Back Work???

[k1401]

I want to up my back work and could use some suggestions.
Currently doing fairly heavy bent rows 4x6, face pulls 4x8, and some pull downs 3x10. I do these on different days.
Any suggestions? I think I read that the WS guys don't go too heavy with the rows?What do you all think?

 

[Arioch]

Define back work?

Lats, traps, posterior deltoids, erectors, etc?

Traps: Shrugs, olympic pulls, power snatch and clean, etc.

Posterior deltoids: Power snatch, reverse laterals, db power clean, etc.

Lats: Chins, any row (barbell, t-bar, chest supported, DB row, etc).

Erectors: Any squat, dead, good morning, reverse hyper, etc.

 

[Thaibox]

start deadlifting

 

[k1401]

sorry Arioch should have expected that answer

lats for benching in particular

I basically follow WS so I have my ME GM day in there as well

 

[Arioch]

Ideally you will row in the same plane as you bench. Since we do not live in an ideal world, you must improvise.

Chest supported barbell rows with the bar moving in the same plane as you bench would be the most specific. Chest supported t-bar rows are good, but you must follow the arc of the machine instead of your biomechanical curve. Otherwise, the goal of general hypertrophy for lats would be to train them using a variety of movments with rep ranges that cause you to grow. Some people make gains training in the 6-8 rep range, while others sometimes need to venture in to the 12-15 rep range. Basically, you need to find the range that works for you, based upon your fiber type, etc.

Chins are good, but they are hard to master once you get heavier. I actually have no idea how big you are.

 

[endpoint]

start deadlifting

I dont think your lats will receive as much growth from just deadlifting.....traps yes but something more specific

i also think switching up grips on barbell rows (underhand/over hand....and maybe even the hand spacing) will help.

for me....sucking up my ego and using lower weight and higher reps allows more concentration on the lats and avoids to many other muscles being involved and taking away from what i am trying to achieve (bigger lats)

 

[k1401]

thanks endpoint

 

[benchmonster]

I used to do a lot of chins, but like Arioch says when you get bigger, they can cause problems. I have not done them in forever, and decided to do some ballistic chins for 3 or 4 sets of 10 a couple of weeks ago. Well the next day I felt like someone had stabbed a knife in my underarms.

The pain was damn near debilitating. I won't be doing chins in the near future. I used to do them for sets of 15 to 20, many many pounds ago.

I do tons of rows, and when I do pulldowns, I lean way back to more closely approximate the bench plane.

B.

 

[Arioch]

I still do chins but that is because my son has figured out that this is another exercise he will be better at than I am due to his much lighter bodyweight. I have no idea where he gets the attitude.

If you are going to do chins, do not drop into the bottom position and rebound up. This is very hard on the bicep tendon. Slow and controlled is the way to go.

 

[powerlifterjay]

I agree with Arioch. Chest supported rows are the best. I do a lot of lat pull downs to my upper abs. Leaning back a bit and 45degrees, maybe less. I use light weights most of the time, and moderate others i never do reps of 3 or so. Its always 6 and above. With good form. Looking at a regular lat pull down bar , the bar bends down at the ends. I found that grabbing the at their max width i can squeeze better then with a regular straight grip. Basically the equalivalent of doing a bench with a cambered bar.

Chest supported rows
lat pull downs like i described
and hammer strenght rows upper and lower (fancy gym shit)!

Those are all i do in my back days. If i do pull ups we have a machine that takes off as much as you need to do pull ups in good form without killing your self like Benchmaster said. YOu stand on a platform and just do pull ups. Awesome. Again gym shit! But basic rows are all you need.

 

[bigokie]

I must agree with Benchmonster. I can't do many chins anymore, and when I get a wild hair and do some, my elbow and biceps hurt. So no more chins.

If you want to get thicker for bench then stick with barbell and dumbbell rows. Pulldowns with over and under hand grips also work good. And yes deadlifting will make your upper back thicker and stronger so it is something good to do too. I also do some pulley rows from time to time, they seem to hit the right area.

As far as reps go, I usually stick around 5-6 reps of whatever exercise I pick. It just varies, I like low reps more than high reps so that's what I use. I just try to do a few more sets of low reps.

 

[k1401]

great answers
was wondering when some more of you would chime in (Jay)

how many sets a week do you try and get in?

 

[BigWh1tey]

bentover rows , chest supported rows , reverse pushups.

 

[latinus_spicticus]

I do underhand grip chins-- these don't hurt my rotator cuffs/shoulders and biceps like overhand grip. I also lean way back and do a sternum type chinup--bringing my lower chest to the bar really helps my bench, IMO. Face pulls are the only thing I do for rear delts/traps and the little upper back muscles. Other than that I do some V-bar pulldowns and BB rows. I do each exercise for 4 sets of 6-12 at every workout.

DE Bench BB rows 4x6-8
DE Squat Face pulls 4x10-12
ME Bench V-bar pulldowns 4x8-12
ME Squat Pullups 4x15-20

 

[CytoMel]

Try this:

Lie stomach and chest down on a flat bench. The height is up to you but lifters with longer arms will want to raise the bench. Do dumbell rows while lying on the bench. These are kind of like chest supported rows with a lot of work going into your lats. It eliminates momentum and really blasts the lats-Mel

 

[Deciever]

i thin i may try your idea cytomel... or lay stomach flat on an incline bench and position by the low pulley. Then use a row bar and do chest supported rows

 

[powerlifterjay]

I do lats on my back day. Tues. Same day i hto low back. Then on friday Leg day, i hit them again after legs. BUt usually not as hard as i did on Tues. So twice a week is good.

K1401 you found a meet to get into?

 

[latinus_spicticus]

Cytomel, I just did these today on a bench that I raised up with 4-45lb plates underneath each end. AWESOME exercise! My lats are still pumped from the workout. I bet they will be sore as hell tomorrow.

 

[CytoMel]

Cytomel, I just did these today on a bench that I raised up with 4-45lb plates underneath each end. AWESOME exercise! My lats are still pumped from the workout. I bet they will be sore as hell tomorrow.

Yes!! Thats an awesome exercise! Did them last night and I am sore already!

 

[k1401]

thanks for all the great responses

cytomel I'll give that one a try sounds great

Jay......haven't found one yet, but I'm looking! The Mann sent me some websites to check out, how you feeling?

 

[The mann]

k1401......

 

[k1401]

right back at ya stranger

 

[The mann]

sucks that i have not been able to come on here as much,hope everyone is well