Back Workouts

KingB · 12-11-2006, 12:00 AM

Once again, I am looking for good back workouts to get rid of the shoulderbladish look. My upper body is fine its just my shoulder blades stick way out and theres really not much meat on them. How should I fix this?

Mygeeto · 12-11-2006, 07:35 AM

Machine rows: 4x20 (warm up)
Upright rows: 4x12
Shrugs:3x15
Regular cable rows: 3x15
Lat pulldowns: 4x10

i do something like this..i always mix it up..i cant deadlift very well (not at all actually) so im all about rows. you could try this.

**roccodart440** · 12-11-2006, 10:19 AM

BEnt over BB rows no less than 8 reps. Deadlifts.

YOur upper back is weak and underdeveloped and you shoulderblades wing due to this.

KingB · 12-12-2006, 11:21 PM

Ok, thats what I was leaning towards was rows. I dont like deadlifts. And I need to clarify something. Is it safe to workout your arms giving them a 24hour recovering period?

tjbentham · 12-13-2006, 12:10 AM

Quote:

Originally Posted by KingB

Ok, thats what I was leaning towards was rows. I dont like deadlifts. And I need to clarify something. Is it safe to workout your arms giving them a 24hour recovering period?

do u wana be ur best or not?? u wont if ur gonna pussy out on deadlifts. yes deads are fucking hard, but thats the whole point, heres a better back plan:

1) deadlifts 3/4 warm up sets pyramiding towards ur first set... 3 worksets i like lower reps here but thats a preference dont overtrain ur lower back its the slowest recovering muscle in the body so train it just once a week

2) bent over(i like underarm grip fairly upright stance)/t bar/ 1 arm rows pick 1 or 2 of these each workout if ur less experienced or have good back thickness just do one. u can do one of these then go on to 3) and come back or do one after other if u wish i like my reps in the 6-8 range here

3)weighted pull ups 3/4 sets aiming for 6-10 reps per set so ur first set is heaviest...if u cant pull with extra weight just do bodyweight, if u cant do bodyweight do lat pulldowns....try and pull with ur elbows not ur hands, this will help minimise the work ur arms do.

occasionally switch good mornings or hypers with deads and switch up the order of exercises and reps ranges up, dont get into a rut

tjbentham · 12-13-2006, 12:16 AM

is it safe to train arms after just 24h....

ur training for size presumably, the best way to do that is to focus on the big muscle groups with the big exercises, if ur bench deadlift and squat are going up, then ur arms are growing....train hard on ur back and chest and ull see ur arms get a fair degree of work anyway

TWRIGHT · 12-13-2006, 12:13 PM

Quote:

Originally Posted by tjbentham

do u wana be ur best or not?? u wont if ur gonna pussy out on deadlifts. yes deads are fucking hard, but thats the whole point, heres a better back plan:

1) deadlifts 3/4 warm up sets pyramiding towards ur first set... 3 worksets i like lower reps here but thats a preference dont overtrain ur lower back its the slowest recovering muscle in the body so train it just once a week

2) bent over(i like underarm grip fairly upright stance)/t bar/ 1 arm rows pick 1 or 2 of these each workout if ur less experienced or have good back thickness just do one. u can do one of these then go on to 3) and come back or do one after other if u wish i like my reps in the 6-8 range here

3)weighted pull ups 3/4 sets aiming for 6-10 reps per set so ur first set is heaviest...if u cant pull with extra weight just do bodyweight, if u cant do bodyweight do lat pulldowns....try and pull with ur elbows not ur hands, this will help minimise the work ur arms do.

occasionally switch good mornings or hypers with deads and switch up the order of exercises and reps ranges up, dont get into a rut

This is great advise! When your doing your deadlifts pull to your naval that will help avoid back injury. Becareful not to hurt your lower back.

**roccodart440** · 12-14-2006, 09:29 AM

Quote:

Originally Posted by KingB

I dont like deadlifts.

Not likeing them isn't an excuse for not doing them. These are the number one body building excersize you can do.

KingB · 12-14-2006, 10:59 AM

Well I dont plan to be a body builder anyway, little own become ripped. To me its not a big deal. I just want to get rid of the look. Im not into the really muscular look, just toning.

tjbentham · 12-14-2006, 11:02 AM

but why not do it in the quickest, most efficient way - i dont understand ur last post

**roccodart440** · 12-14-2006, 11:42 AM

Quote:

Originally Posted by tjbentham

but why not do it in the quickest, most efficient way - i dont understand ur last post

Exactly. when I personal train people, no matter what the goal, deadlifts are the 1st thing I show them.

ALso it will solve your shoulder bladish look.

WayOfLife · 12-15-2006, 02:14 AM

It's an amazing experience when you walk into the gym and find yourself ponding out your most hated lifts....eventually you'll not only become good at them....you'll look forward to performing them the next go around. i promise. It's just one small step towards becoming complete and achieving.

hebijake · 12-23-2006, 03:07 AM

Quote:

Originally Posted by KingB

Well I dont plan to be a body builder anyway, little own become ripped. To me its not a big deal. I just want to get rid of the look. Im not into the really muscular look, just toning.

even if NOTHING else... The reason people have bad back's or back problems when they get older is because they never train their back's! Do Bent over rows and another rowing exercise of your choice for the upper back. Then DO Deads' for your lower back strength!!!! Then if you want, throw in some Lat and Trap exercises for a nice "Toned" finish.