Training back

[DarksideSix]

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?

 

[Georgia]

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

 

[DF]

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.

 

[Braw16]

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

 

[Jada]

Pull down wide and underhand close
Seated pulley close
Tbar
Barbell row
Dumb bell row or machine row

 

[PillarofBalance]

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.

 

[Azog]

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!

 

[mistah187]

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

 

[jennerrator]

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

 

[coltmc4545]

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 fucking toast.

 

[Jada]

Your wife says the same thing about you.

Lmao !!! )

 

[DarksideSix]

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 fucking guts out so bad this weekend she aint walked right since.

 

[don draco]

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.

 

[Dtownry]

Pendlay Rows, straps, heavy.

 

[motark]

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.

 

[DarksideSix]

Pendlay Rows, straps, heavy.

What is that?

 

[SuperBane]

Super setting does it for me. No matter what I do.

 

[TheLupinator]

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)

 

[SuperBane]

What is that?

a strict version of bent over row. No angle, you are close to parallel.

Pendlay >> Normal bent over row

 

[SuperBane]

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.