[quote]Akuma01 wrote:
… Hit your upper back, hit your lats, hit your lower back. Hit them from different angels, use variations… [/quote]
Akuma,
where can I get these different Angels of which you speak?
j/k
[quote]chakademus wrote:
adds slabs of width[/quote]
I do like these but the loading for me is not as high as many other back exercises so not sure they add that much width compared to say pull-ups/rack chins.
The latter is probably my fave width exercise.
[quote]Boffin wrote:
[quote]Akuma01 wrote:
… Hit your upper back, hit your lats, hit your lower back. Hit them from different angels, use variations… [/quote]
Akuma,
where can I get these different Angels of which you speak?
j/k
[/quote]
Bring a protractor to the gym!!
[quote]Elite0423 wrote:
[quote]waylanderxx wrote:
Meh, can’t say I like anything in that back routine other than the pullups 
I’d ditch one of the one arm rows and swap it with BB row and I’d drop those god forsaken chest supported t-bars for the real thing.
I’m also assuming the wide grip cable row is for the upper back? Decent movement but I’d ditch it for pendlay rows.
Hyperextensions also suck super ass crack, I’d deadlift or at least rack pull
Basically, what I’m saying is if you can’t do 15 BW pull ups in a row, stay off machines. The infamous “cable row” is like quicksand if you don’t no what you are doing. You never get anywhere and yes, ultimately, you will die.[/quote]
Way, do you mind posting your back routine?
[/quote]
Sure!
Pullups
Underhand pulldowns
BB Rows
Pendlay Rows
Rope Pullover/pulldown
V grip pulldowns
Cable row (bring this in as low as possible to hit lower lats)
Added in a little more recently since I now hit back by itself. Cable row and rope pulldowns get 2 working sets of 12-15 reps, everything else is 1 set to failure of 6-8 reps. If I don’t add weight to the pull ups I usually just knock out 4 or 5 sets of 15.
How do you guys do your seated row, with a flat back or letting your upper back round into the movement like arnold?
What do you guys think about pull-ups using a narrow pulldown grip/v grip?
[quote]JoabSonOfZeruiah wrote:
How do you guys do your seated row, with a flat back or letting your upper back round into the movement like arnold?[/quote]
Flat back. This isnt to say that i stay upright through the entire movement though. I will bend forward slightly towards the end of the negative rep for that extra stretch in the lats, pinching out a little extra ROM.
[quote]cyberwar wrote:
What do you guys think about pull-ups using a narrow pulldown grip/v grip?[/quote]
Pullups with a narrow grip in my eyes are going to take too much from your back and place that stress along your arms (Biceps, Brachioradialis, etc). I do however use Close grip on Cable rows, or sometimes for Lat Pulldowns, only if im leaning back a bit and Pulling those handles apart.
[quote]Akuma01 wrote:
[quote]cyberwar wrote:
What do you guys think about pull-ups using a narrow pulldown grip/v grip?[/quote]
Pullups with a narrow grip in my eyes are going to take too much from your back and place that stress along your arms (Biceps, Brachioradialis, etc). I do however use Close grip on Cable rows, or sometimes for Lat Pulldowns, only if im leaning back a bit and Pulling those handles apart.[/quote]
So I dont know much about anatomy- does the stressing one’s arms to much wtih CG pull up apply to the pull down as well? I get a great feeling using the V-grip to do pull downs starting basically beneath the pulldown station. Gracias
[quote]USMCpoolee wrote:
[quote]Akuma01 wrote:
[quote]cyberwar wrote:
What do you guys think about pull-ups using a narrow pulldown grip/v grip?[/quote]
Pullups with a narrow grip in my eyes are going to take too much from your back and place that stress along your arms (Biceps, Brachioradialis, etc). I do however use Close grip on Cable rows, or sometimes for Lat Pulldowns, only if im leaning back a bit and Pulling those handles apart.[/quote]
So I dont know much about anatomy- does the stressing one’s arms to much wtih CG pull up apply to the pull down as well? I get a great feeling using the V-grip to do pull downs starting basically beneath the pulldown station. Gracias[/quote]
all that matters is that you feel it. If you feel your back, and not your arms, then keep doing it, your form/ position/ grip are how they should be to where you dont get it in your arms.
