Building a massive back

[Elementality]

How far do you guys bend over while doing bar bell rows?

 

[SaiBoT]

When I do pullups, I make sure the lats are doing all the work. I make sure I am feeling thos backs muscles contracting and moving the way they should.

Same with rows. I make the back pull the weight as far as possible, and then finish by bringing the arms in. Make the back muscles do the work, do not pull the weight back with your arms.

+1. The arms should be just hooks... It's hard at the beginning but in time it happens. It's like being able to contract the bis and pecs one at will. Muscle mind connection it's a valuable tool.

 

[[CinnamonBuns]]

How far do you guys bend over while doing bar bell rows?

between 90 and 120 degrees is acceptable in my books
the closer to 90 the better

 

[dabuffguy]

between 90 and 120 degrees is acceptable in my books
the closer to 90 the better

120 degrees? where's your starting point? is standing up 0 or 180?

bent over 90 degrees with heavy weights is begging for a herniated disk.

 

[SaiBoT]

How far do you guys bend over while doing bar bell rows?

Assuming that by standing it's 0 degrees I think any row between 50 and 85 degrees should be the rule. Maintaining a position paralell to the ground or even lower places too much stress on the lower back, it can be done but does it worth the risks? I don't think so

 

[Elementality]

I have this device at my gym where you are bent over at about 75 degrees, chest on a pad, feet are locked in on the heels. There is a horizontal and vertical facing grip you can choose. There is a long pole sticking out where you can stack plates onto it, anyone know what I'm talking about? It's a pretty common piece of equipment.

I usually use straps, stack lots of weight on and do rows with that. I'm really able to keep a good angle, and focus on my back more than my biceps. How you guys think this holds up against free barbell rows??

 

[SaiBoT]

I have this device at my gym where you are bent over at about 75 degrees, chest on a pad, feet are locked in on the heels. There is a horizontal and vertical facing grip you can choose. There is a long pole sticking out where you can stack plates onto it, anyone know what I'm talking about? It's a pretty common piece of equipment.

I usually use straps, stack lots of weight on and do rows with that. I'm really able to keep a good angle, and focus on my back more than my biceps. How you guys think this holds up against free barbell rows??

Yeah it's like a T-Bar but with a chest support. That one is good and if you squeeze the back at the top position even better.

 

[[CinnamonBuns]]

120 degrees? where's your starting point? is standing up 0 or 180?

bent over 90 degrees with heavy weights is begging for a herniated disk.

120 degrees being 1/3 of the way between 90degrees and standing up

so standing up = 180 degrees

 

[bigdave2628]

If you don't do deads or BB rows the back will not grow. You have to stimulate it with something that is forcing it to grow bigger and stronger. Use the back to move the weight not you arms. Arms should only be used as hooks.

 

[ExtraMile]

Sounds good. Has nothing to do with being a pussy. I have had a wrist injury prior. I guess my university's gym just doesn't have people doing deads and I just didn't trust myself on the form with rounded backs and what not. I will just watch some youtube form videos or something and start at a buck thirty-five.

Thanks fellas. I knew compound movements would obviously build a bigger back compared to isolated shit such as cables... I just wanted to know if anybody had any crazy routines, supersets or anything of that nature.

Tomorrow's backday and I'm gonna do deads. I'll hit it hard for EF

If your still lookin for deadlift technique heres a good site, I think it was BIKINIMOM who showed it me when I injured my hip doing bad form deads, dont be put off cuz its a site for chicks, its great for learning the move -> Deadlift and stiff-legged deadlift