Mass for BACK!

[JKurz1]

What would you say is the best mass Back exercise?


T-bar rows with barbell in the corner
Deads
Rack Deads
Barbell Rows
or Dbell Rows?

Started hitting straight leg deads on Hammy day, and the feel is intense........curious to back day.

 

[2horns]

IMO in order:
1) Deads
2) BO BB rows
3) Chins

 

[UA_Iron]

do them all, I find the back takes quite a bit of brutality to grow.

My back workout:

Db rows
Wide grip pull downs
T-bar rows
suppinated close grip pull downs
Bb/db shrugs

deads on leg days

 

[ghettostudmuffin]

Heavy deadlifts first off. If you ain't got strong erectors then you don't have a strong back.

The I'd say barbell rows and chinups with palms facing.

 

[view]

there is no single best back exercise.

all you need is:
bb rows -- paralell to ground
chinups
deadlifts

everything is second rate -- machines, lat pulldowns, cable rows, cable pullover, etc.

 

[Madcow2]

everything is second rate -- machines, lat pulldowns, cable rows, cable pullover, etc.

I wouldn't even put those as 2nd rate - closer to 4-5th rate.

 

[UA_Iron]

there is no single best back exercise.

all you need is:
bb rows -- paralell to ground
chinups
deadlifts

everything is second rate -- machines, lat pulldowns, cable rows, cable pullover, etc.

I agree on the BB rows, progressive overload on those and I saw good gains over a period of time.

And I also agree that there's too many funky/ineffective back machines when the free weights are far superior to them.

 

[Chi town]

I can't go real heavy on deads but my favorite exrcises for back mass are:
BB bent rows...palms down, middle finger on the ring
Wide grip pullups

I recently started mixing in DB bent rows, but not the "one hand at a time" method...I have a DB in each hand, working both sides at the same time. HUGE pump in my mid-back. This feels so different from BB rows. And using this method instead of the "one hand at a time" method doesn't aloow u to cheat by twisting your back as u lift.

 

[big4life]

My best results have been with the following workout


bb rows 4x6
deadlifts 4x6
close grip pulldowns 3x8
db rows 4x6

I do my rows with very strict form and make sure that I get a good squeeze at the top.

 

[TheOak84]

deads, 3x3 or 3x5
pullups 3xf
rows 3x12

YEAS!!!

 

[wallcrawler]

there is no single best back exercise.

all you need is:
bb rows -- paralell to ground
chinups
deadlifts

everything is second rate -- machines, lat pulldowns, cable rows, cable pullover, etc.

Why are cable rows inferior to BB rows? If you attach a widegrip bar to the cable wouldn't it work the muscle tha same way as BB rows?

 

[Chi town]

Why are cable rows inferior to BB rows? If you attach a widegrip bar to the cable wouldn't it work the muscle tha same way as BB rows?

No it's not the same. On BB rows you're incorporating your stabilizers to stay in a balanced stance. Cable rows are more for isolation.

 

[Madcow2]

Why are cable rows inferior to BB rows? If you attach a widegrip bar to the cable wouldn't it work the muscle tha same way as BB rows?

If you take one thing on faith in this world, let it be that you will pack on far more mass in far less time (even working far less hard) when using free weights rather than machines (Hammer/Cybex/Pulleys/Cables/etc...).

 

[Whiskey]

For ME, I can't speak for others, to get mine thicker and wider, rev. pullups and wide grip pullups. all with added weight. THen I throw whatever rows I can in at the end

Whiskey

 

[wallcrawler]

If you take one thing on faith in this world, let it be that you will pack on far more mass in far less time (even working far less hard) when using free weights rather than machines (Hammer/Cybex/Pulleys/Cables/etc...).

Hey, I'm capable of taking something on faith!

Thanks, man!

 

[Madcow2]

Hey, I'm capable of taking something on faith!

Thanks, man!

And for what it's worth. There is so much bullshit training and general info surrounding BBing that this should be the only time you go on faith, but I promise you that you'll be rewarded in this instance.

 

[UA_Iron]

Back day is seriously my favorite day...and I cant hit back for about 2 weeks!

I fractured my finger and was advised to stay away from anything involving grip

so pissed off

 

[Schutzhund1]

For me it's:
Deads,
Pullups
Chest supported seated rows.

 

[Tom Treutlein]

I'll participate, even though it seems you've asked this shit before, as have many others. Maybe one day it will stop.

Deadlifts
Pullups
Rows

Not in any particular order.

 

[Mithrandir]

What tom said...either wide grip pull-down or wide grip pull-ups for outer growth...but I find that if I start with something other than widegrip excersizes I cannot do them very effectively later on in the workout...

I cannot deadlift because I hardscape stuff all day..I deadlife limestone blocks from 70-120 pnds about 15-20 hours/wk...so rows are my favorite back exc. I love them

shrugs are great too, but I cannot get a grip on enough weight...I use 90's for about 12 reps..I could do about 18 but my hands slip, I don't know if this is from my job (always holding and grabbing shit) or if this is cause my forearms are just too damned weak, any suggestions?? Also, how many reps should I be doing for growth on shrugs?? 4-8 like other things, or 12-15?? thanks..

 

[smaller]

What would you say is the best mass Back exercise?


T-bar rows with barbell in the corner
Deads
Rack Deads
Barbell Rows
or Dbell Rows?

Started hitting straight leg deads on Hammy day, and the feel is intense........curious to back day.

I'd split your back up over two days. Have a compound movement day and concentrated day.

Day 1
deads
t-bars
Bent over rows
pull overs

Day 2 w/ bis
wide chins
parallel grip chins
seat row w/ underhand grip
dumbbell rows
close grip seated rows

 

[Chi town]

shrugs are great too, but I cannot get a grip on enough weight...I use 90's for about 12 reps..I could do about 18 but my hands slip, I don't know if this is from my job (always holding and grabbing shit) or if this is cause my forearms are just too damned weak, any suggestions?? Also, how many reps should I be doing for growth on shrugs?? 4-8 like other things, or 12-15?? thanks..

Get a pair of straps and some chalk for when your grip starts gettin weak. With the combination of chalk n straps, it feels like the bar is glued to my hands. My traps didn't start growing til I learned to treat them differently. They don't respond so much to the eccentric and concentric motions as they do to the SQUEEZE. On shrugs I go about 15 reps w/ a 1-2 second squeeze on every rep. NOW they're growing. Sometimes I finish w/ down the rack shrugs to really kill em. Here's another good fiinisher we sometimes do (don't know what to call it tho)
Go to the cable rack and get 2 single hand grip attachments and place them at the bottum accross from eachother. Pin off the whole rack on each side, wrap your straps, shrug it up, and hold the squeeze for as long as u can. It should look like a Hercules Hold. Do this a couple times at the end of traps n it'll feel like u have mountains next to your ears!!

 

[Mithrandir]

awesome chi town..Next back or shoulder day i will try that out!