back workouts.

[rusty3620]

whats up guys. anyway what is yalls favorite back workout? and why is it when i do pull ups, i dont ever feel like i am getting a pump any ideas?

[dieselman2388]

because your lats aren't strong enough for you for really squeeze and isolate them. Your using momentum or too much bis

[cookiedough]

Originally Posted by dieselman2388

because your lats aren't strong enough for you for really squeeze and isolate them. Your using momentum or too much bis

Bump. Try doing both pull ups and chin ups. Are you getting full reps? Are you doing them to failure each set?

Here's a good vid for proper form: YouTube - SeriousAboutMuscle.com: Proper Pull-ups with Denis Pedneault (720p)

[rusty3620]

i dont use any momentum. but you are right im not getting that squeeze. the problem is, is that i use to but im not anymore. i dont know why. good vid by the way.

[cookiedough]

Originally Posted by rusty3620

i dont use any momentum. but you are right im not getting that squeeze. the problem is, is that i use to but im not anymore. i dont know why. good vid by the way.

Do them to failure and you'll get pumped. I do 3 sets chin ups then 3 sets pull ups each to failure.

[crazedhate]

wide grip pullups and wide grip pulldowns build a wide back, bottom line. if you have an assisted pullup machine at your gym use that. them there are awesome to teach you to use more lats than arms when doing the motion and help you develop mind to muscle connection. start with those but dont go too heavy that your biceps are taking over. even finish with a couple sets of really light ones.
Arnold always preached about pullups and how good they are for your back and width. I have always started with pullups (regular and assisted) and wide grip pulldowns, and not to sound cocky but my back speaks for itself

[megaman85]

what back crazed.......... LMFAO jk bro, you do have some wings. Also the bb Tony Freeman has an amazing back. He said the single best thing hands down are wide grip pull ups for back. I read where he said that after doing them for so many years he could hang three 45lb plates on his belt and do wide grips. Thats definately not for beginners, but a great exercise is the wide grip pull ups.

Ive found that with my hooks, i take a lot of strain out of my biceps by not squeezing my grip so tight with my hands. always something to think about also, even though some dont like straps and hooks......

[rusty3620]

thanks for the tips guys but i must be doing something wrong b/c i feel it almost in the middle of my back. any ideas?

[megaman85]

like crazed said, maybe your from is not spot on. I used to have the same problem with my back. I dropped the weight and started to really squeeze and contract the muscle. If you are feeling it in the middle of your back, maybe your grip is not wide enough also.

[prime]

anyone know of an excersie to bring the lat development all the way down to the waist? Or is this a genetic thing. Mine terminate a little higher than I would like. Or do I just need the volume training on that muscle group until it just develops?

[megaman85]

always wondered that also prime. I would think its more genetics, and how your torso is shaped and all. Im sure they are ways to expand it, or bring them down some, but feel you would have to expand the entire lat to get that.

[Gman]

Man I really have a very large back. I have always done VERY wide grip pull-ups where you go up higher and lean backward as you touch your nips to the bar. I used to add weight but found that it hurt my forearms, so now only body weight. You should aim for the high reps 16 min and do low sets. As you get stronger keep pulling upwards and back lower on your chest. It's a good all around back workout....

[badstone]

I have a thick back and shoulders. I drop set everything to failure.

[breakthrough]

One of my favorite exercises for back is bent over barbell rows with a supinated grip using the ez-curl bar. I like regular's with the straight bar too.

[rusty3620]

My buddy was looking at my form and they said my elbows point out when i go up. idk if that is the problem but my i have to be doing something right b/c my back is fairly descent size, it doesnt feel pump after i work it out though.

[masswithclass]

Try doing 150 rep deadlift day. You'll feel a pump.

[skip2967]

i just started using wrist straps for wide grip pulldowns and noticed a big difference. i just hook my fingers on the bar and dont have to grip my whole hand around it. it forces u to use your elbows to pull down and not your biceps which isolates the back mucsles. straps are great for most back workout also

[Jimbo]

Bump
Always used power Straps since about 2000 just use your arms like hooks to isolate back
I've always been blessed with big arm's so need to take them out of my back work outs as much as possible

[shotgun]

My favorite workout. What I love about it there are so many different type of movements I usually do between 6 and 7 movements 3 big ones dead lift, bent over rows, reverse and classic grip, good mornings, t- bar or, 1 arms I rotate these heavy ones on a weekly basis choosing 3. I start with pull downs always changing what type narrow, wide, or bowtie bar high reps strictest of form. then I go into my 3 heavys. after that seat rows depending on what type of pull down or what i just finished with on my heavys. I rope, narrow, wide lat bar, or bowtie bar, 4 sets pyramid up to 8 reps. after that a machine depending what i just finished with again high reps 15-20 or pull ups changed on a weekly basis then I always finish with straight arm standing lat pull downs My back and delts are my best body part I definately look wide will post pic soon

[shotgun]

Originally Posted by Gman

Man I really have a very large back. I have always done VERY wide grip pull-ups where you go up higher and lean backward as you touch your nips to the bar. I used to add weight but found that it hurt my forearms, so now only body weight. You should aim for the high reps 16 min and do low sets. As you get stronger keep pulling upwards and back lower on your chest. It's a good all around back workout....

Big bump on that on wider the grip wider the back on the right movement of course for lats. Rohmboids is a whole different issue especially if your lookin for the christmas tree

[shotgun]

Originally Posted by megaman85

always wondered that also prime. I would think its more genetics, and how your torso is shaped and all. Im sure they are ways to expand it, or bring them down some, but feel you would have to expand the entire lat to get that.

Bump that Meg usally the taller guys get the backs and shorter dudes get the guns

[dieselman2388]

try this workout...I bet all of you to do this you'll love it and i'll be surprised if most can do it.

Ok so what you do is hold a pull up elbows bent up 90 degrees for 20 seconds, and then do five full reps.

On the last rep hold another pull up elbows at 90 degress for 15 seconds and then do 3 full reps

Finally on the 3rd rep hold on the pull up elbows at 90 degrees for 10 seconds and try and squeeze out one last rep.

Its very very hard

[breakthrough]

Originally Posted by skip2967

i just started using wrist straps for wide grip pulldowns and noticed a big difference. i just hook my fingers on the bar and dont have to grip my whole hand around it. it forces u to use your elbows to pull down and not your biceps which isolates the back mucsles. straps are great for most back workout also

Your elbows aint pullin shit. It's a joint lol. Fuck them straps too. If you're using the proper weight and form you should be using the correct muscles while still allowing your grip strength and forearms to benefit from it. If you cannot maintain form and target muscle contractions, stop worrying about how cool you are and drop the weight.

[skip2967]

Originally Posted by breakthrough

Your elbows aint pullin shit. It's a joint lol. Fuck them straps too. If you're using the proper weight and form you should be using the correct muscles while still allowing your grip strength and forearms to benefit from it. If you cannot maintain form and target muscle contractions, stop worrying about how cool you are and drop the weight.

i worded that wrong. obviously your elbows aint pulling shit. i was refering to pulling your elbows toward your sides. As you focus on tight elbows your arms should almost feel loose and unengaged. All tension should be on your lats and it is only possible because you have used straps to take your arms out of the equation as much as possible. more useful for a BB than PL if muscle not strength is your goal. everybody has their own opinions about straps. theyre not for everyone just work for me

[crazedhate]

straps all the way. helps you to keep mind to muscle connection and keep your forearms out of equation as much as possible. i have always used straps, got me a weak grip but f*ck it, i would rather have me a big back