Back-Attack Q & A

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mrhtbd

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OK here goes, I separate the back into:
1) a pull-down (Exercise started above the shoulder and pulled toward the body), and
2) a row (Exercise started below the shoulder at arms length and pulled toward the body).

Now, looking at my back pictures it occured to me my lat spread is lacking in substance, so it's time to beef up with both above and below the shoulder back exercises.

That's back exercises, and I'm looking for your favorites, one of each would be great. One pull-down movement, and one row.
I'll start: my favorite row, by far is the T-bar row done with a bar in a corner, and behind-neck WG pull-down, for the stretch.

I'm looking to add different exercises to my SuperSet program to develop a more full mid back and lat sweep and thickness. My traps are OK. Pics section
 
Dead lifts and rack pulls would help a lot. Will give you more thickness. I'd also suggest you do something for your GH levels either a little peptide or a couple of iu of GH 3-5 days a week. AS we get older and older it makes more and more of a difference. Start out with GHRP-2 100-200 ug before bed. I've tested 1/2 dozen sources and one thing that always comes up as the right thing and pretty damn clean is GHRP-2... and it works wonders for me as far as helping me to keep lean, keeping my skin looking young and helping a lot in recovery from training and from minor injuries. It's cheap too. Less than 20 bucks for 25-30 day supply the way I use it. Sometimes you can buy it in bulk for a little more than 1/2 that. So for less than the cost of a pack of chewing gum per day you get all that.
 
Deadlifts brother big backs come from dead lifts and lose the behind neck pull down stuff its an unnnatural movement and can lead to shoulder issues
 
Oh and listen to gman he knows his stuff about peptides...mrhtbd your at the age in life to see a hrt/trt doc and I bet your insurance will cover most of it but make sure you see a guy that does hgh stuff too...we are all getting too old to be messing with back alley sources when legit gear is just a phone call away nowadays
 
Glycomann said:
Dead lifts and rack pulls would help a lot. Will give you more thickness. I'd also suggest you do something for your GH levels either a little peptide or a couple of iu of GH 3-5 days a week. AS we get older and older it makes more and more of a difference. Start out with GHRP-2 100-200 ug before bed. I've tested 1/2 dozen sources and one thing that always comes up as the right thing and pretty damn clean is GHRP-2... and it works wonders for me as far as helping me to keep lean, keeping my skin looking young and helping a lot in recovery from training and from minor injuries. It's cheap too. Less than 20 bucks for 25-30 day supply the way I use it. Sometimes you can buy it in bulk for a little more than 1/2 that. So for less than the cost of a pack of chewing gum per day you get all that.
Click to expand...
If it only came in a chewing gum... hmmm.
 
mrhtbd said:
I'm looking to add different exercises to my SuperSet program to develop a more full mid back and lat sweep and thickness.
Click to expand...

No offense, but using your system ss 10x10 with 90lb bb rows and 80lb t-bars ain't gonna do much building thickness or sweep. You seem to be so tied up in the "numbers" of meeting a goal of doing so many supersets by an exact date, that you are missing the true point of what builds muscle. You want back, here ya go:

wg pulldowns to front - 20, 15, 12*, 10*
bb rows - 15, 12, 10*, 8*
t-bar rows - 12, 10*, 8*
cg underhand pulldowns - 12*, 10*
deadlift - 10, 8, 8*, 6*

* = worksets, all other sets are warmup/feel-sets

workset means you use the heaviest weight you possibly can, in good form, for said amount of reps, where that last rep is failure or within 1 rep of it - in short, ball-busting set! The weights you can move in the above workout should be SOOO much more than you can use on a 10x10 of the same exercise that it shouldn't even be comparable. :D
 
Very interesting reading fellas. Greatly appreciated.
Have been adding straight-leg deadlifts but not regular ones. Been hiding behind a back injury from 1990 when I got hit by a car while riding a bicycle.
Maybe it's time to "get back on that bike," so to speak.
Hank, good points as usual.
I think the wole volume thing was in response to a strong need for something physical to take my mind off all the crap going on in my life right now.
Still ripping in pain every day, but I realize that if it hasn't gotten any better by now then it most likely won't.

The supersets are great for conditioning, but tonight I felt a bit flat. Didn't eat much today so that was lagging but have increased volume the past week and it's getting to me.
Weights used are staying about the same to keep up with the volume demand, but to be honest, they aren't even heavy.
I think in the back of my mind I'm afraid to go heavy again.

Yeah, Hank, bent rows with 90lbs is pathetic! Agreed.
Hell, I remember in 2000 I pulled 255 for 3 sets of 6 without cheating, and did incline db presses with 90 for 4x5. Those were the days.
 
HRT, 1cc/200mg cyp twice a month, that's it.
Been doing that since the first week of November 2012.
 
mrhtbd said:
HRT, 1cc/200mg cyp twice a month, that's it.
Been doing that since the first week of November 2012.
Click to expand...

I agree with rack pulls/full deads to add to the list. Like Ozzy said no behind the neck.

If your doctor lets you do your own shots, dose 100mg every week. Every two weeks is way too long. I've been on the roller coaster BS! Several years ago I shot 200mg and my Test came in at a touch over 200 12 days later. If he won't let you do your own, get a new doctor.
 
Stiff legged deads are more for hams than back. In fact if you are getting your back involved too much you are 1) doing them wrong, and 2) may wind up hurting yourself.
Dead lifts produce back thickness for sure. Nothing works better. Do the deads then do pull-ups or pull downs, seated rows or cable rows, and my favorite and often done wrong by many, bent over rows.
 
Actually Buffbiker, I do stiff-legged deadifts because my hamstrings are too loose. While standing my knees would lock back and the back of my knee's would hurt from being much stronger in the quads. Lacking in balance.
I use the straight legs to tighten up my hams and emphasize them by flexing to return to the upright position.
I feel more support for my knees with my hams and quads both equally tight.
Although I can still almost palm the floor.
 
I don't do anything behind the head. Deads are good for the back...but also good for your traps too. Mix in some pull ups too and HEAVY rows....eat enough and you'll grow.
 
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