Guys...I really need your help. Back exercise.

Discussion in 'Fitness & Nutrition' started by Cheeks, Oct 18, 2008.

Thread Status:
Not open for further replies.
  1. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    No matter how high I go in weight, I feel as if I am not seeing enough development on my back. I don't know if it's form or what, but for some reason the day after I work out my back, I feel it more on my biceps - this carries on to the next couple of days as well. I'm seriously at a loss...
     
  2. KIDRR

    KIDRR Duck dog>* OT Supporter

    Joined:
    Nov 1, 2004
    Messages:
    49,564
    Likes Received:
    948
    Location:
    North Mexico
    What is your routine for back?
     
  3. noogles

    noogles OT Supporter

    Joined:
    Feb 19, 2004
    Messages:
    5,675
    Likes Received:
    11
    Use a thumbless grip if you aren't already
     
  4. GuOD

    GuOD mcflurry diet

    Joined:
    May 19, 2003
    Messages:
    7,366
    Likes Received:
    0
    Location:
    Toronto
    just do deadlifts for 10 reps until failure... it will hurt!
     
  5. 4cd-Air

    4cd-Air Rape seemed like the next logical step

    Joined:
    Oct 4, 2001
    Messages:
    9,899
    Likes Received:
    1
    shrug your shoulderblades together before you begin any type of pull
     
  6. GuOD

    GuOD mcflurry diet

    Joined:
    May 19, 2003
    Messages:
    7,366
    Likes Received:
    0
    Location:
    Toronto
    did they teach u that at whole foods? :run:
     
  7. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

    Joined:
    Dec 14, 2003
    Messages:
    17,965
    Likes Received:
    15
    Location:
    On the Water, Ma
    Alot of back movements involve bi's, what exactly are you doing on back day?
     
  8. bear

    bear frankly rover i dont give a "woof

    Joined:
    Feb 15, 2006
    Messages:
    2,660
    Likes Received:
    0
    Location:
    MI
    That's it im calling you out! Post vids of your 205x5 or gettttt out. :wiggle:
     
  9. dirtysouthboy

    dirtysouthboy New Member

    Joined:
    Oct 17, 2004
    Messages:
    4,582
    Likes Received:
    0
    Location:
    Austin
    Weighted wide grip pull ups, wide grip bb rows, db rows, and some row machines work great for me.
     
  10. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

    Joined:
    Aug 8, 2001
    Messages:
    74,518
    Likes Received:
    12
    Location:
    nyc
    im guessing you're not doing pullups or cleans/snatches ?
     
  11. Lukkie

    Lukkie OT Supporter

    Joined:
    Apr 1, 2007
    Messages:
    25,499
    Likes Received:
    6
    Location:
    Libertyville, IL Liberty: FREEDOM
    several tricks I use to isolate back and move work away from biceps:

    Pullups
    -use a thumbless grip (ie put all your fingers over the bar, palms facing away from you)
    -keep your back straight, dont lean (basically squeeze your back muscles, like you got a snake running down the middle of your back and you're trying to squeeze it)

    Cable Rows
    -dont lean back too much
    -stick your chest forward, touch the bar all the way to your abs/chest, and squeeze your back

    Rows
    -i prefer an underhand, thumbed grip for lats
    -lean over almost 90 degrees (upper body almost parallel to the ground)
    -lift the bar to your sternum or abs, squeeze your back

    Generally the idea for back is to try and picture your arms simply as hooks and make your back do the work. Its not just about getting above the bar or bringing the bar close to your body via any means possible. Obviously your biceps will be a little sore after a back workout cause you can't take em out of the picture completely (just like triceps on chest day) but hopefully this lets you hit your back a little more
     
  12. deadbolt

    deadbolt New Member

    Joined:
    Apr 18, 2004
    Messages:
    21,374
    Likes Received:
    0
    Location:
    Southern California
    heavy DB rows. like 4 rep max range
     
  13. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,127
    Likes Received:
    7
    Clearly he isn't.
     
  14. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Focus on using your back when you lift as well. For the longest time I would only feel back day in my biceps, no matter how much I tried on form, weight, etc.

    If you use seated rows as an example. It is easy to sit on the bench and move the weight using only your arms and you just just acts as a stabilizer. If you try pulling the weight back with your actual back muscles just using your arms for help it seems to work better.

    It clicked with me once my back started getting stronger than my arms. So my back was forced to do the work because my pipe cleaner arms weren't strong enough on their own.

    That probably doesn't make sense, but oh well.
     
  15. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    what kind of back exercise are you doing and with what kind of weights
     
  16. GuOD

    GuOD mcflurry diet

    Joined:
    May 19, 2003
    Messages:
    7,366
    Likes Received:
    0
    Location:
    Toronto
    Wirelessly posted via wap.offtopic.com (Curve: BlackBerry9000/4.6.0.162 Profile/MIDP-2.0 Configuration/CLDC-1.1 VendorID/107)

    Gtfo u can't call me out
     
  17. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    Regimen is:
    -seated cable rows
    -Lat pull
    -Dead lifts
    -bent over rows (dumb bells)
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    what kind of weight do you use on your working sets?
     
  19. dmaestro

    dmaestro New Member

    Joined:
    Jun 10, 2004
    Messages:
    23,802
    Likes Received:
    0
    Location:
    Your head.
    probably just poor form

    you could always try fatiguing your biceps prior to your back workouts as well.
     
  20. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    I figured if I couldn't keep my form going really heavy, I'd go a little lighter and work my way back up.
     
  21. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    This is what I'm thinking as well...in terms of fatiguing, I don't think I've ever heard of that. Can I get a synopsis?
     
  22. Phineas Q Stork

    Phineas Q Stork Active Member

    Joined:
    Aug 22, 2003
    Messages:
    7,419
    Likes Received:
    0
    Location:
    TX
    actual #'s man

    if you are having a problem with not feeling it in your back after repping 400+ and doing rows with 100s then that is one thing. However, if you are talking about deadlifting 185 and doing rows with 40s, then all posts above this should be ignored and you just need to get stronger
     
  23. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    Oh, well, in terms of deadlifts I do about 3x10 @ 315 and a set of [email protected] Bent over rows I usually hit up at about 85 to 95 lbs each depending how spent I am.
     
  24. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    focus on using your hands as 'hooks' and pulling with your elbows... if that makes sense? when doing rows i dont grip the bar as tight as i can... just let it 'fall' into my hands and focus on pulling with my elbows and shoulders pinched. if that makes sense
     
  25. Cheeks

    Cheeks New Member

    Joined:
    Dec 28, 2003
    Messages:
    103,316
    Likes Received:
    0
    I think I get what you're saying
     
Thread Status:
Not open for further replies.

Share This Page