Back is Lacking!

[season7445]

Whats going on fellas? Ok here is the deal, I train my back hard and am not seeing any size increase. I know my strength is gradually going up but i dont have the size i want. Please Help! Im gonn alist a typical back routine, let me know what u think.

Front Pulldowns 5 sets
Close Grip rows 3 sets
Wide Grip T BAr rows 3 sets
Pullovers 3 sets
Db rows 3 sets
reverse flyes 3 sets

After my back workout i do my traps. I try to go to failure on each set. Also I do my deadlifts on leg days so those are in there too.

Thanks for any help.
season7445

 

[UA_Iron]

my back day looks something like this:

BB Rows 5x5
Pullups 2x8
DB rows 3x8
Maybe cable rows 2x8
SLDL 3x10

have seen pretty good results thus far. The SLDL have helped to fill out my back. And the BB rows are a good exercise for mass.

 

[casualbb]

Try to balance the number of vertical pulling motions with the horizontal ones

 

[super_rice]

my back workout:

deads 5x5
weighted chins 2x8
pulls ups w/ bodyweight 2x5 or whatever i can manage at that point
db rows 2x10

 

[super_rice]

my back workout:

deads 5x5
weighted chins 2x8
pulls ups w/ bodyweight 2x5 or whatever i can manage at that point
db rows 2x8

most times i don't do the pullups

 

[lavi]

make sure the reps aren't too low and the speed isn't too fast

 

[season7445]

Ok guys thanks, i think im gonna start doing pull ups instead of pulldowns, plus maybe move my deadlifts from legday to back day! Thanks!

 

[ChinkNasty]

back routine:

power cleans (will alternate weeks - heavy one, light the other) - 3x5
deadlifts - 5-7 sets of 5
chins - 3 sets of ten (currently just bw)
bb rows - 4 sets of 10 (alternate sets - 1 set wide grip with palms facing you and 1 set narrow grip with palms facing away)
reverse hypers - 3 sets of 15 (BW - just for the burn)
bb shrugs (front) - 3 sets of 10 (1 sec. hold at top and 10 sec. hold on last reps for each set)

hope that helps,
CN

 

[cwick0]

Whats going on fellas? Ok here is the deal, I train my back hard and am not seeing any size increase. I know my strength is gradually going up but i dont have the size i want. Please Help! Im gonn alist a typical back routine, let me know what u think.

Front Pulldowns 5 sets
Close Grip rows 3 sets
Wide Grip T BAr rows 3 sets
Pullovers 3 sets
Db rows 3 sets
reverse flyes 3 sets

After my back workout i do my traps. I try to go to failure on each set. Also I do my deadlifts on leg days so those are in there too.

Thanks for any help.
season7445

You might benefit the most of you start doing deads with your back workout instead of legs, but if you want you could do straight leg deads with you legs still. Also, why not do the shrugs after deads or better yet when you train your shoulders. Maybe save the rear flys when you work shoulders too.

this would be the order i would do you workout in:

Wide Grip T BAr rows 3 sets
Close Grip rows 3 sets
Db rows 3 sets
Front Pulldowns 5 sets
Pullovers 3 sets

pull-ups?

 

[Deleted member 33117]

Your volume is too high. Also you probably need to learn to feel your back. Heavy is good, but not so heavy that you can't contract the muscle properly. When you contract on each rep, you should feel your back lats cramp and hold for a one count, and on the end of each rep stretch it out until you feel the muscle burning from the stretch. Use the heaviest weights you can handle and still feel this.

 

[The_first_athlete]

^Yea, thats 20 ? sets... Take turns with the excersizes if you like them to that extent to not exclude them.

 

[d-dub]

Dont forget the diet side of things, i often find i change the workout when perhaps i should be eating more clean calories. just a thought.

cheers.

 

[season7445]

MY diet is pretty good, i eat a ton, most ( not all) is clean. Its crazy cause i get such a great pump in the gym, and i know im hitting my back hard its just i dont see the growth i want. I guess I m just gonna change some stuff around try to shock the muscles. Thanks again for all the suggestions. Im defunentlly going to try and sub pull ups for pull downs and im gonna add the dead lifts on back days.

season7445

 

[tzan]

Ok guys thanks, i think im gonna start doing pull ups instead of pulldowns, plus maybe move my deadlifts from legday to back day! Thanks!

Great idea!! Weighted pullups has by far made the biggest difference in building up my back. It still amazes me how effective yet underated this exercise is.

Right now my back routine is:
5x5 Weighted Pullups
2x10-12 DB Rows
2x10-12 Closegrip Pulldowns
2x10-12 DB Side Raises
2x10-12 Reverse DB Flys
3x6-10 BB/DB Shrugs
Hypers
I also lift my side and rear delts on back day.

 

[InTraining]

A few things....there are some great routines posted here...I've always been a fan of weighted pullups and rows for back development...my routine shifts around a little i'm trying to get one set in stone right now but here are the exercises I rotate around(I don't do all these in one session )

Rack Deadlifts
Weighted Pullups
BB rows
DB rows
Cable Rows
Various Row machines
Bar in corner(improvised T-bar) rows
Nautilus pullover machine(great machine for lats if your gym has one)
Wide Grip Pulldowns(sometimes after pullups)

The key thing with back movements is to pull from the armpits...don't pull from the elbows as this causes the biceps to have too much involvement in the movement..

Also lately I have been trying to be a lot stricter with controlling the negative on back movements...