?!?!
I don't think it's possible for me ever to take another word you say about training seriously after that.
role model
New Member
wrong, not true. If anything your bi's are more involved with the wide overhand grip, or your doing them wrong.Bob Smith said:
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role model
New Member
straight from dorian yates's and mike mentzer's mouth, and I agree. so don't take another word they say as truth either.Grizzly said:Are you on motherfucking drugs?!?!
bigcountry76
New Member
there is a big always a lot of different opinions over the back workout.
First one is if you lift too heavy you will put your biceps into the movement.
Next if you don't lift heavy enough you want work your back muscles to the fullest.
well if you use your arms you are always going to use your biceps in back exercises period.
but the big secret is everybody is different. and everyone will argue about this until the end of time.
so i believe if you do a lot of rowing exercises and you biceps are burn out after it then you are probably using too much biceps.
I also think that if you pull heavy rows underhand grip and squeeze your back no matter is you biceps to get burn out your back with still feel the heavy weight of the row and thus get better and stronger.
that is just my experiences and opinions. of course everyone is different and does things different ways.
First one is if you lift too heavy you will put your biceps into the movement.
Next if you don't lift heavy enough you want work your back muscles to the fullest.
well if you use your arms you are always going to use your biceps in back exercises period.
but the big secret is everybody is different. and everyone will argue about this until the end of time.
so i believe if you do a lot of rowing exercises and you biceps are burn out after it then you are probably using too much biceps.
I also think that if you pull heavy rows underhand grip and squeeze your back no matter is you biceps to get burn out your back with still feel the heavy weight of the row and thus get better and stronger.
that is just my experiences and opinions. of course everyone is different and does things different ways.
