Back Workout

Mike8436 · 03-21-2007, 06:40 PM

Ive have been training for about 5 years and I am thinking about competing in a small show comming Up in Aug. I have been having trouble with the overall development of my back. Does anyone have any good size workouts they could share??

**Freak** · 03-21-2007, 08:28 PM

Pull-ups really helped me. Wide grip targets lats while narrow grip hits the middle back.

Also do the basics:

Deads, rows, bent over rows, and pull downs.

**lil_big_junior** · 03-21-2007, 08:36 PM

i agree with freak, those are the best exercises. ive always thought chins to be the best mass maker for my back.

ACEPLUMBING · 03-22-2007, 08:56 AM

Quote:

Originally Posted by thefreak350

Pull-ups really helped me. Wide grip targets lats while narrow grip hits the middle back.

Also do the basics:

Deads, rows, bent over rows, and pull downs.

do the basics heavy and it will happen

**bbdude** · 03-22-2007, 04:10 PM

agree with freak again... he knows a lot, agreed with him many times before and do it again... stick to basics and do them heavy... and do shrugs...

Mike8436 · 03-22-2007, 06:28 PM

Thanks guys for the info~~!!

Mygeeto · 03-23-2007, 03:18 AM

back is one of my specialties

4x8-10 pull ups/chins
lat pulldowns: 3x15
deadlifts: 5x7 + 2x2
barbell rows: 3x8
cable rows with narrow grip handles: 2x10

billy d · 03-23-2007, 07:15 AM

when i had back size issues years ago, an older guy in the gym had told me to do as many sets/reps of pull-ups to get to a total of 50 reps. the goal is to get to 5 sets of 10.

i took that advice, through heavy dumbell rows in after and took my then current back workout and totally flipped it around.

thats what worked for me.

gym_addict · 03-23-2007, 07:08 PM

Thats an old Arnold training strategy. Going for 50 reps on the wide grip chins. It stretches the scapulae and makes it wider for a more overall wider upper body

billy d · 03-24-2007, 11:04 AM

Quote:

Originally Posted by gym_addict

Thats an old Arnold training strategy. Going for 50 reps on the wide grip chins. It stretches the scapulae and makes it wider for a more overall wider upper body

well it worked

gym_addict · 03-24-2007, 04:10 PM

yeh i didnt say it wudnt. its a very good exercise

**heydespo5269** · 03-25-2007, 11:36 AM

but don't you get all burned out from your pull ups and then it effects the rest of your workout. i know the pullups are good for you, but i always feel like they drain me so much that the rest of my workout is sacrificed