Help Back Work Out

[Persian]

guys i need a good upper back work out ...
my backs not growing like my other body parts

my lats are alrite but mid section and upper back is really lacking .....
could u guys give me a good work out

ive been trying all sorts
i go pretty heavy but im thinking its a mistake now

 

[liftsiron]

This is my current workout, and my back is pretty thick and wide.

Hammer lat pulldowns
Increasing weight each set after warm up
6-8 sets

Seated Hammer strength Row or
Bent over Barbell row
Increasing weight each set
6-8 sets

Cable lat pull downs to the front
Increasing weight each set
4-6 sets

Cable lat pull downs underhand close grip
4-6 sets

I most often do shrugs on shoulder day.

 

[Dawgpound_Hank]

I think making an adjustment to the way you perform your reps is what you wanna do Pers to target that area. To hit mid & mid-upper back, ya wanna squeeze each rep at the contraction on exercises that allow it most for that area. You also wanna use a wide grip, as you can get a better ROM at the contraction stage to squeeze. Using a narrow grip will focus more on the lats and not the inner back. Do your seated cable rows with a wide bar and pause and squeeeeeze your inner back muscle for 1-2 seconds at the contraction of each rep. If you have access to a seated hammer row machine, it is also good if you do them the same way...pause and squeeze. Do the same with wide grip pulldowns behind the neck to bring out the upper back detail. Keep the reps in the 10-12 range. Forget the heavy weight on these...form and squeezing is more important here. Save the heavy shit for your other back work, ie bb rows, deads, t-bars, etc whateva.

Try this for 10 weeks & holla:

pullups or lat pulldowns or hs pulldowns - 20, 12, *10, *8
deads - 12, 8, *6-8, *6
bb or t-bar rows - 12, *10, *8
wg seated cable rows or hs rows - *12, *10 (1-2 sec pause & squeeze)
behind neck pulldowns - *12, *10 (1-2 sec pause & squeeze)

* = worksets (everything you fucking got...leave nothing), all other sets are warm-ups/primers

 

[Dawgpound_Hank]

Wow LI thats alot of volume brah. How many of those 6-8 sets do you actually define as worksets dude? I can't even imagine doing that gig without pacing myself. Fellas look at the dramatic difference in LI and myselfs styles and yet we both have good back development. It surely proves the TIM TOWTDI theory is alive and kicking - There Is More Than One Way To Do It!

 

[Deacon]

here is one variation of my current back workout

rack deads starting at 225 for 10 and going up dropping reps until hitting a single at 8 plates

seated heavy machine rows (plate loaded row machine) heavy weight low reps
supersetted with narrow grip 30% laying rows

wide grip seated rows on cable machine

end with high rep front pulldowns

bent rows can be tossed in instead of rack deads when you want - and also two arm dumbell rows on the 30% bench

the idea I go by is to hit the back with heavy wieght and low reps with compound movements before finishing with a flusher BUT ALways HIT IT FROM AS MANY ANGLES AS POSSIBLE every workout

 

[Persian]

here is one variation of my current back workout

rack deads starting at 225 for 10 and going up dropping reps until hitting a single at 8 plates

seated heavy machine rows (plate loaded row machine) heavy weight low reps
supersetted with narrow grip 30% laying rows

wide grip seated rows on cable machine

end with high rep front pulldowns

bent rows can be tossed in instead of rack deads when you want - and also two arm dumbell rows on the 30% bench

the idea I go by is to hit the back with heavy wieght and low reps with compound movements before finishing with a flusher BUT ALways HIT IT FROM AS MANY ANGLES AS POSSIBLE every workout

will try this ..i did Lifts Iron work out was really good ill try urs too ...
my mid section is good but the upper back is weak weak weak ...compared 2 the rest of my body :at:

 

[A.B]

good posts above. love training back.
my current routine; start with weighted wide chins, to medium grip hammer strength rows, to pull down (either hammer or cables), to dumbell rows. one excercise i stay away from with back is any close grip rows i feel the range of motion and contraction isnt enough
currently doing deads on an alternate day

 

[Deacon]

the workout I posted will def boost your mass in the upper back - Lifts a genetic freak in the back - I know his workout would not work for me

 

[Hawaiianpride.]

Great advice has been given in regards to training. One thing I've noticed in the many years I've trained is if I ever hit a plateau, I not only consider all aspects in my training, but I tend to look outside of the box i.e. diet, rest/recovery, and supplementation. All have to be up to par in order for goals to be achieved. Remember, there are plenty of variables other then training that could hinder growth. Take into consideration all to try and nail the culprit.

 

[Dawgpound_Hank]

...look outside of the box i.e. diet, rest/recovery, and supplementation. All have to be up to par in order for goals to be achieved. Remember, there are plenty of variables other then training that could hinder growth. Take into consideration all to try and nail the culprit.

Solid info bro. :igok:

Pers I just remembered that several years back someone posted a question exactly as yours. I replied with a little "trick" of mine per se hehe, and it worked killa for them. Others posted that they had also tried it with good results. If you really wanna bring out seperation in your upper & inner back, read on...

As the last exercise of your back workout, jump on the Hammer Strength row machine. You want your hands higher than normal at the contraction, so adjust the seat so that its low enough so when you do a rep, your thumbs are around nipple-level. Perform the rows 2 hands at a time, not 1 hand. At the contraction stage of each rep, HOLD IT there for 3 full seconds and SQUUEEEEEZE your upper/inner back muscles as hard as you can. Use a weight that allows you to get 12 reps like that. So the 13th rep you can't hold it for 3 seconds, so hold it for 1 or 2 seconds or long as possible. Continue on doing as many reps like that. When you can no longer hold it at the contraction stage, bang out as many reps as you can until failure. You will be fried fosho. Rest 2 minutes, and do 1 more set in the same fashion. Since you will be spent, you won't be able to get 12 reps with the 3 second contraction if you use the same weight (if you CAN, yo ass slacked on the 1st set! )...so just do as many as possible...9,10, whateva. Then do exactly as before...as many as possible for a 1-2 second contraction, followed lastly by as many reps as possible until failure. If you follow this to a T, the next day you will be feeling some sore muscles you never knew you had before in the upper & mid back.

Try ending your back workout with this 2-set regimen for 8-10 weeks, then holla back with the results you see in the mirror when you hit a rear double-bi brah.

 

[Deacon]

I read somewhere that Vince Gironda once said the back needs to be from the most angles as possible each workout - I know once I started trying to follow that ideology my back got better

 

[Hawaiianpride.]

I read somewhere that Vince Gironda once said the back needs to be from the most angles as possible each workout - I know once I started trying to follow that ideology my back got better

Seems very logical if you think about it.

 

[Dawgpound_Hank]

I read somewhere that Vince Gironda once said the back needs to be from the most angles as possible each workout - I know once I started trying to follow that ideology my back got better

Good his advice worked for ya, bcoz he also said don't bench or squat, and his physique reflected he did neither.lol But thats another story. Vince said alot.

 

[Deacon]

no one ever said Vince was perfect LOL