Not only does a well-developed back look impressive from all angles, taking a balanced approach to back development can ward off injuries and promote good posture. Read on to find out how to build a big, beautiful back!
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Yay, Built for El Presidante!
Seriously, I've been on BGB for a coupla weeks now, the numbers are going up, and the shirts are getting tighter. Sweet.
Poo is also LBM - The Built
Baby Got Back and Brain and Brawn. No Balls but **** that ain't a bad thing when you got everything else!!! Lol!!!!
Your the greatest Coach!!!
"If you tell the truth, you don't have to remember anything."
"The price of success is hard work, dedication to the job at hand and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."
The BGB routine is easily the most effective one I have used. I modified it to the 5x5 format and it works like a charm. Not only am I getting a lot better weights from back lifts but my BB Bench is starting to move nicely ws well.
Great job Built.
built, how often would you suggest the exercises be rotated? i'm planning things and am wondering because my gym has limited equipment..
out of the back exercises i can only do bent BB rows, seated cable rows, DB rows, lat pulldowns and pullovers
I'd personally rotate as necessary - meaning when you plateau on a particular lift.Originally Posted by dissipate
No chinups? Jumping chinups? Assisted chinups?Originally Posted by dissipate
we haven't got the assisted chinups machine thing here. jumping chinups??
Jumping chinups are probably better than assisted anyway. Stand on a box/chair so that you can comfortably grip the bar with a flat foot. Then jump/pull at the same time. Sounds like an easy cheat, but you'll be surprised at how much back/arm work you actually get.
They're also quite the killer for endurance. My lats were sore for a few days after doing 'em.Originally Posted by Anthony
Anthony - I've been very fluid with rotating exercise order, rep range, tempo, and accessory lift selection - keeps it fresh, and avoids the plateau thing. I should be more organized about it, but even rotating it casually like this I've seen excellent progress.
And the jumping chins idea sounds like a winner! I'm gonna try that!
It's definitely not a bad thing to rotate, but it's not always necessary. Most people can make gains week after week using the same exercise/rep range without hitting a wall. But the stronger/more experienced you get, the more rotation plays a big role in keeping things going forward.Originally Posted by Built
Okay, I'm doing these tonight.
Pray for me, folks ...
"It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"
"Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."
"Bah. You know I hate poor people."
oh my goodness has it really been this long since I was last on here??
I can say my testimony is this...
with the 5x5 and 3x8 and 3x8...
four day split, I am not only getting stronger...and love checking out the shoulders...and their, slight ripples....
I am amazing myself...
(wow amazed self)
Oriental - In astrology, it refers to the eastern half of the cusp of the ascendant. The planets situated immediately before the rising Sun. Such planets possess exceptional strength.
NDN-my mother told me that vegetarians are poor hunters...We hunted buffalo, Dene Nation.
OrientalNDN is indeed looking amazing - and she's outlifting me by more and more all the time. Ahhhh... youth...
Glad you're digging it, babe.
OMG it's fierce! /
Now, as I've seen it mentioned and I've wondered about this also- where can some minor chest work come into BGB during the second leg of the week? Would you put it on the Ham Dominant day? If so, what would you recommend? My one limit is dips- can't do 'em.
Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
www.dictionary.com (for all your spell-checking needs)
My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
My journal- http://www.wannabebigforums.com/showthread.php?t=77712
Viking Warlord- "You can't motorboat a personality".
Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."
I think ham dominant day would be the best place for it - still doesn't combine it with shoulder work, and since chest also works tris, it's not a large change from the general format.
Where to even start with the questions...*dives head first*
I'd love to try this routine, but my concern is it still possible with DB's, a bench, and a BB?
A few concerns of mine are:
-Rack pulls. Is it alright to leave that out and simply do T-Bar row (5x5), Bent over BB row (3x8), and hammer row (3x8-10)?
-How would you suggest I split up my Hamstrings and Calves (dominant and accessory) with only BB and DB's for equipment?
-When do you take days off? Do you think it best to take a day off after each workout day?
-You have several exercises to choose from within the different groups, such as Vertical plane shoulders and Vertical plane back. Do you think it best to rotate these exercises listed, or is it ok to pick a few to stick with like the example you provided? I know my choices will be less due to my access to less equipment.
1. Sure. Or do off the floor deads.
2. Hams: do RDLs, GMs, fake some sort of a GHR arrangement, get a swiss ball to do leg curls (good for higher rep ham work, google swiss ball leg curls for example). You can do calves with the barbell and a step, do 'em one leg at a time.
3. day 1, day 2, off, day 3, day 4, off off works well. Or EOD.
4. Try it either way. I tend to leave the heavy compound alone and rotate the accessory work.
Oh, and get a chinup bar. If you don't have a powercage and can't fake one, do front squats, walking lunges and bulgarian split squats.
3. day 1, day 2, off, day 3, day 4, off off works well. Or EOD.
I think I have been sold on BGG. Last week on current coutine, then a week off. I have been training for about two streight months heavy and to failure. My only question is go I do cardio on the off days?
ex: Wed and Sat if I start on Monday with day 1? I am trying to gain at least 10 to 15 lbs but continue to run for health resaons. I am currently running two days a week of HIIT for only about 10 to 12 min. Any help would be great.