spinal erectors

[HighIntensity]

help me out fellas, I have a very massive powerful back for my size, but I want these to look like two tree trunks on either side.

whats a couple of exercises if any im missing to obtain these

I do

weighted chins
weighted close grip chins
tbar- in the 200 weight range for reps
bb rows at 225
hyperextensions at 135 for 10 reps
deads I pull 425
close grip pulldowns at 265 reps
seated rows
DB rows with 100's (all my gym goes up 2)


also all these exersises are not performed on the same day

 

[The Shadow]

help me out fellas, I have a very massive powerful back for my size, but I want these to look like two tree trunks on either side.

whats a couple of exercises if any im missing to obtain these

I do

weighted chins
weighted close grip chins
tbar- in the 200 weight range for reps
bb rows at 225
hyperextensions at 135 for 10 reps
deads I pull 425
close grip pulldowns at 265 reps
seated rows
DB rows with 100's (all my gym goes up 2)


also all these exersises are not performed on the same day

Good mornings
stiff dead variations
reverse-hypers

 

[HighIntensity]

thanks corn

time to add mornings to my rountines

I do stiff deads for hammies, are you suggesting something different?

And if you could go into a brief explanation of reverse-hypers for me and how they differ from reg hypers


apperciate it

 

[The Shadow]

reverse-hypers have the torso supported flat, like lying face down on a bench. Legs are off from the hips down. The BEST ham/lower back exercise around. Do a search and you'll see a pic.

SL Deads can be mase a lower back exercise by rounding the back and now locking out at the top

 

[HighIntensity]

reverse-hypers have the torso supported flat, like lying face down on a bench. Legs are off from the hips down. The BEST ham/lower back exercise around. Do a search and you'll see a pic.

SL Deads can be mase a lower back exercise by rounding the back and now locking out at the top

thanks

yea at my old gym I worked at we had a reverse-hyper machine, ill make something up at the whole in a wall we have to go to here at school.

 

[rockn2dmax]

what are hyper-extends?
or reverse hyper-extends???

I'm interested in building my back more... and this is something I don't think I've tried...

thanks

 

[blaster220]

If you massive gains, try stiff leg dead lifts... I can't believe the progress my back has made since beginning them 4 weeks ago. Get used to having haYUGE lower back pumps... almost painful.

 

[HighIntensity]

If you massive gains, try stiff leg dead lifts... I can't believe the progress my back has made since beginning them 4 weeks ago. Get used to having haYUGE lower back pumps... almost painful.

as already posted in the thread, I do em thanks

 

[blaster220]

whoops... sorry

 

[b fold the truth]

If you want thick erectors...

Deads
GM's
Box Squats
Rev Hypers
Heavy Farmers walks
Zearcher Squats


That is all I can think of at the moment...

B True

 

[HighIntensity]

If you want thick erectors...

Deads
GM's
Box Squats
Rev Hypers
Heavy Farmers walks
Zearcher Squats


That is all I can think of at the moment...

B True

thanks B

I do farmers, deads, B squats, GMS and will add R hypers

what in blue blazers are Zearcher Squats

thanks

 

[the People's Champ]

 

[b fold the truth]

http://www.olympus.net/personal/cablebar/Zlift.htm

The use of round back lifting has been left out of most of today's training programs...the Zearcher Squat is a good way to safely include it into your program. Talk about a killer ab workout too...

Here is a small pic of them. I normally take a closer grip and try to go as deep as possible. My elbows go way past my knees when I do them...but I don't go too heavy either.

B True