The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Back training

  1. #1
    Wannabebig Member
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    Back training

    Hi fellas,

    Been reading the board now for a while and thought it about time I used the knowledge you peeps have.

    I have been training for 12 months now on a three day a week split. I have had good results all over...besides my lats! Thay have hardly grown or gotten stronger. I do mainly pulldowns for them as I can only mangae a couple of chins at the moment. They actually ache more after chest day than back day, why is this, I always thought beching was for pecs?!

    Any ideas?


    Thanks...

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  3. #2
    Banned kaleido's Avatar
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    You're probably tensing them harder on your chest day. If you can get a spotter for your chins, that will help you force out extra reps. You might want to give Bentover Rows a shot as well. And of course no back day would be complete without deadlifts.

  4. #3
    Administrator chris mason's Avatar
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    Two things. One, perform some form of a row. Two, you can also perform negative only chins where you stand on a chair etc. to get into the contracted position on the chins, and then lower yourself slowly for a count of ~8 sec. until you can no longer control the descent. I don't recommend the negative chins if you add the row.

  5. #4
    Wannabebig Member
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    Chris,

    I usually perform cable rows with the stirrup type handle...will this be ok?

    Thanks...

  6. #5
    King Nothing ericg's Avatar
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    Originally posted by chris mason
    Two things. One, perform some form of a row. Two, you can also perform negative only chins where you stand on a chair etc. to get into the contracted position on the chins, and then lower yourself slowly for a count of ~8 sec. until you can no longer control the descent. I don't recommend the negative chins if you add the row.
    Why is that Chris?
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  7. #6
    Administrator chris mason's Avatar
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    Sounds good. Remember, we all have realtively weaker bodyparts. Your back may just be yours. Keep training it hard, and give it time. You may want to drop the chins for a period of time, just train the heck out of the rows.

  8. #7
    Canadian Kid fevan's Avatar
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    I was wondering what your back day looks like?
    Deal with it.

  9. #8
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    Heavy T-Bar Rows. 'nuff said.

    Also, a good stretch that I also find seems to make the lats 'come out' more is to grasp an upright pole or edge of a bench or something in an overhand grip about waist level and then pull back on it, as if you're trying to pull it towards you. Tilt your pelvis to the side and back as well and s-t-r-e-t-c-h that lat muscle out.

    For what it's worth.

    Callahan

  10. #9
    Wannabebig Member
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    Thanks chaps...

  11. #10
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    dude u probably dont have a weak back, you just have no idea how to train them. mainly pulldowns aint gonna cut it.

    3 sets of deads 6-8 reps
    3 sets of 1 arm db rows 8-10
    3 sets of bentover rows 10-12
    3 sets of pulldowns 5-7 reps

    stick with this routine for awhile and apply the right intensity. youll see results

  12. #11
    Senior Member Accipiter's Avatar
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    here's what I did......and remember, you gain chins very slowly at first, but once you can get 8 or so in to a set you're doin good.

    Chins: 8 10 (weighted now, you can do weight assist so you can get more reps in)
    Deadlifts: 6 8 10
    DB Rows: 6 8 (these are KEY...I started doing rows and my lats just exploded, flat out. I used to do bb, now I do DB rows, just cause I can hit the lat more directly personally).

  13. #12
    Future Mr Olympia
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    3 sets barbell rows (regular or yates)
    Chin ups (if you can) or pull ups 3
    shrugs 3
    your rep range is for u to make up what u think is best I prefer 10
    The best inspiration is not to outdo others, but to outdo ourselves - Anonymous

  14. #13
    Lord Kel Masters Sayiajin Prince's Avatar
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    im starting to hate BB rows and all the varients around it, if only my DBs could go higher than 100
    i can do 110 with dbs but 180 with bb, thats f'ed up.
    i want my db rows back
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  15. #14
    hmm, I like to be big!!!
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    12 sets might be excessive, i think 9 back sets would be safer
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  16. #15
    Senior Member Accipiter's Avatar
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    yah, I stick to 7 or 8 myself.....12 would be a tad much.

  17. #16
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    Just to clear a few things up....

    Back an Biceps Day:-

    2 Sets Straight arm pulldowns
    2 Sets Pulldown
    2 Sets Conventional Deadlifts
    2 Sets Cable rows stirrup grip
    2 Sets of EZ curls
    2 Sets Hammer curls

    Thses are all work sets obviously there are a few warm ups in between.

    Thanks again all....

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