Damn you guys and your deisel backs!

[SMS]

My back friggin sucks. I guess it doesn't help that I had scoliosis, but that no excuse. I haven't dead lifted since my hernia, but still, the pics I've seen of you guys, my back gets uterly killed. Post some back workouts (with or without deads). I want those super wide lats that scream hardcore

 

[Deepsquat]

pull ups 3x12
bent over rows 3x10
pull downs 3x10



workout 2
deadlifts 3x6-8
pull downs 3x 6-8
stiff arm pulldowns 3x15

workout 3
pulldowns 3x12
cable rows 3x10
good mornings 3x10

 

[TxLonghorn]

Chins, chins, and more chins. If you can't do chins, get a stool, or chair to put under you and do assisted chins.
Do sets of 5 or 6, then repeat.

As soon as you can, add some weight. Start off with a 2.5 lb plate, and slowly add weight, attach it to a dip belt, or even a backpack.

The benefit that chins have over bent over rows is the lack of stress on the lower back. Also, the benefit of chins over pulldowns is all the muscles you use trying to stabilize your body. I would rather do assisted chins than pulldowns.

 

[2Thick]

All you will need is wide chins (weighted when you can do more than 12), deads, and bent over one arm rows (with a knee on the bench to protect your lower back).

 

[Sexual Mustard]

Pull-ups and t-bar rows (chest-supported for me, I have a back injury) are the staple of my workout, and then I just add in whatever I feel like that day. Usually some type of Hammer Strength rowing machine.

 

[NinjaX]

bent over rows are the shit

 

[he-man]

Agree w/ 2Thick - I use the same w/o and have added alot of size to my back.

 

[Adaptek]

DEADLIFTS.

 

[BigAndy69]

Pre-exhaust with 2 sets of cable pullovers in the 20-25 rep range.

Then Chin-ups, BB rows, cable/hammer strengh rows, lat pulldowns.

 

[nuh_mizer]

deepsquat

what are stiff arm pull downs?

 

[crash3837]

My experience with weighted chin-ups made my back widen quite a bit more. I also used heavy deadlifts. But also the weighted chin-ups started causing me serious pain between my bis and 4-arms, it got so bad at times I could not finish my 3 set.