So I really want to get my back a lot bigger so for the next 8 weeks Im going to train it twice a week. Let me know what you think
Back Day 1:
Pendlay Row 8x3
Kroc rows 4 x maxreps
Face pulls 5 x 12-14
Back Day 2:
Rack pulls 8 x 3
Reverse Grip lat pulldown 3 x 8-12
Kroc rows 3 x max reps
Face pulls 4 x 12-14
Why so much volume for Kroc rows and face pulls? I would sub out and put hammer rows and bb rows for one of those days.
Ya man, if you do Kroc rows totally full out, its tough to knock out more than one set let alone 3 or 4.
how about some pull-ups and chins? i think i would rather do that than most of the shit you listed.
[quote]jck524 wrote:
So I really want to get my back a lot bigger so for the next 8 weeks Im going to train it twice a week. Let me know what you think
Back Day 1:
Pendlay Row 8x3
Kroc rows 4 x maxreps
Face pulls 5 x 12-14
Back Day 2:
Rack pulls 8 x 3
Reverse Grip lat pulldown 3 x 8-12
Kroc rows 3 x max reps
Face pulls 4 x 12-14[/quote]
You only have one backwidth exercise-reverse grip pull downs-which isn’t even a good one in my experience
Why the emphasis on face pulls? Saw it in a shoulder health article?
Have a look at wide rack chins.
With higher frequency comes lower volume so do a width exercise and a thickness exercise at every workout and that’s it.
Back Day 1:
Neutral Grip Chins 20-30 reps in any way possible (width)
Heavy Rows (BB, T-bar or whatever) 2 sets 8-12 reps or one 6-9 and one 10-12 (thickness)
Back Day 2:
Rack pulls- ramp to one shit heavy (as in 4 or 5 reps) and one 9-12 range- that’s it
Rack Chins 2-3 sets 10 to 12 (width)
Kroc rows 1 x max reps as in 12-20 rep range (width and thickness)
These are worksets that I listed…loading is as heavy as possible for the rep range on all sets
Go for more reps or more weight everytime and eat more if it doesn’t happen.
Why the arbitrary 8 weeks? Just wondering.
Really?
Come on man, you can do better than that…
More vertical pulling. Your lats will love you for it.
I also like KNEELING straight arm pulldowns or even decline pullovers for a nice lat finisher.
I still don’t really understand what “kroc rows” are supposed to be.
When i search on youtube all i can find is matt kroc being awesome and doing dumbbell rows, and then like a hundred videos of skinny fat guys doing dumbbell rows with really bad form.
In regards to the OP, if I were going to work my back twice a week I would dedicate one day to working my lats with pullups, pulldowns, and pullovers… and then the other day to working my upper and lower back with barbell/dumbbell rows, deadlifts, and back extensions.
Just a suggestion, and on a sidenote the back seems to be one of those muscle groups that responds very well to a higher frequency of training.
For some reason i feel as though my upper back is really lagging so thats why i have so many face pulls and kroc rows, and as for the reverse grip pull downs my lats respond really well to them.
Basically I want my posterior delts, rhomboids, and lower traps to explode. can anyone help me with that haha.
[quote]mr popular wrote:
I still don’t really understand what “kroc rows” are supposed to be.
When i search on youtube all i can find is matt kroc being awesome and doing dumbbell rows, and then like a hundred videos of skinny fat guys doing dumbbell rows with really bad form.
In regards to the OP, if I were going to work my back twice a week I would dedicate one day to working my lats with pullups, pulldowns, and pullovers… and then the other day to working my upper and lower back with barbell/dumbbell rows, deadlifts, and back extensions.
Just a suggestion, and on a sidenote the back seems to be one of those muscle groups that responds very well to a higher frequency of training.[/quote]
from what i’ve read and understand your hand is not neutral like w/ d-bell row, thumb is facing towards the body, additionally a bit more leg (momentum) is utilized to move the weight…i’m sure i’m missing the finite points to the kroc row however i do remember hearing Matt mentioning using this row alternative as a method to increase his dead lift. krocs help w/ locking out your deads. someone w/ more knowledge about these might want to chime in, they are something i do not utilize currently.
reverse grip lat pulldown?
now i see how prof feels when i post some of the things i’ve considered.
dude, deadlift/rack pulls/db rows/pull ups/chins/hyper extensions/ barbell rows
4 x 6 on pulls and deads alternate each week
the rest follow usual repping
IMMORTAL
[quote]cyruseven75 wrote:
mr popular wrote:
I still don’t really understand what “kroc rows” are supposed to be.
When i search on youtube all i can find is matt kroc being awesome and doing dumbbell rows, and then like a hundred videos of skinny fat guys doing dumbbell rows with really bad form.
In regards to the OP, if I were going to work my back twice a week I would dedicate one day to working my lats with pullups, pulldowns, and pullovers… and then the other day to working my upper and lower back with barbell/dumbbell rows, deadlifts, and back extensions.
Just a suggestion, and on a sidenote the back seems to be one of those muscle groups that responds very well to a higher frequency of training.
from what i’ve read and understand your hand is not neutral like w/ d-bell row, thumb is facing towards the body, additionally a bit more leg (momentum) is utilized to move the weight…i’m sure i’m missing the finite points to the kroc row however i do remember hearing Matt mentioning using this row alternative as a method to increase his dead lift. krocs help w/ locking out your deads. someone w/ more knowledge about these might want to chime in, they are something i do not utilize currently.
[/quote]
Lee Haney did dumbbell rows with the thumb facing the body, why aren’t they called Haney rows? lol
This must just be one of those great mysteries of bodybuilding. The secret to getting huge = whatever the hell kroc rows are supposed to be
[quote]Ct. Rockula wrote:
reverse grip lat pulldown?
now i see how prof feels when i post some of the things i’ve considered.
dude, deadlift/rack pulls/db rows/pull ups/chins/hyper extensions/ barbell rows
4 x 6 on pulls and deads alternate each week
the rest follow usual repping
IMMORTAL[/quote]
I dont understand whats so bad about reverse grip lat pull downs, ive noticed my lats grow a lot from this exercise a lone. so obviously it works…
[quote]jck524 wrote:
I dont understand whats so bad about reverse grip lat pull downs, ive noticed my lats grow a lot from this exercise a lone. so obviously it works…[/quote]
i think it’s a range of motion thing, but then again i don’t know much about shit…so take everything i say with a grain of salt. i would still rather do pull=ups and chins.
[quote]jck524 wrote:
Ct. Rockula wrote:
reverse grip lat pulldown?
now i see how prof feels when i post some of the things i’ve considered.
dude, deadlift/rack pulls/db rows/pull ups/chins/hyper extensions/ barbell rows
4 x 6 on pulls and deads alternate each week
the rest follow usual repping
IMMORTAL
I dont understand whats so bad about reverse grip lat pull downs, ive noticed my lats grow a lot from this exercise a lone. so obviously it works…[/quote]
if it works, fine
but let’s get back to basics…keep them in if theyre working for you.
I started doing rack pulls and rack chins a month ago and i dont know how i survived without them. That and good old BB Bentover rows
So any recommendations on making my rear delts, rhomboids, and lower traps pop? Right now im just doing mass face pulls and bent over flys.
Can someone explain rack chins??
and with kroc rows, do we aim for just one super intense rep? I remember Jim Wednler saying in the 5/3/1 manual, you should aim for 50 reps with a weight you cant do once…or something along those lines…