Building a Big/Strong Back Swains Way

[louden_swain]

Well folks, I was feeling a little down today. . you know the usual. . research and figuring out where I will be in the next few months. . with these thoughts in mind I figured it was time to hit the gym.

The workout I put in tonight was nothing fancy. . no chains, bands, box or etc. . . . just heavy iron ready for me to kill.

Here is what happened this evening in 45 minutes:

BACK

1. Barbell Rows -

135lbs x 10, 225lbs x 10, 275lbs x 10, 305lbs x 8

2. Seated Pulley Rows -

180lbs x 10, 220lbs x 10

3. Wide Grip Pull-Downs

150lbs x 10, 180lbs x 10, 210lbs x 10

4. Partial Deadlifts (knee level)

495lbs x 10, 545lbs x 8

5. Barbell Shrugs -

315lbs x 10, 405lbs x 10

BICEPS

1. Barbell Curls -

100lbs x 3 sets of 10 reps

FOREARMS

1. Hammer Curls -

50lb DBs x 2 sets of 10 reps


I was in an out in 45 minutes. The gym was busy tonight. . the strong boys were in the house. . we had some guys working out with 365lbs and 405lbs on the incline and flat bench press.

Overall Notes***

- huge pump. . .even in chest WTF?? lol
- no pain!!! YES!!!
- my mood improved
- I feel refreshed

- gym rags are in the laundry and my chicken breasts and 3 biscuits are in the oven.

I am drinking down a 1/2 gallon of gatorade.

Overall, a great workout!!!

 

[louden_swain]

Whoops!!! Can I change the title of this thread??

I meant big/strong back lol

help me out mods. . please!

 

[thebrute]

awesome brotha.. looks like your workin with some heavy weights yourself. huge arms in the avatar brotha!! tb

 

[louden_swain]

awesome brotha.. looks like your workin with some heavy weights yourself. huge arms in the avatar brotha!! tb

Thanks bro. . .my guns aren't quite the size of yours, but I am workin on it lol.

 

[NWinters]

Both ya got guns!!!!

 

[PolishHammer1977]

nice job SWAIN!

I am pulling for you man.

 

[louden_swain]

Thanks guys!!

I am still not satisfied with my guns, but they are starting to fill out. . especially when I hit my mid-twenties.

I still need to put on some lbs.

 

[NWinters]

Muscles look better when they have aged a little......Look at Stallone!!!! Hes 57 yrs old and still looks really good.

 

[louden_swain]

All I know is that in 1999, my arms were 17.5 inches fully bloated.

At the time, I was using 10 to 12 sets for each muscle group.

Muscle maturity occurs differently for all people. Stallone looks great for his age and I think he is around 205 to 215lbs.

 

[thebrute]

Thanks bro. . .my guns aren't quite the size of yours, but I am workin on it lol.

hey...i'm never happy...i want 23's now!! tb

 

[thebrute]

Both ya got guns!!!!

hey...couldn't agree with ya more!! tb

 

[thebrute]

All I know is that in 1999, my arms were 17.5 inches fully bloated.

At the time, I was using 10 to 12 sets for each muscle group.

Muscle maturity occurs differently for all people. Stallone looks great for his age and I think he is around 205 to 215lbs.

i know what you mean..in 1997..i had 17 inch arms and they were the biggest arms in my class. at that time i was like more teens..focusing on chest and arms only...muscle maturity is a godsend for us!! tb

 

[Warpath]

Swain, what kind of rep scheme do you feel is best from growing arms?

 

[WalkingBeast]

Damn Louden! Sounds like your one of those "strong boys". Thats some freaky strength! Your arms look alot bigger then 17.5!

 

[MJBossman]

Damn Louden! Sounds like your one of those "strong boys". Thats some freaky strength! Your arms look alot bigger then 17.5!

He said 17.5 in 1999.

Louden good to see you back I love your posts.

My back is still injured...can't do barbell rows or deadlifts...can't wait to get back in there and train.

 

[louden_swain]

He said 17.5 in 1999.

Louden good to see you back I love your posts.

My back is still injured...can't do barbell rows or deadlifts...can't wait to get back in there and train.

I here you about the back . . the lower back takes the longest to recover. I suffered a strain and it sill acts up every now and then, which prevents me from using heavier weights sometimes. The only thing you can do is perform some light rehab work and use exercises that avoid inflicting pain in the area. An injured lower back makes training difficult. . . squats, deads, and rows are all affected.

 

[louden_swain]

Swain, what kind of rep scheme do you feel is best from growing arms?

Lately, I have been using 3 sets of 10.

I suffered from severed tendonitis from using heavy weights, so I cut back the weights and focused on volume. Here are some possibilities:

1. Barbell Curls - 3 x 10
2. Hammer Curls - 2 x 10


1. Barbell Preacher Curls - 3 x 10
2. Incline DB Curls - 2 x 10

Overall, keeping the volume relatively low is the best solution since the arms are heavily targetting by primary exercises. Other ingredients include plenty of food and rest.