Back excercise suggestions

[liffalot]

Alright you gods with your immaculate back muscles.....I am at your mercy.


I always get jaws dropping at my school with my traps and my back muscles even though I have trouble working them out. Thing is, I feel like the jaw droppage is due to THEIR lack of muscle and not MY large amounts of muscle.

Im also in the middle of a workout and this crossed my mind so forgive me if i make it short.

I need advice on good back excercises. I do the cleans, snatches, shoulder press which seems to work out traps pretty well, RDLs, bent over rows, upright rows if I'm desperate (not a natural shoulder motion, my belief is that it leads to bone spurs), and some core excercises that work the lower back somewhat.....

So help me out in formulating a good back routine.

Thanks a bunch

 

[ExtraMile]

deadlifts and chins!

deadlifts pyramid up to a top set in the 1-6 rep range

chins start with bodyweight until you can do 20 reps

snatches are great if your doing them properly, i wish i had a coach to teach me to snatch.

rows are also good, either barbell or dumbell, I like weighted back raises too but to me deads and chins are the bread and butter

as a back routine you could do this:
chins 3 sets with bodyweight
deads 5x5 pyramid
rows 4x8-12
pullover 3 sets of 8-15

im not sure where snatches would fit in if u wanted to do them on your back day but as they are a power exercise you should probably do them first, 3-5 sets of 3-5 reps

 

[liffalot]

Thanks man.

Only problem with normal deadlifts though is that theyll break my legs down again on a day meant to be a rester for my lower body. If I were doing lower body and back on the same day I'd totally agree.
The snatches dont generate much of that problem and neither do the cleans because the weight never really exceeds 225 on either. But maybe come summer ill change myregiment so I can do all of those on the same day.

I like the chin ups though, hadn't thought about that because I'm fat and lazy. And the weighted back raises had slipped my mind too, I used to do those all the time.

Appreciate it

 

[ExtraMile]

Thanks man.

Only problem with normal deadlifts though is that theyll break my legs down again on a day meant to be a rester for my lower body. If I were doing lower body and back on the same day I'd totally agree.
The snatches dont generate much of that problem and neither do the cleans because the weight never really exceeds 225 on either. But maybe come summer ill change myregiment so I can do all of those on the same day.

I like the chin ups though, hadn't thought about that because I'm fat and lazy. And the weighted back raises had slipped my mind too, I used to do those all the time.

Appreciate it

the deads are low volume you should be fine, you only really hit 1 main heavy work set anyway. just dont work back and legs without rest between

 

[*ebony*]

Alright you gods with your immaculate back muscles.....I am at your mercy.


I always get jaws dropping at my school with my traps and my back muscles even though I have trouble working them out. Thing is, I feel like the jaw droppage is due to THEIR lack of muscle and not MY large amounts of muscle.

Im also in the middle of a workout and this crossed my mind so forgive me if i make it short.

I need advice on good back excercises. I do the cleans, snatches, shoulder press which seems to work out traps pretty well, RDLs, bent over rows, upright rows if I'm desperate (not a natural shoulder motion, my belief is that it leads to bone spurs), and some core excercises that work the lower back somewhat.....

So help me out in formulating a good back routine.

Thanks a bunch

i like lat-pulldowns
pullovers are fun too
dumbbell shrugs while focusing on back

 

[moya]

you can have a badass back with heavy deadlifts alone...

 

[liffalot]

you can have a badass back with heavy deadlifts alone...

With a five digit win in the genetic lottery sure. I never like to rely and part of my body on one excercise alone

 

[the.gladiator1987]

Dude do deadlifts with your hips high, so only your hammies will get sore if anything. And then split your legs to twice a week, once a week hammies and the other day make it your quads.

Only thing I have ever done for my back is

Deadlifts
Pullups
BB rows

fuck everything else they are a waste of time.

 

[liffalot]

right so more like an Romanian Deadlift than a traditional powerlifter type deadlift

 

[the.gladiator1987]

right so more like an Romanian Deadlift than a traditional powerlifter type deadlift

yea exactly but you need deads in there. king exercise for back. RDL's are fine