I hope I dont get flamed for this, but I was wondering if some of those nice gents could float me a good back workout, that will get me some nice size and definition. I have to be honest I hate working out my back, but I know its importance, so any help is appreciated
Something to consider is how you want your back work to fit into your normal schedule. Are you going to be doing back alone? With other parts (bis or hams maybe)? How far away from other upper and lower body workouts?
During my three month bulking cycle I put a lot of emphasis on my back: here is my back workout in one of my training blocks that I used, this one worked the best by far:
Monday - Pull-ups(weighted) 12,10,8,8
Bent Row 4x12
Seated Row 4x12(supinated)
Tuesday - Deadlift 4x8
Thursday - 100 chin-ups(as many sets as it took to reach 100)
Of course I left out the rest of the workout, so please don’t think that’s all I did. Tuesday was usually leg day for example, thursday was mostly chest day.
It worked, whether it will fit with your routine, it can just set it up right.
Da boxer
Two essentials for any back routine:
1)DEADLIFT and all variations! I’m currently doing some waveloading and it’s an intense session!
- Pull-ups! Use varying grips for optimal development.
Both will require some serious work but that’s what it takes for a solid/thick back.
Good luck!
Couldn’t agree more IQ, also you might want to consider subscapular chins. Hey boxer how did that 100 reps of chins help in terms of improving the overall # you could do in one set?
im gonna try really hard. Look to your left and there are about ten bazillion articles and threads on back training. Check out poliquins articles on the subject.
Day 1:
Deadlifts (4 sets, 10 reps; this is generally also leg day)
Day 2:
Bent-arm Pullovers + Pullups (supersetted, varying grips)
Weighted Pullups (shoulder-width grip, drop sets)
Day 4:
90 Degree Bent Lateral Raises + 90 Degree Bent Rows (supersetted, varying grips to stomach, 10-15 reps for each movement, 4 sets)
30 Degree Bent Rows (shoulder-wdith grip, EZ-bar to sternum, 4 sets, 12 reps)
DI
CT’s “big back stack” is great…great results!
This is not a flame, but why not go with one of T-mag’s back programs written by the top people in the field? There are at least 4-5 of them in previous issues available for free with pics.
Good job Goldberg - I’m proud of you for being such a nice teddy bear!!
jander, I’m happy to see you deciding to get down to business on that back of yours. From your previous pics I recall nice lats and the concern we had was with your upper back, esentially your traps. How is your lower back looking?
Anyway, you’re going to want to get familiar with deadlifting. Just learn the basic lift and then you can start working on things like snatch grip deads(wide, outside the rings) to really stress the upper back. Power cleans are helpful, as well. Pull-ups are awesome. I could recommend several Olympic lifts and/or assistance lifts other than the PC. Power pulls from the hang/blocks/floor are very good.
Alessi has a great little exercise for adding some size to your middle and lower traps in the latest paper issue- the lower trap raise.
How about you tell us more of what you want to achieve and I’ll do my best to give you helpful info on specific exercises, routines etc. Christian’s Power Look is an awesome palce too start.
I would first off like to thank all of you for replying so kindly, and not letting me have it for being a lazy SOB, it is really taken to heart. As far as my current back program goes, I usually will hit it with Tri’s. I am thinking of readjusting the whole split, and I will be taking into account all of the info given here, thanks again gentleman