My back is weak looking

[Turd Ferguson]

I have been so determined to just loose fat with cardio and get some guns built up that I almost never do back. The other day a skinny guy who just got out of the army was working on back and was looking ripped. Not really big anywhere else but had awesome back and shoulders.

I guess I need to do more. Would you all say pullups are the best for that to build up? I guess I need to just get a whole back day. Problem is I only lift 3 days at the most a week.

 

[ceo]

deadlift

 

[Turd Ferguson]

deadlift

Yeah I know. I have a bad back though and that shit is dangerous for a weak back like me.

 

[Turd Ferguson]

If I could just get good sholder tone I would be geeked. I am going to work in rows, pull ups. and start to do push ups every morning for starters.

 

[needtogetarmy]

Do core stability exercises. It does wonders.

I recommend swimming too. The BEST exercise out there and easy on the back and joints.

 

[mustang_00]

supermans on a stability ball helps out A LOT

 

[DannoMight]

do a lot of rear delts and rows and pulldowns/chins. and maybe some hyperextesions. and if youre only going 3 days a week thats fine. you could do chest/tri's/ front and side delts one day then legs then back/bi's/rear delts. Thats what i do as of late.

 

[digimon7068]

pull-ups. . .wide grip and close grip (with the v-bar). . .

and dumbell rows. . .as heavy as you can stand. . .i use the 150's on my heavy set. . .cause that's all the higher they go at my gym. . .

my bulky back. . .

my lean back. . .

 

[AAP]

<--- says fuck deadlifts, you don't need them.

 

[Faizakafez]

deadlifts imo are over-rated.esp for people with weak backs or poor form..

what is your current split like?

 

[the_alcatraz]

deadlift

+1

 

[the_alcatraz]

pull-ups. . .wide grip and close grip (with the v-bar). . .

and dumbell rows. . .as heavy as you can stand. . .i use the 150's on my heavy set. . .cause that's all the higher they go at my gym. . .

my bulky back. . .

my lean back. . .

Awesome back bro

 

[Wulfgar]

<--- says fuck deadlifts, you don't need them.

i like heavy headlifts

but i feel them more in my ass and hams so i do em on leg day


i am sure there is some carry over to my back though

 

[the_alcatraz]

i like heavy headlifts

but i feel them more in my ass and hams so i do em on leg day


i am sure there is some carry over to my back though

I do stiff leg deads for my hams and bent leg deads for my back...

 

[Wulfgar]

I do stiff leg deads for my hams and bent leg deads for my back...

i think my deads are kind of in between a stiff leg and regular deadlift

but they seem to give my ass a better workout than anything

 

[PICK3]

I got a weak back ...






it happened about a week back

 

[the_alcatraz]

i think my deads are kind of in between a stiff leg and regular deadlift

but they seem to give my ass a better workout than anything

I have very weak hams...my legs are genetically small, so I hate working them out...they're extremely strong, meaning after not having done any squats for ages, I could probably squat 3 plates...easy...but I have genetically small legs...I would kill for Guardian's legs...he's got good wheels

 

[Wulfgar]

I have very weak hams...my legs are genetically small, so I hate working them out...they're extremely strong, meaning after not having done any squats for ages, I could probably squat 3 plates...easy...but I have genetically small legs...I would kill for Guardian's legs...he's got good wheels

its not easy to build big legs

i used to have skinny ass legs

heavy ass balls to the wall training gave me the 30 inch quads i got now.


dont underestimate the power of walking lunges.

 

[str8nubin]

deadlifts imo are over-rated.esp for people with weak backs or poor form..

what is your current split like?

Yay!

Somebody said it.. haha

My back was on its way before I discovered deadlifting

Its all in the execution and intensity, split and frequency are important too

Always try to imagine my arms as fleshy hooks shot full of novocaine

And sqqquuueeeeze

If you are using so much weight that your arms are a necessity, then I would personally back down on the weight

 

[Faizakafez]

Yay!

Somebody said it.. haha

My back was on its way before I discovered deadlifting

Its all in the execution and intensity, split and frequency are important too

Always try to imagine my arms as fleshy hooks shot full of novocaine

And sqqquuueeeeze

If you are using so much weight that your arms are a necessity, then I would personally back down on the weight

yup... when i revamped my training this season i started doing bb rows with the smith machine to really focus my on the strech on form after i got that nailed down i moved to free weights which i do now.

 

[hardrock]

I do deads from just below the knee for back. Feel it like fuck the next day. Great back thickness excercize IMO. That and a rowing excercize is a great combo.

 

[ceo]

i think my deads are kind of in between a stiff leg and regular deadlift

but they seem to give my ass a better workout than anything

I thought you said I gave your ass a better workout than anything!?!??!?

 

[the_alcatraz]

its not easy to build big legs

i used to have skinny ass legs

heavy ass balls to the wall training gave me the 30 inch quads i got now.


dont underestimate the power of walking lunges.

My knees are kinda out of it right now. I haven't been in the gym seriously for two months because of some joint issues from lifting too heavy...what do you recommend to hit the legs with, if I need to lay off the squats/deads for a while?

 

[Wulfgar]

I do deads from just below the knee for back. Feel it like fuck the next day. Great back thickness excercize IMO. That and a rowing excercize is a great combo.

ive seen alot of guys build some impressive backs doing heavy high rep power rack partial deadlifts

 

[Wulfgar]

I thought you said I gave your ass a better workout than anything!?!??!?

well...im not one to kiss and tell...

 

[jd_uk]

I'm no BB expert but pullups have made my back much bigger relative to the rest of my body.

 

[canadianhitman]

<--- says fuck deadlifts, you don't need them.

+1


Bent over barbell rows and dumbell rows will getcha all the back thickness you need (overhand grip, underhand is dangerous for the biceps).

Wide grip chins and/or lat pulldowns for some width.

Add in some close neutral grip pulldowns for the lower lats, some chest-high seated rows (keep those elbows up and out) for the rhomboids, and some shrugs for the traps...and you'll have a solid back from top to bottom.

 

[canadianhitman]

dont underestimate the power of walking lunges.

So true...great for building leg mass, and getting 'functional strength' too.

 

[ceo]

Wulfgar, how's the back width coming along?

 

[Turd Ferguson]

all good advice folks

 

[DannoMight]

a very good friend of mine is an ifbb pro and can'y do deadlifts because of a vulging disc but has one of the most impressive backs i ever seen.

 

[Turd Ferguson]

a very good friend of mine is an ifbb pro and can'y do deadlifts because of a vulging disc but has one of the most impressive backs i ever seen.

I have a disc problem too. Even doing cursl standing hurts my back. So what does your friend do?

 

[Wulfgar]

Wulfgar, how's the back width coming along?

gettin pretty big bro

I was humping my gf the other day and she grabbed onto my lats and goes "wow! your lats are getting huge!"


fuckin 2-3 time a day cardio blows though

 

[DannoMight]

I have a disc problem too. Even doing cursl standing hurts my back. So what does your friend do?

seated rows, dumbell rows, pulldowns, extensions, and some chins. sometimes when he's feeling good he does bent rows. he don't lift heavy anymore though.

 

[WhistleBritches]

<--- says fuck deadlifts, you don't need them.

agreed however i always thrived on them

Built my legs and Traps Permanently