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pumpingiron · 05-17-2005, 01:12 PM

Hey guys...
I was wondering about something. My chest & lats have always been a week point

Now, when I train back my workout looks like this:
3 warmup sets in the first exercise
3 sets of StraightArmPulldown
3 sets of Cable Underhand Pulldown
3 sets of Barbell Bent Over Rows (underhand)
3 sets of Seated Rows
& 3 sets of Deadlifts

These back exercises are beginning to give some good results! But here's my question: What exercises are for lats, middleback, upper? I know deads are for the lower back but many also say it's good for the whole back?

GoingBiG · 05-17-2005, 01:30 PM

Deadlift is a winner when you want a thick back.. Rows, chins will both hit your lats, but IMO wide grip chins isn't giving you the same thickness as rows... Hope it came out the right way.

Are you taking the exercises in the same way that you wrote them, starting with Straight Arm Pulldown ending with deadlifts.

Johnny Bravo · 05-17-2005, 01:31 PM

Quote:

Originally Posted by pumpingiron

Hey guys...
I was wondering about something. My chest & lats have always been a week point

Now, when I train back my workout looks like this:
3 warmup sets in the first exercise
3 sets of StraightArmPulldown
3 sets of Cable Underhand Pulldown
3 sets of Barbell Bent Over Rows (underhand)
3 sets of Seated Rows
& 3 sets of Deadlifts

These back exercises are beginning to give some good results! But here's my question: What exercises are for lats, middleback, upper? I know deads are for the lower back but many also say it's good for the whole back?

Do you do those exercises in that order?

GoingBiG · 05-17-2005, 01:46 PM

Quote:

Originally Posted by Johnny Bravo

Do you do those exercises in that order?

Wouldn it be fun if you wrote the same thing as me :17:

Johnny Bravo · 05-17-2005, 01:47 PM

Quote:

Originally Posted by GoingBiG

Wouldn't be fun if you wrote the same thing as me

Wouldn't it be fun if you.... :emot-fuck

pumpingiron · 05-17-2005, 01:49 PM

Yep... that's the way I do it. I'm guessing you guys recommend deads as the first exercise? Why?
Well, I tried that and my back get's worn out from that & then I don't have the energie to give my best at the other exercises. My back is also slightly bent inwards (if u know what I mean -> duck ass :) ) That's why I'm having trouble with heavy deads and squats!

Ironslave · 05-17-2005, 01:51 PM

I think im seeing the same as JB, IMO i wouldnt use deadlifts as your last exercise, it is asking for injury to do those when already fatigued. From there it can vary, sometimes i do bent over rows real heavy with low reps, other times i super set them with cable rows, its pretty subjective.

Im a big fan of very high volume for back, i find it takes a lot to make my back grow. Lots of bent over & yates rows, t bar rows, all kinds of chins and pulldowns, etc.

For chest, i find things like static holds and fascia stretching with dumbells have worked wonders.

GoingBiG · 05-17-2005, 01:51 PM

Quote:

My back is also slightly bent inwards (if u know what I mean -> duck ass

I don't.. Try write it in danish...
Yes it is for that reason that i think you should do dead first.. I don't see any reason to have StraightArmPulldown in the program...

pumpingiron · 05-17-2005, 01:55 PM

in danish: jeg har en ande-røv, min ryg er ikke særlig lige -> svej-rygget! :)

I'm doing that first exercise for a little extra for the lats! Why would you drop those if you had weak lats? Educate me! :)

GoingBiG · 05-17-2005, 02:00 PM

Quote:

Originally Posted by pumpingiron

in danish: jeg har en ande-røv, min ryg er ikke særlig lige -> svej-rygget! :)

I'm doing that first exercise for a little extra for the lats! Why would you drop those if you had weak lats? Educate me! :)

I'm just not a big fan of that exercise... I have the best experience doing some kind of wide grip chin ups/pulldowns and narrow grip for my lats, and they have become the best part of my body by doing that...

I have a little to, but I don't think it means anything.. I can do heavy squat with no problem at all. Have you checked your technic..

pumpingiron · 05-17-2005, 02:07 PM

I think my technic is flawless. I think some of the the more experienced guys at my gym would have stopped if otherweise. I'm beginning to enter their circle of trust :)
I'm doing squats at the rack 'cause my back hurts too bad if I'm doing heavy free weighted squats. I always need 3-4 minutes recovery in between sets (only legs). I'm just adjusting to deads (been doing them for 3-4 weeks now) with light weigts.

edit: I like my first exercise. Been trying them for 2 weeks now & can really feel it in the lats. More than widegrip pulldowns (which was my primary lat exercise before)

Johnny Bravo · 05-17-2005, 02:18 PM

If I where you I would do it like I've listed below. Do the exercises where you can lift the most first, so you'll have all the strength that you need.
I always have the three first exercises, in that order, and the 4th. exercise might be whatever I feel like that day. :)

Btw, just because you can feel an exercise doesn't mean it's great :) It's not an exercise you throw that much weight around.

Deadlift
Bent over rows
Pull ups
cable rows
shrugs

pumpingiron · 05-17-2005, 02:42 PM

I'm doing the neck (shrugs) after my shoulder workout. But ok, I will try doing deads first thing in the next back workout. I'm now short of one exercise so I will bump up the sets from 3 to 4 per exercise.