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Thread: Training back

  1. #1
    Elite DarksideSix's Avatar
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    Training back

    So I need some advice, what types of back workouts do you all do? Back is usually my toughest body part to work, mostly because I just don't "feel" it when I'm hitting it. I've tried the very high rep routine but my damn Bicepts get fatigued way before my back does.

    Ideas?
    "Whatever life throws at you, put it on the bar and press it"

  2. #2
    Georgia
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    Re: Training back

    My back is always sore and pumped.

    I do 5 sets of wide grip pullups till failure

    5 sets of hammer pullups failure

    4 sets seated rows

    4 sets of cable or weighted pulldowns

    3 sets of wide grip standing flare downs (?) Stand up and grab the bar wide...pull the bar with your arms stiff to your midsection.

    Back is usually DOM'd up the next couple days

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    Elite DF's Avatar
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    Re: Training back

    Deads are great & they dont involve that much Bi work. If you dont have any low back issue I'd say increase the deads. I find that most other back exercise do put alot of work on the Bi. I have a right bicepts issue so I need to use lower weight than I'd like.

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    Senior Member Braw16's Avatar
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    Re: Training back

    Training your back and where you feel it has a lot to do with elbow positioning. Since I've learned this it been better

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    Elite Jada's Avatar
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    Re: Training back

    Pull down wide and underhand close
    Seated pulley close
    Tbar
    Barbell row
    Dumb bell row or machine row
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
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    Elite PillarofBalance's Avatar
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    Re: Training back

    Originally Posted by DarksideSix View Post
    So I need some advice, what types of back workouts do you all do? Back is usually my toughest body part to work, mostly because I just don't "feel" it when I'm hitting it. I've tried the very high rep routine but my damn Bicepts get fatigued way before my back does.

    Ideas?
    Your wife says the same thing about you.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  7. #7
    Elite Azog's Avatar
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    Re: Training back

    Use straps if you dont already. I have been using them on every ecercise, and notice less bi activity and more back. I just got some versa grips and they are even more useful for back. Had an epic back day!

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    Elite mistah187's Avatar
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    Re: Training back

    Pullups r great warm up. Like said above 5 sets to failure. Deads and tbar rows r great as well.
    Stay consistent!

  9. #9
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    Re: Training back

    I normally would do pull-ups but can't ATM because it feels weird....so

    Seated cable rows - using rope - pull to midsection and squeeze - posture straight

    One arm DB row - kneel on bench - extend arm all the way down but don't drop shoulder - pull back to waist - not letting shoulder move...I see such funky form on some people

    Deads

    Bent over BB/db rows - wide grip
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    Senior Member coltmc4545's Avatar
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    Re: Training back

    Slow your reps down and do a 1 second positive, squeeze your lats at the end, and do a 4 second negative. I have to do high high volume on back to "feel it". I superset most lat exercises. My back routine yesterday:

    4x12 weighted wide grip pull-ups
    4x12 weighted supinated narrow grip pull ups
    4x12 narrow grip hammer strength pull downs super set with 4x12 hammer strength wide grip pull downs
    4x15 t-bar rows (not the machine. With a bar on the floor)
    4x15 cable pull downs supersetted with 4x15 seated cable rows
    5x5 heavy deads
    4x12 good mornings
    And I'm ****ing toast.

  11. #11
    Elite Jada's Avatar
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    Re: Training back

    Originally Posted by PillarofBalance View Post
    Your wife says the same thing about you.
    Lmao !!! )
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
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    Elite DarksideSix's Avatar
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    Re: Training back

    Originally Posted by PillarofBalance View Post
    Your wife says the same thing about you.
    yea right son!! that tren and masteron been kicking in, I threw her over my shoulder caveman style and knocked her ****ing guts out so bad this weekend she aint walked right since.
    "Whatever life throws at you, put it on the bar and press it"

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    Elite don draco's Avatar
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    Re: Training back

    Deadlifts are king for me.

    Bent over rows, weighted pullups, etc.

    When you're doing any sort of vertical pulling movement such as weighted pullups or lat pull downs:

    Puff your chest out, keep shoulder blades together, look to the ceiling, and pull towards your upper chest. I guarantee you'll feel something after that.

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    Elite Dtownry's Avatar
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    Re: Training back

    Pendlay Rows, straps, heavy.
    "I want a big fat black stank bitch, smells like chicken." B. Bundy

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    Member motark's Avatar
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    Re: Training back

    Pull up/chin ups to failure. If your gym has a pull up machine you can really do high reps with pull ups.

    I've been doing barbell rows lately and I find it better than any row machine personally.

  16. #16
    Elite DarksideSix's Avatar
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    Re: Training back

    Originally Posted by Dtownry View Post
    Pendlay Rows, straps, heavy.
    What is that?
    "Whatever life throws at you, put it on the bar and press it"

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    Elite SuperBane's Avatar
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    Re: Training back

    Super setting does it for me. No matter what I do.
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  18. #18
    Elite TheLupinator's Avatar
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    Re: Training back

    Bent over rows (5/3/1 style)
    Pull-ups 4 sets to failure (neutral grip)
    1-Handed cable rows 4 x 8 (dynamic effort)
    Lat pull downs 3 sets to failure (wide grip)
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    Elite SuperBane's Avatar
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    Re: Training back

    Originally Posted by DarksideSix View Post
    What is that?
    a strict version of bent over row. No angle, you are close to parallel.

    Pendlay >> Normal bent over row
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  20. #20
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    Re: Training back

    I superset most everything if I am in a empty gym.
    If a bunch of bitch ass girl googling poser faggots are in the "club" taking 45 minutes per set on a machine clearly I am not able to superset ...


    Weighted pullup - failure
    weighted widegrip pullup - failure
    weighted close grip pullup - failure

    Drop the weight down and repeat.
    remove weight/belt & repeat

    Deadlift (emphasis on keeping the head/chest up&back)
    Pendlay / Bent over row
    Wide grip Lat pull down
    Close grip Lat pull down
    Seated row (Alternating arms)

    Hit the biceps afterwards.
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

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