Please Scroll Down to See Forums Below
Back training
- Thread starter gixxerman
- Start date
desmond
New member
Deadlift, Bent over rows Rows (and no those semi-vertical ones you normally see in the gym), Pullups is the response you will get.
Other ones to consider are t-bar rows, lat pull down, one arm rows, hammer rows, and for lower back SLDL, good morning, or hyperextension.
Although I am in no way experienced compared to others on this board, I have noticed after starting the omega program how important it is to ensure your back is doing the work in back exercises.
As an example, I had been training for a year, could do 5 wide pull ups with weighted with an additional 35-40% of my bodyweight, and despite being at low levels of body fat, had no visible back exercises and no evidence of improvement. The last 4-5 weeks of "proper training" has meant more improvement than the preceding year.
I still don't know what my wide pulls ups were achieving muscle wise as its not as if my bis are big either.
Other ones to consider are t-bar rows, lat pull down, one arm rows, hammer rows, and for lower back SLDL, good morning, or hyperextension.
Although I am in no way experienced compared to others on this board, I have noticed after starting the omega program how important it is to ensure your back is doing the work in back exercises.
As an example, I had been training for a year, could do 5 wide pull ups with weighted with an additional 35-40% of my bodyweight, and despite being at low levels of body fat, had no visible back exercises and no evidence of improvement. The last 4-5 weeks of "proper training" has meant more improvement than the preceding year.
I still don't know what my wide pulls ups were achieving muscle wise as its not as if my bis are big either.
Latisumus dorsi, lats for short
so many diff. options:
behind-the-neck weighed pullups
wide grip weighted pullups
narrow grip weighted pullups
lat pulldowns (wide, narrow, medium grips)
it hits the lats, but I feel it works out my middle / upper back the most
Last edited:
B
Big_BK
Guest
My back day i always do deadlifts or some variation like rack pulls, deficit pulls, etc. Some sort of row, bb, db, machine, etc. I usually save the machine rows for lighter workouts though. Some sort of pull up, parallel grip, wide, etc. To finish up i do shrugs.
cobracock1979
Member
BK, how come u do shrugs on a back day? I normally count em as shoulders
cobracock1979
Member
Awesome performance in the strongman comp by the way, some great material to watch
I'm not BK...and I am not trying to be a smart ass...but traps run down 2/3 of your back. That is the reason I would train traps with back, if.... I did any direct trap work.
Constant progression on DL, Rack DL, and BB row have done my traps/upper back good. I can't remember the last time I did a set of shrugs. If I trained a normal high volume BB type split I would probably do some direct trap work. It just doesn't fit into/is needed in my current program.
cobracock1979
Member
LOL,
Makes sense...im embarrased now
Makes sense...im embarrased now
ahhhh the joys of DC training
i havent shrugged in forever either but
my traps are thick from doing heavy deads and rows
i havent shrugged in forever either but
my traps are thick from doing heavy deads and rows
Bro, I didn't know you were a fellow DC'er! Good to have another in the ranks over here.
Bro, I didn't know you were a fellow DC'er! Good to have another in the ranks over here.
i did it for a couple months but have currently switched to more Max-OT style training
Loved the ridiculous strength gains from DC
and the stretching is intense
i still do some of the stretches with my workout now just
because it helps so much with tightness and felexability
Max-OT was hard on my joints! I've seen it recommended to add in a week of high-rep training before you start the 8-week period in order to protect yourself from joint pain. I think that's a good idea. I think Max-OT was a good strength routine, but my best (hypertrophy) gains have come from DC.
Never really had any joint issues with DC either. I always warmup too.
gotta warm up when your pushing the ridiculously heavy slag iron
most people dont realize how important this is
until it is too late
most people dont realize how important this is
until it is too late
I warm up for at least 7 minutes.
Similar threads
