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Thread: Blast your BACK

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  1. #1
    Wannabebig Member flexn's Avatar
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    Blast your BACK

    Can someone post their "back" routine?

    i need something that'll just shock the shiznit out of my back...

    thnx

    -flexn
    Last edited by flexn; 04-26-2003 at 02:39 AM.
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  2. #2
    Senior Member GhettoSmurf's Avatar
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    IMO i'd try to maybe incorporate the following into your back routine:

    Wide-grip pullups(or downs)
    bent over BB rows
    T-bar rows
    Close-Grip pullups(or downs)
    Deadlift
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  3. #3
    Banned Berserker's Avatar
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    I don't know if it will shock your back but chins and bent over rows are pretty much back building staples.
    I 've done bicpes before back, thinking it would put more empisis on the back. Don't know if it really makes a difference.
    Change your order, more intensity, add 10 lbs.

  4. #4
    MACHINE
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    "Shocking" a muscle group is overrated.

    Stick with the basics, use heavy weight, good form, and intensity and you CANNOT beat these three exercises (in any form):

    Pull-ups
    Rows
    Deadlift

    That's it. These have been the three core exercises I have built my back around for years.
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  5. #5
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    Gino's right.

    I do

    Deadlift 3x6(Heavy)
    Bent-Over Rows 8x3
    Pullups(Widegrip) Failurex3
    Seated Row 6x2

  6. #6
    The Tuna Tempter
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    Yeh I agree....mine's very close to yours Brian:

    Deads 3 x 4-6
    Pullups (overhand WG): 2 x 4-6
    Bent Over Rows, DB Rows or Seated Row 2 x 4-6
    Shrugs 1x 4-6


    Guys...I don't understand how one can do Bent Over BB Rows....I'm having trouble getting the hang of them.
    How is it possible to concentrate on contracting the lats and upper back when there is so much force being placed on the lower back at the same time?
    Also, how do you manage to breathe properly, I have trouble with that when doing BB Rows.

    -Tank
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  7. #7
    Senior Member GhettoSmurf's Avatar
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    Originally posted by Tank23



    Guys...I don't understand how one can do Bent Over BB Rows....I'm having trouble getting the hang of them.
    How is it possible to concentrate on contracting the lats and upper back when there is so much force being placed on the lower back at the same time?
    Also, how do you manage to breathe properly, I have trouble with that when doing BB Rows.

    -Tank
    my problem with the bent-over rows is that i have such a crappy posture its hard to get my form right
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  8. #8
    Equal Opportunity Offender Budiak's Avatar
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    I do back on leg day. No comments please.

    Normally it consists of: SLDL, BB rows, One arm db rows, pulldowns or pullups, and tbar rows.


    All of these back routines are looking pretty similar....

  9. #9
    Rory Parker Behemoth's Avatar
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    Yeah mines pretty similar also...

    3 sets of heavy bent over BB rows
    3 sets up weighted pullups or pulldowns, or maybe a mix of both
    3 heavy deadlifts
    3 shrugs
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  10. #10
    the stone cold stunner Ironman8's Avatar
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    This are also some good back excercises.
    You kill me in a dream, you better wake up and apologize....

  11. #11
    the game
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    i do, one arm dumbell rows
    deadlifts
    lat pull downs
    pullups.
    lift hard, lift heavy, no excuses.

  12. #12
    Senior Member Gavan's Avatar
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    you could also do Straigth arms Pullover and/or Bent Arms Pullover.

    I like Bent Arms Pullover I think it's realy a good lat's builder.
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  13. #13
    FAT
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    Originally posted by GhettoSmurf
    IMO i'd try to maybe incorporate the following into your back routine:

    Wide-grip pullups(or downs)
    bent over BB rows
    T-bar rows
    Close-Grip pullups(or downs)
    Deadlift
    ^
    |


    i used to do seated rows, but it felt like i was working my forearms more than anything
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  14. #14
    back at it Beast's Avatar
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    Corner rows. omg they 0wn.

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  15. #15
    Wannabebig New Member
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    One Crazy Back Routine

    Row Machine: 3 sets of 12- ONE ARM AT A TIME, go heavy and slow.

    Super Set W/

    Lat Pulldown: 3 sets of 12- go heavy and slow, pause the last rep of each set.


    You'll Be Burnt.

  16. #16
    Banned
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    It's pretty much impossible to go heavy and slow. If you are doing long reps, you are going to need to drop the weight a little.

  17. #17
    Steak and Eggs pusher's Avatar
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    bump vido
    no go on heavy and slow, unless by heavy you mean light.

    BB rows, DB rows, chins, t-bar(corner) rows = ace
    Last edited by pusher; 04-27-2003 at 11:00 PM.
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  18. #18
    Banned Berserker's Avatar
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    Saturday I spent the day cutting brush and trimming trees. I couldn't beleive how sore my back was when I got out of bed sunday morning.

  19. #19
    Fatass STM's Avatar
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    Palms facing me chins (weighted)
    Tbar rows OR bent rows
    Shrugs
    (partial deadlifts if you dont do full range on leg day)

    Thats usually what I do at home.

  20. #20
    is numero uno Saint Patrick's Avatar
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    you also may want to look through some member's journals too.
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  21. #21
    Equal Opportunity Offender Budiak's Avatar
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    palms facing me chins
    For future reference, that is called a 'supinated' grip.

    Palms away, or curling over the bar, is 'pronated'.

  22. #22
    Fatass STM's Avatar
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    Thanks Budiak! My back workouts should be much better now, knowing the proper name for them..sheesh.



  23. #23
    Wannabebig Member
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    Originally posted by Tank23
    Guys...I don't understand how one can do Bent Over BB Rows....I'm having trouble getting the hang of them.
    How is it possible to concentrate on contracting the lats and upper back when there is so much force being placed on the lower back at the same time?
    Its really important to get the technique right here it I cant stress that enough. You need to keep a natuaral lordosis and thoracic extension to do this pull in your naval area (this will tighten up your TA and help lock your back straight and keep your shoulder blades retracted and dont lean forward too much. If need be use the edge of a incline bench under your chest for support till u can get this right.

    Also dont go too heavy so much so that the weight causes u to lose form, thats a common mistake I see at our place.

    Lastly take off the training belt learn how to use your TA which will help support you lower back and maintain posture.

    My current back routine:

    Bentover rows
    Single arm rows
    face pulls
    Last edited by Defkon1; 05-03-2003 at 09:22 AM.

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