A
AllSwoledUp
Guest
looking for a new back workout. wanted to try to add some more thickness and maybe not as much width? if that makes any sense. any input is appreciated
J
-JP-
Guest
There is a ton you can do for back but I have to agree with JR on the pullups... I grabbed this method from Arnold and it really changed my entire back
Do 50 reps in as many sets as it takes. So if you can only do one pullup then you have to do 50 sets etc... Or if your a freak and can do 50reps in one set
Others that have really given thickness to my back are:
Bent-Over Barbell Rows (Upper Back)
T-Bar Rows (Middle and outer back)
Deadlifts
Good Mornings (really works the lower back)
Do 50 reps in as many sets as it takes. So if you can only do one pullup then you have to do 50 sets etc... Or if your a freak and can do 50reps in one set
Others that have really given thickness to my back are:
Bent-Over Barbell Rows (Upper Back)
T-Bar Rows (Middle and outer back)
Deadlifts
Good Mornings (really works the lower back)
A
AllSwoledUp
Guest
appreciate the info, im going to do back tmm so Ill try to incorporate 50reps method and see how it feels. thanks alot
B
blondecrazygaij
Guest
I used to be huuuuge into deads (thickness) and wide-arm pull ups (thickness), and I really still am.
But I've added UNSUPPORTED t-bar rows, and it has helped huuuuugely.
Some people shimmy over to the LYING t-bar station --the one with the foot thangs, and the supported, badded tummy pad, ya know? And your arms hang down from this mostly lying, face-down position, right?
That sucks. Ya gots ta BUILD YER OWN. This does not take long:
1.Take an empty, unloaded standard Olympic barbell and find a quiet corner in the gym, one that's near a lot of plates.
2. Place one end of the bar there in the corner pocket of the gym room, and just forget about that end of the bar --you ain't going to need it.
3. Put some 35's on the other end of the bar. The bar is tipped up on the bar end that points towards the gym center, right? You can use 45's, but they're quite wide and might impede a full range of motion.
4. Go find the double-handed cable attachment thingy, the one people use to do fisted-rows in the lame cable-station, and bring it back to your new home.
5. Swing that thingy under the neck of the now loaded bar, so that you have a handle on one and the other side of the loaded bar.
6. Step over your set up so you gots one leg on one side of the bar, and the other leg on the other side. Gripping the handles, it's like you wanna smash your balls by yanking up on the loaded bar between your legs, right? 'Cept don't do that last part...
7. Hunch over real good --don't be shy about going down in weight. You wanna feel it in your BACK, right?
8. Get a really full range of motion, and squeeze hard at the top of the movement.
I REALLY THINK THESE ARE 300% BETTER THAN USING THAT GAY T-BAR STATION
But I've added UNSUPPORTED t-bar rows, and it has helped huuuuugely.
Some people shimmy over to the LYING t-bar station --the one with the foot thangs, and the supported, badded tummy pad, ya know? And your arms hang down from this mostly lying, face-down position, right?
That sucks. Ya gots ta BUILD YER OWN. This does not take long:
1.Take an empty, unloaded standard Olympic barbell and find a quiet corner in the gym, one that's near a lot of plates.
2. Place one end of the bar there in the corner pocket of the gym room, and just forget about that end of the bar --you ain't going to need it.
3. Put some 35's on the other end of the bar. The bar is tipped up on the bar end that points towards the gym center, right? You can use 45's, but they're quite wide and might impede a full range of motion.
4. Go find the double-handed cable attachment thingy, the one people use to do fisted-rows in the lame cable-station, and bring it back to your new home.
5. Swing that thingy under the neck of the now loaded bar, so that you have a handle on one and the other side of the loaded bar.
6. Step over your set up so you gots one leg on one side of the bar, and the other leg on the other side. Gripping the handles, it's like you wanna smash your balls by yanking up on the loaded bar between your legs, right? 'Cept don't do that last part...
7. Hunch over real good --don't be shy about going down in weight. You wanna feel it in your BACK, right?
8. Get a really full range of motion, and squeeze hard at the top of the movement.
I REALLY THINK THESE ARE 300% BETTER THAN USING THAT GAY T-BAR STATION
reps
Vet
- Joined
- Oct 7, 2007
- Messages
- 976
well for safety reasons i would do rack deads so as to really concentrate on the back not just pulling the weight off the floor.
reverse grip rows
pullups
those three in that order for thickness not width
granted genetics diet and rest also play a role in ur muscle development
reverse grip rows
pullups
those three in that order for thickness not width
granted genetics diet and rest also play a role in ur muscle development
BigSickD
Vet
- Joined
- May 16, 2004
- Messages
- 2,717
Wide grip chins or pulldowns
T-bar rows (we have a real one still in our gym, if not, do the method blondecrazygaij described)
reverse close grip pulldowns
barbell bent over rows or seated cable rows
rack deads from just below the knees
I used this routine for years as a good way to build a nice foundation and I still use a variation of it, but due to injuries I use more h/s machines these days.
T-bar rows (we have a real one still in our gym, if not, do the method blondecrazygaij described)
reverse close grip pulldowns
barbell bent over rows or seated cable rows
rack deads from just below the knees
I used this routine for years as a good way to build a nice foundation and I still use a variation of it, but due to injuries I use more h/s machines these days.
Attachments
- Joined
- Oct 8, 2007
- Messages
- 146
BigSickD said:
This is a lot like mine. I do..
Reverse grip pulldowns
Rack deads from just below knees
Bent over barbell Rows
T-Bar rows with a standard bar (as someone mentioned earlier)
That's what I'm doing right now to add thickness. Everything is done heavy and the last rep is a killer of every set....and, like RJH said, food is definately a must
O
OLYMPIAN
Guest
BigSickD said:
Unearth's back is looking good in that pic ,bro.
O
OLYMPIAN
Guest
hahaha...well i was pretty close..
A
AllSwoledUp
Guest
awesome, Im going to try out some T bar rows and see how they feel. Ive seen a few guys in the gym doing them like stated above with the bar wedged in the corner. Im headed to the gym shortly so ill let you guys know later how it went. thanks alot
M
meateater
Guest
RJH8541 said:
Yup.
K
KC Lifter
Guest
Stick with deadlifts, t-bar rows, db rows.
O
OLYMPIAN
Guest
exactly , the usual suspects ...make sure u feel each rep though..with back is a lot mind-muscle connection since u dont see it when u blasting it. Not to many bros know how to get their backs pumped plus the simple fact that they concentrate on weight instead of form or feel. im not saying go light neither but make sure you feel each and single muscle back there with each rep, squeeze them fuckers.
Last edited:
M
meateater
Guest
T
Tbizzle
Guest
Pull-ups 20-10-10-10
bent over row(barbell) heavy
DB rows or T-bar (Free)
Deads or rack deads
Some type of pull down variation(optional)
This is my favorite back workout I have found.:evil:
bent over row(barbell) heavy
DB rows or T-bar (Free)
Deads or rack deads
Some type of pull down variation(optional)
This is my favorite back workout I have found.:evil:
- Joined
- Oct 7, 2007
- Messages
- 326
That is my back routine as well except I do wide grip chins instead of the reverse grip pulldowns.
In my opinion nothing builds thickness in the middle back, and traps like T bar rows, and deads done off the rack as I believe there is more stress put on the back muscles versus doing deads off the floor which the legs come into play a lot, but for overall power I believe deads off the floor are best, nothing like training old school basic and heavy.
