back not sore, what am i doing wrong?

[deezy1225]

i dont know what im doing wrong on back day, iv done it 3 times now and for some reason i am just not feeling sore the next day. my form is getting better with each workout. defiantly flexing at the top of the movements. and im staying faithful to the 2sec up, 2 sec down rule. im sore and fatigued at the end of the workout but after maybe an hour i feel fine. i dont know what im doing wrong. i feel sore on chest day... defanitly sore [ by sore i mean i can barly walk properly ] after leg day

suggestions?

Deezy

 

[iggy]

make sure your doing the correct form on rows and pulldowns. on pulldowns i was always told to arch your back at the bottom of the movement and fully contract your lats. when your doing one armed db rows make sure you get a full mange of motion and fully contract your lats. I started really light though and it gave me the best back pump ive ever had.

 

[OMEGA]

Iggy Great advice

I would also add maybe a Pause in the extended position of the rows and pull downs for 1 Second before harnessing for contraction.
Also INSTEAD of the shrugs DO Dead lifts instead at the VERY end till Broke, YOU WILL be sore

 

[sweed]

Great advice as I can use this too!

I love DL's! but I'll stick to strict shrugs, my legs get enough of a workout already!

 

[OMEGA]

Awesome, I just use certain techniques from time to time.

Doing DEADS at the END of a back workout is a "fail safe" for huge forearms and Depth technique for back

 

[desmond]

Is that deadlifts 20; 15; 10; 7; 10 reps, supersetted with side raises, with no rests between the exercises?

Sounds very hardcore Omega!!!

 

[desmond]

Anyone tried the deadlift end to the workout. Sounds really hardcore!

Deezy: I used hook straps today on all the back exercises, and I think it was an improvement, as tensing the forearms to hold on to the dumbells/lat bar can inadvertently cause you to tense the rest of the arm.

 

[OMEGA]

YES is hardcore and actually fun( I get a drug like buzz lol)
no super set.
you would do pull downs
then Rows
then laterals
then Deads Till broke lol

I DONT usually add it in part 1 but it CAN be used in place of Shrugs.

 

[desmond]

YES is hardcore and actually fun( I get a drug like buzz lol)
no super set.
you would do pull downs
then Rows
then laterals
then Deads Till broke lol

I DONT usually add it in part 1 but it CAN be used in place of Shrugs.

Nah it sounds awesome - would I be able to do this every 2nd back routine. I could do rack pulls instead of deadlifts to minimise leg involvement (given you only want me to train them once per week)

 

[OMEGA]

You wont need to worry about legs at that point and your back will take the load preferentially and give out FIRST do to being so pe exhausted

its elegant really

Enjoy