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Help!! My Back Sucks
- Thread starter Jurel1
- Start date
mattcanning99
New member
what are your stats, goals, and diet looking like?
i would recommend heavy t - bar rows and wide grip overhand chin ups.
matt
i would recommend heavy t - bar rows and wide grip overhand chin ups.
matt
the People's Champ
New member
what does your routine look like?
Bikini Mod
New member
Wide grip pull-ups and SLDL will give you nice width.
transplant
New member
A wide grip does not.................
mean it will add width to your back.....at all! That is a myth!
Close grip palms up pulldowns are the best exercise for your back.
If you back is a problem....ask yourself this....are your biceps getting a better workout when you are doing your back or are they holding you back from a better back workout?
Start off with a dumbell or nautilus pullover and superset that with the close grip palms up pulldowns and your back will hurt!
This will make the biceps in a stronger position and therefore increase the intensity in your back!!!!!!!!!!!!!!!!1
Slow down the reps and squeeze at the contracted position....feel the back as you do each rep.....if your not feeling the back in each rep you are not doing something right!
Try this ........ for example grab a wide grip for the bent over row and do a few reps ......now you do a close grip on the row! I bet your lats felt alot better doing those reps in the close grip!
mean it will add width to your back.....at all! That is a myth!
Close grip palms up pulldowns are the best exercise for your back.
If you back is a problem....ask yourself this....are your biceps getting a better workout when you are doing your back or are they holding you back from a better back workout?
Start off with a dumbell or nautilus pullover and superset that with the close grip palms up pulldowns and your back will hurt!
This will make the biceps in a stronger position and therefore increase the intensity in your back!!!!!!!!!!!!!!!!1
Slow down the reps and squeeze at the contracted position....feel the back as you do each rep.....if your not feeling the back in each rep you are not doing something right!
Try this ........ for example grab a wide grip for the bent over row and do a few reps ......now you do a close grip on the row! I bet your lats felt alot better doing those reps in the close grip!
GenetiKing
New member
The back is the most difficult of all musclegroups to train effectively because it consists of several different muscles which contract in various capacities. Also, almost all exercises designed to target the back are compound movements (with the exception of pullovers) which means they involve movement at more than one joint, hence the tendency for other muscles (i.e. biceps and forearms) to bear the the majority of the workload unless a conistent mind/muscle connection is established.
Some pointers on back training:
- Use straps. They will prevent your grip and forearm strength from fatiguing before your back.
-Pre-exhaust with machine or DB pullovers.
-On chins, keep your elbows back and imagine "pushing your elbows down" rather than "pulling your body up." This will help you keep the stress on your lats rather than your biceps.
-You MUST do chins and rows. These are essential back exercises. It's what the back was designed to do from a biomechanical perspective. Other good ones are DB rows, deadlifts, and seated cable rows but never forsake the the first two.
-Keep your exercises simple and heavy. Don't perform more than 12 working sets for back, even if you're juicing. Nine intense sets would be even better. Train each set to complete concentric failure. Endless sets and three hours in the gym are pointless.
-Practice contracting your lats, rhomboids, rear delts, and middle traps when you have nothing better to do. This will facilitate better back workouts rather than ambigious training.
-Eat right and rest plenty. You will grow.
Best of luck bro.
Some pointers on back training:
- Use straps. They will prevent your grip and forearm strength from fatiguing before your back.
-Pre-exhaust with machine or DB pullovers.
-On chins, keep your elbows back and imagine "pushing your elbows down" rather than "pulling your body up." This will help you keep the stress on your lats rather than your biceps.
-You MUST do chins and rows. These are essential back exercises. It's what the back was designed to do from a biomechanical perspective. Other good ones are DB rows, deadlifts, and seated cable rows but never forsake the the first two.
-Keep your exercises simple and heavy. Don't perform more than 12 working sets for back, even if you're juicing. Nine intense sets would be even better. Train each set to complete concentric failure. Endless sets and three hours in the gym are pointless.
-Practice contracting your lats, rhomboids, rear delts, and middle traps when you have nothing better to do. This will facilitate better back workouts rather than ambigious training.
-Eat right and rest plenty. You will grow.
Best of luck bro.
