For all those who can't get a good back pump--

[g-dogg]

I always go heavy on everything and my back just couldn't get pumped at all, so I changed up my back workout and used about half the weight as I normally did-and BAM-my back started growing once again-I am usually sore for about 2-3 days and it feels great-I do the same exercises (t-bar or bent over rows, pulldowns, low cable or hammer rows, chins) but just at a lower weight, it's hard on your ego at first but fuck your ego-give it a try and see how it works, it works great for me!

 

[chrisoh]

wait, you dropped your poundage in half and you started growing? Did you keep total sets and reps the same?

 

[g-dogg]

wait, you dropped your poundage in half and you started growing? Did you keep total sets and reps the same?

Believe it or not, yes, I really concentrated on the muscle contraction and I got unbelievable pumps, it's prolly up to about 75% now but with much better form--I kept the reps and sets about the same-I train pretty instinctively though, it depends how I feel that day-

 

[ZKaudio]

Even if done correctly dont bent-over rows still have negative effects on your back? I've heard it's easy to fuck oneself up on those.. confused...

 

[HUCKLEBERRY FINNaplex]

Even if done correctly dont bent-over rows still have negative effects on your back? I've heard it's easy to fuck oneself up on those.. confused...

If done correctly,NOTHING adds thickness to your entire back quite like them.B/O rows are THE thickness builder...

 

[ZKaudio]

Thx, my old lifting partner and pretty much my mentor was a national competitor but he always preached against bent over rows. He also had Godlike genetics... I'll start tryin those out.. what exactly is "perfect" form for bent over rows?

 

[HUCKLEBERRY FINNaplex]

Knees should be slighly bent,head should be facing upward,never looking down.Feet should be approximately shoulder width apart.Most important is BACK POSTURE.Your lower back should NEVER Bow over(like a camels hump),in fact,if anything it should be bowing slightly 'inward'.Concentrate on sticking your chest out and bringing the bar to your lower stomach.Feel the lats stretch at the bottom portion of each rep.When you bring the bar up,concentrate on really feeling the shoulder blades squeeze together as the bar touches your stomach.Keep the movement slow and deliberate and never jerk the weight up or use your lower back to 'semi-deadlift' the bar up..

 

[solidspine]

Thanks,

I have had similar results on my back

cut the weight and focus on form and pump and burn.

 

[solidspine]

Knees should be slighly bent,head should be facing upward,never looking down.Feet should be approximately shoulder width apart.Most important is BACK POSTURE.Your lower back should NEVER Bow over(like a camels hump),in fact,if anything it should be bowing slightly 'inward'.Concentrate on sticking your chest out and bringing the bar to your lower stomach.Feel the lats stretch at the bottom portion of each rep.When you bring the bar up,concentrate on really feeling the shoulder blades squeeze together as the bar touches your stomach.Keep the movement slow and deliberate and never jerk the weight up or use your lower back to 'semi-deadlift' the bar up..

Absoultely correct, also it helps to break it up, one week use a straight bar, the next and EZ bar. and I love the T-lift.

 

[B-legit]

What i do every once in 4-5 back workouts is bomb my back with heavy weights (6-10) reps for each set, and after about 10-12 sets i go over to the assisted pull-up machine. I space my arms as wide as possible and put the pin at about 100 assisted pounds. Then i do about 60-80 reps and you want to talk about a PUMP...my back gets so swollen from that, but something to keep in mind is this is not something to do every workout, but once in a while.

 

[g-dogg]

Even if done correctly dont bent-over rows still have negative effects on your back? I've heard it's easy to fuck oneself up on those.. confused...

Don't believe everything you hear, some people are just lazy and make up excuses for not doing hard exercises (rows, deadlifts, squats, etc.)-Huck is 100% right, rows will give you thickness like nothing else can---example: you'll RARELY hear someone with big quads say they never squated, but the guy that looks like he's riding a chicken will be the FIRST to tell you squating is bad on your knees or back-go figure

 

[HighIntensity]

yes. sometimes going high reps will shock your body nicely...are your doing high intensity?

 

[joey10j]

not to beat a dead horse, but high intensity is the way to go, also what i just found is that if you don't rest b/w sets and do situps then you get a better overall feeling,and see abs quicker. only works on the sauce

 

[jc21]

hey huck you forgot one thing about the form. the angle of your upper body to your hips. some people like to do it so they are standing almost upright..i really dont like the way this looks. looks more like they are doing shrugs. then you have the way that the old school guys do it...with a 90 degree bend which is definatly a lot better for back development than the straight up style. i find about 60 degrees works best for me. do you guys see what i am talking about?

and yes high intensity is the way to go...but not i sacrfice of form. some people have different idea of intensity...working hard in a set is great but when you are going crazy and lifting like a football player, then i dont call that intensity. intensity to me is 30-45 secs between each set...i jump on, my training partner jumps on , and i am on right after him again.

 

[Thaibox]

Funny, I always feel a pump in my back(end) when I'm around you g-dogg

 

[ZKaudio]

thx for clearing that up guys

 

[cure]

hey huck you forgot one thing about the form. the angle of your upper body to your hips. some people like to do it so they are standing almost upright..i really dont like the way this looks. looks more like they are doing shrugs. then you have the way that the old school guys do it...with a 90 degree bend which is definatly a lot better for back development than the straight up style. i find about 60 degrees works best for me. do you guys see what i am talking about?

and yes high intensity is the way to go...but not i sacrfice of form. some people have different idea of intensity...working hard in a set is great but when you are going crazy and lifting like a football player, then i dont call that intensity. intensity to me is 30-45 secs between each set...i jump on, my training partner jumps on , and i am on right after him again.

I know exactly what your saying. By standing at a 45 degree angle you target the traps and muscles higher up on your back while by staying at a 90 degree angle you target the the lats (both upper and lower) and even mid back. I work my traps on a different day then back and nothing pisses me off more than waking up after a back workout and having sore traps. For me this means i did not work my back preperly and completely.

 

[g-dogg]

yes. sometimes going high reps will shock your body nicely...are your doing high intensity?

Yes, I am training with high intensity-I don't even go with really high reps, maybe 12 at most but my form is perfect and I squeeze my lats during the entire exercise

 

[Tombstonealley]

The best thing about bent over rows is the versatility. You can do then at 90degrees all the way up to 25or30degrees. You can use a wide grip, a close grip, pronated or supinated, to the chest or to the waste. To target rear-delts you can pull to neck. It is amazing the variations-and even more so-the effectiveness.