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 No back
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| Author | Topic: No back |
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J_P2002 Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 01:53 PM
   I've been trying to get my back up to par with my other muscle groups, but it seems like everything I do fails. My lower back is fine, its the lats and lower traps whats the problem. My bis seem to want to take over everytime. My first yr. of lifting I just did heavy reps for bis, chest and no back work at all. I mean, I don't think I can even flex the damn things. Whenever I try to flex I feel most of it in my pecs. This is my routine for lower back: Pulldowns 2x 8-12 Would do chins but I'm not strong enough to do them with proper form. Bent-over rows 2x 8-12 Hammer strength seated one arm rows 2x 8-12 This is about the only machine I feel my lats actually working in. The only way I can feel my lats working is whenever I drop the weight alot and do sets with about 20 reps. Whenever I try to add weight, the bis start kickin' in. IP: Logged |
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I'D RATHER BE DEADLIFTING Amateur Bodybuilder (Total posts: 30) |
posted June 22, 2000 02:09 PM
Back is one of my strong points. At first I could never get a burn, but then I learned how to "feel" the muscle working. One of my favorite back workouts is wide grip chins(you can use pulldowns), d.b. pullovers(really let you isolate and squeeze the lats hard), two rowing exercises(barbell, d.b or cable),deadlifts. If you want to hit the lower traps hard, do heavy deadlifts out of the power rack. Set the pins just below your knees and lift the bar up from there. I did these on Monday and my traps are still sore. I like to do heavy work sets in the 3-5 rep range on these. ------------------ IP: Logged |
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RippedNBuff Amateur Bodybuilder (Total posts: 37) |
posted June 22, 2000 02:24 PM
Bro you have to figure out how to do bent over rows so you're not hitting only the bicep. You may be using to much weight. With this exercise you really need an ego check bruh because, starting out light to learn good from will help out SOO much in the long run and your back will be huge. Even though you think you can't do pullups do em anyway. Learn to do them, they are a must do. Another problem is you are not even doing enough sets. IMO this is ultimate back building routine. Pull-Ups: 3sets these mofo's warm you up I like to lift what ever I can bring to 10-12 on my first set 8-10 on my second, and 6-8, on my last, going from moderately heavy to heavy. Good Luck bro BUFF IP: Logged |
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J_P2002 Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 02:32 PM
Ya, my main problem is I have no mind-muscle connection in the lats, but I've only been seriously hitting the lats for a month or so. So I'm hopin' it will just suddenly kick in. Buff, I'm going light, only had the bar and a 10 on each side for bent over rows. I think that was too much still. Only doing 82 on pulldowns. Alright I'm gonna drop the weight, and work on form and that connection, then whenever I got that down, I start raising the weights. [This message has been edited by J_P2002 (edited June 22, 2000).] IP: Logged |
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J_P2002 Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 02:49 PM
I'D RATHER BE DEADLIFTING db pullovers for lats. Is that the exercise when you lay across a bench and grasp 1 db with both hands, and lower the weight behind your head. IP: Logged |
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J_P2002 Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 02:49 PM
I'D RATHER BE DEADLIFTING db pullovers for lats. Is that the exercise when you lay across a bench and grasp 1 db with both hands, and lower the weight behind your head. Do you you keep your elbows straight or bent? IP: Logged |
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I'D RATHER BE DEADLIFTING Amateur Bodybuilder (Total posts: 30) |
posted June 22, 2000 03:06 PM
I do them laying flat on the bench with my head hanging off the edge. I keep my arms bent throughout the movement and let the weight stretch back as far as possible and then bring it up and squeeze my lats with the weight pretty much directly over my throat. I usually work out alone, but you should probably use a spotter on these or you could really mess your face up. I like to go as heavy as I can to get about 8-10 reps in strict form. My other back exercises like rows and chins, I usually shoot for 4-8 reps. I'm also not a fan of high volume. I usually do 3 work sets on the deadlifts, but everything else is 1-2 work sets. If you are working hard this is all you need. ------------------ IP: Logged |
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RippedNBuff Amateur Bodybuilder (Total posts: 37) |
posted June 22, 2000 04:39 PM
Believe me bro, once your lats begin to expand you will love to work them. I row with 225x8 and feel like I'm going to shit a brick, but the finished result is all I care about. Make sure that your back has a nice arch in it, and shoot for 90 degree bend but since that's really fuggin hard to get you can be at more of an angle. Do the form thing for a couple of weeks and then start throwing on some weight. Put 25's on there dude. How old are you and how much do you weigh? You sound like you know your shit, and I bet you're just doing them wrong cus 65lbs is light even if you don't have muscle. Do you have a back injury? IP: Logged |
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J_P2002 Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 06:17 PM
I'm 16, 5'8 165 lbs 12 % bodyfat. I do have some wide ass shoulders, but I thought that is even better for developing a killer back. I don't know what my problem is, I have never really felt my back muscles at all. Ever since the first time I did a chin it was all bis( that was when I was like 6). I've tried about everything in the book to try to get these babies built. I work on hella form all the time and I still hit my bis harder. I had been lifting for about a yr. and a half just bis and chest. So I actually think my bis are stronger than my lats, if thats possible. I was curling over 100 lbs. and I'm only doin 82 on pulldowns, so.... IP: Logged |
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RippedNBuff Amateur Bodybuilder (Total posts: 37) |
posted June 22, 2000 06:54 PM
Bro, stick to the routine I gave you, and work on pull-ups to start building your shit up. Use a wide grip and try to hit your chest to the pull-up bar, if that's to hard at least get your chin up there. Don't worry man, we all have to start sometime right? I did bench bi's and tri's for one year, totally neglected everything else then once I started to do squats I was only squatting like 115, but benching 185x8. Very unbalanced. Make sure you're eating to bulk so you have enough energy. Don't be discouraged if you only get 3 pull ups, because to be honest with you I'm pretty new to the sport also and 7 months ago I could only get 3 now I do 15, and with a 25 pound weight I can get 8. Time and patience with a head on your shoulders = success bro. Now go kick some fuggin ass IP: Logged |
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mystic_hormones Amateur Bodybuilder (Total posts: 13) |
posted June 22, 2000 07:08 PM
I like working back. today is back day for me and I have to say pull downs are nice but don't use your whole body to pull the weight it just makes people resting 20 ft. away laugh. besides it only wears you out rather than pump up the muscle. Wide grip chins do great. just hang from the bar to stretch the lats. Ideal reps for me is between 8-10 doing 3-4 sets on 4 different exercises. IP: Logged |
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scooby Amateur Bodybuilder (Total posts: 25) |
posted June 23, 2000 06:21 PM
Pull ups, pull ups, and more pull ups. Its the best back exercise you can do. IP: Logged |
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Tulk311 Amateur Bodybuilder (Total posts: 56) |
posted June 23, 2000 07:58 PM
Damn right Scooby!!!! IP: Logged |
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MaxMuscle Pro Bodybuilder (Total posts: 146) |
posted June 25, 2000 06:05 PM
Stick with mass builders. Try this routine. Close-Grip/Palms Up Pulldowns 1 x 6-10 Hammer Strength Seated Row 1 x 5-8 Deadlift 1 x 5-8 If you want, you can add more sets. I use low volume training. I recommend that you go to a personal trainer and have him show you how to do each exercise without using your biceps. Good luck bro. I actually recommend HIT. Before I started HIT, my back was my weakest body part. When I started HIT, my back grew. Now my body is pretty proportional. Now I use a modified HIT routine. I started out using HIT methods that were in the book Brawn. Now I use Mike Mentzer's Heavy Duty Training. I like both of them. ------------------ IP: Logged |
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