Okay I’ve got to admit, I wasn’t an Akuma fan when you first came on these forums with the benching and whatnot, but these threads and your posts the beginner forum have been good stuff.
Thanks man
Oh and personally CG pulldowns were the only thing that I could really feel well in my lats for the longest time, but everyone is built different.
=)
[quote]Akuma01 wrote:
[quote]USMCpoolee wrote:
[quote]Akuma01 wrote:
[quote]cyberwar wrote:
What do you guys think about pull-ups using a narrow pulldown grip/v grip?[/quote]
Pullups with a narrow grip in my eyes are going to take too much from your back and place that stress along your arms (Biceps, Brachioradialis, etc). I do however use Close grip on Cable rows, or sometimes for Lat Pulldowns, only if im leaning back a bit and Pulling those handles apart.[/quote]
So I dont know much about anatomy- does the stressing one’s arms to much wtih CG pull up apply to the pull down as well? I get a great feeling using the V-grip to do pull downs starting basically beneath the pulldown station. Gracias[/quote]
all that matters is that you feel it. If you feel your back, and not your arms, then keep doing it, your form/ position/ grip are how they should be to where you dont get it in your arms.[/quote]
Good to know, thank you, again haha.
[quote]waylanderxx wrote:
Meh, can’t say I like anything in that back routine other than the pullups
I’d ditch one of the one arm rows and swap it with BB row and I’d drop those god forsaken chest supported t-bars for the real thing.
I’m also assuming the wide grip cable row is for the upper back? Decent movement but I’d ditch it for pendlay rows.
Hyperextensions also suck super ass crack, I’d deadlift or at least rack pull
Basically, what I’m saying is if you can’t do 15 BW pull ups in a row, stay off machines. The infamous “cable row” is like quicksand if you don’t no what you are doing. You never get anywhere and yes, ultimately, you will die.[/quote]
damn Waylander you just hated on my back workout and i thought i loved it ha my mood is ruined. wow I would leave the gym so tired and my lats soo sore, but anyways here come the questions to make it better…
I feel like one arm db rows give me a good stretch and contraction, but i guess i will now do bb rows instead. does the bar pause on the upper abs with shoulder blades pinched?
also wow, no cable rows huh? ill switch them for pendlay rows thennn… i looked them up and im not quite sure i get the difference between them and bb rows, except that you bend until upper body is parallel?
Also, whats a real t bar then? i didnt know these were fake haha
oh wait i looked up t bars, and they look like such a small rom? and how do you grip a barbell with two hands like that? baseball grip?
also, i thought rack pulls were for upper back?
ahh so many questions haha
[quote]eyegainweightbig wrote:
also, i thought rack pulls were for upper back?
ahh so many questions haha[/quote]
No, rack pulls are doing Deadlifts on a rack, so the bar is set much higher. It is a lower back workout without all the fancy shmancy Hullapaloo of a regular Deadlift. A regular deadlift is damn near an Every muscle movement. Rack Pulls are meant to be an isolation for your lower back.
Well I disagree about rack pulls, they are going to hit everything from the ass to neck on the back… isolation or even emphasis isn’t a term I’d use for them.
[quote]Scott M wrote:
Well I disagree about rack pulls, they are going to hit everything from the ass to neck on the back… isolation or even emphasis isn’t a term I’d use for them. [/quote]
Eh, when i do em, i set them relatively high. Whenever i tried DLing, due to my short arms, i would have to go sumo as hell, otherwise id just scrape the shit out of my shins. So when i started rack pulling, i set the bar much high. When i do them, I do basically a lean back, pure lower back movement.
alright well my back workout is tomorrow so ill try to get as much info as i can. as far as rack pulls my gym does not have a squat rack with adjustable safety bars so what should i do for these?