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NorgePrecision
New member
My upper middle back is a weak point in my body. I do 3 sets of rows, but that may not be enough. What other exercises could I do to alleviate my problem?
Thickening upper middle back
- Thread starter NorgePrecision
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Schutzhund1
New member
Are 3 sets all you do for back?
Are you intersted in size or strength? (What do you mean by weak point?)
If you are interested in size, I would think that you may need several more sets for back work.
Do you do pullups? If not, you should start.
Are you intersted in size or strength? (What do you mean by weak point?)
If you are interested in size, I would think that you may need several more sets for back work.
Do you do pullups? If not, you should start.
Dynamic pulling is unbelievable for the back - as humantarget said, use clean or snatch grip. Just find some examples of high pulls, you can do them from the hang position, go ahead and use straps, I prefer not pulling mine much higher than a big shrug where the bar becomes weightless after I reach full extension - just my preference and it allows for more weight on work sets which is in many cases a positive.
In addition, the best ways to perform rows are explained here. The first variation is basically standard and the second towards the bottom of the first page is more dynamic but also more effective.
In addition, the best ways to perform rows are explained here. The first variation is basically standard and the second towards the bottom of the first page is more dynamic but also more effective.
super_rice
New member
i do a lot of chins.
what i found to work in conjunction with the chins are pulls, and when you row, try rowing the bar towards your upper abdominal area instead of into your crotch, and don't forget to squeeze your shoulder blades together (scapular retraction... i think. if not for upper back development, then for good form
).
what i found to work in conjunction with the chins are pulls, and when you row, try rowing the bar towards your upper abdominal area instead of into your crotch, and don't forget to squeeze your shoulder blades together (scapular retraction... i think. if not for upper back development, then for good form
).
NorgePrecision
New member
Sorry, I didn't clarify my other back exercises. I also do deadlift, wide grip pull-ups, close grip rows, and occasionally t-bar rows and close grip pull-ups. I suppose I could row into my chest instead of the crotch area. That may help. By weak point I meant my back is strong and the upper middle part is the weakest part.
NorgePrecision
New member
Well then the tops of my traps are good and the bottom is lacking. I'll do some more shrugs.
http://www.fortifiediron.net/invision/index.php?showtopic=7109&hl=power shrug&st=100
The last post in on this page talks about the power shrug. I give a pretty in depth explanation in a few posts on the next page. This is what I was refering to as dynamic lifting. The powershrug is very low on the technique side but you want to start light. The traps pull up and back and were made to pull dynamically. This exercise gets results like nothing else (and builds explosion in a big way as a bonus). You will see physique changes in the mirror in a matter of weeks. Start light and work up to twice a week with 3 working sets in the 8-12 rep range (if you can deadlift in the mid 400's you can probably work up to 315 in this rep range over the course of 3-4 weeks - I know of one person who has gone over 800 for reps with full extension and explosion). I never tell people to use high reps but this works well for this exercise especially when you first start doing them and using lower reps would require more weight and it would likely kill you as this movement is draining. Use straps also because your grip strength will not hold the bar after the explosion with heavy weight and using a hookgrip will leave large chunks of thumb on the bar..
This is without doubt the best trap exercise. No one who does these ever goes back to regular shrugs because after a session or two they realize that regular shrugs are a waste of time and don't get 1/10 the results. Another variation is doing this exercise from just above the knees rather than the more typical high hang. Less weight can be used but it's great for overloading the 2nd pull in the clean and making an athlete who doesn't have good technical skills in the olympic lifts very strong and fast in a short amount of time.
It's definitely worth trying. Lots of fun - huge results - and makes you very fast and powerful.
The last post in on this page talks about the power shrug. I give a pretty in depth explanation in a few posts on the next page. This is what I was refering to as dynamic lifting. The powershrug is very low on the technique side but you want to start light. The traps pull up and back and were made to pull dynamically. This exercise gets results like nothing else (and builds explosion in a big way as a bonus). You will see physique changes in the mirror in a matter of weeks. Start light and work up to twice a week with 3 working sets in the 8-12 rep range (if you can deadlift in the mid 400's you can probably work up to 315 in this rep range over the course of 3-4 weeks - I know of one person who has gone over 800 for reps with full extension and explosion). I never tell people to use high reps but this works well for this exercise especially when you first start doing them and using lower reps would require more weight and it would likely kill you as this movement is draining. Use straps also because your grip strength will not hold the bar after the explosion with heavy weight and using a hookgrip will leave large chunks of thumb on the bar..
This is without doubt the best trap exercise. No one who does these ever goes back to regular shrugs because after a session or two they realize that regular shrugs are a waste of time and don't get 1/10 the results. Another variation is doing this exercise from just above the knees rather than the more typical high hang. Less weight can be used but it's great for overloading the 2nd pull in the clean and making an athlete who doesn't have good technical skills in the olympic lifts very strong and fast in a short amount of time.
It's definitely worth trying. Lots of fun - huge results - and makes you very fast and powerful.
super_rice
New member
fortified iron has some very good discussions going on there.
http://www.fortifiediron.net/invision/index.php?showtopic=7109&hl=power shrug&st=124#
is the power shrug post by madcow you are looking for.
http://www.fortifiediron.net/invision/index.php?showtopic=7109&hl=power shrug&st=124#
is the power shrug post by madcow you are looking for.
Schutzhund1
New member
Nothing like holding your last rep on each set of deadlifts for a 30 count.
JohnnyCoho
New member
NorgePrecision said:
Try adding some heavy shrugs & 1 arm DB rows to your routine!! One of my favorite areas to train!! (Wife hates it though, says I look like a turtle with a shell on my upper back)
I know posing is bad but here's some pics I took a before X-Mas of upper back; (training all natty too @ 36yrs old)
