Back training

l0sts0ul · 03-27-2007, 09:18 PM

Hey everyone.

I am not sure if this is the proper procedure for my question but here goes, and please correct me if I'm wrong.

Im having some problems with hitting my lats.

this is my workout for back as I work 1 group / day right now, till I start twice a day then I Will split a little differently.

wide grip pull down 3sets 8-10 reps to break down
rev grip pull down 3 sets 8-10 reps to breakdown
bent over rows 4 sets 8-10 reps to break down
single arm rows (dumbell) 3 sets 8-10 reps to break down
dead lifts 4 sets 10-12 reps to break down
high pulls 3 sets 8-10 reps to break down
bar shrugs 3 sets 8-10 reps
dumbbell shrubs 3 sets 10-12 reps

now this is my complete back workout, but I do shrugs, and pull ups twice a week, I mix them into my chest workout again 3 days from now.

any ideas? I guess I am not feeling the same kinda tired/fullness from my workout as I do from say chest/biceps/triceps...

and suggestions? or should I just keep it up for a few more weeks and see what happens.

thanks

03-28-2007, 02:13 AM

the lats are tough to feel like chest. chest is a huge muscle group. make sure you are squeezing on your pulldowns...that helps me feel it more. another exercise that targets the lower lats is the straight arm lat pulldown. i usually do this as my last lat move, as it really hits them and makes them fatigue.

gym_addict · 03-28-2007, 07:31 AM

That is a pretty hefty work out. Try maybe leaving it a week until you return to train it again. When u say break down do u mean to failer? If so, maybe try not to go to failer on every set.

ACEPLUMBING · 03-28-2007, 09:23 AM

[quote=l0sts0ul;353896]Hey everyone.

I am not sure if this is the proper procedure for my question but here goes, and please correct me if I'm wrong.

yo dude that is one big back workout...do it as heavy as u can but only once per week

if u do that twice a week u will stop getting bigger

**bbdude** · 03-28-2007, 10:01 AM

lats can be taken twice a week, but i wouldnt recommend to take the rest of the back more than once...

**roccodart440** · 03-28-2007, 10:35 AM

Deadlifts should be the 1st excersize you do on your back day if you are going to include them.

montito · 03-28-2007, 04:48 PM

mind to muscle connection is important with lats. make sure you feel them being worked. also that is one big back day my only suggestion would be to add a 4th set to some of those and not do quite so much. I used to something a little similar to your split but now I mix it up more with less excercises in one day but more sets per exercise and it helped a lot.

l0sts0ul · 03-28-2007, 09:39 PM

Thank you everyone for all your advice,

I will switch to deadlifts first... but what would you suggest for a strong heavy workout? I try to keep my workouts to 2hrs or less unless its legs...

thanks a lot again everyone

**lil_big_junior** · 03-29-2007, 02:21 AM

train lats twice a week. its one of the hardest muscles to develope...just allow a good few days between back days before u train them again.

**bbdude** · 03-29-2007, 08:46 AM

Quote:

Originally Posted by l0sts0ul

Thank you everyone for all your advice,

I will switch to deadlifts first... but what would you suggest for a strong heavy workout? I try to keep my workouts to 2hrs or less unless its legs...

thanks a lot again everyone

u train ur legs more than 2hrs?? long rest times??

l0sts0ul · 03-29-2007, 10:38 AM

no, it just takes that long, and I have to be careful about how I do them.

**bbdude** · 03-29-2007, 11:31 AM

i think u might get overtrained then...