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back workout:
deadlifts
135 *12 warmup
225 *10 warmup
315 *8
405 *6
455 *3
475 *2
495 *1(sometimes barely)
405 *3-5
seated rows(machine)
240*10
250*8
260*6
240*6
200*12
resting 2-3 mins between sets
and thats it!
i do this once a week for my back
i train for power and strength for mma. i could improve with some good suggestions from you guys.
do some pull ups man they work wonders on the v taper and will make your back grow thats my fav one..
i cannot do any kind of pulling down from over my head.old injury will act up.
any kind of lifting or rowing is fine
One arm rows are a must! Also why don't you try going heavier sooner and doing say 3 sets at the heaviest you can manage for 3 reps? Try it one week and see how it feels.
Bent rows. Screw seated rows. Do bent rows for 3 months and you'll notice a difference. Most people say that their a "thickness" exercise, but their the exercise that I credit most of my lat width for. If you're pulling three plates a side on bent rows, your back will be WIDE.
im looking to increase strength amd not so much size.