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  1. #1
    Romeoguy62 is offline Associate Member
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    How to get that BIG BACK look

    I have been working on my back and lats pretty hard for some time and haven't gotten the size or definition I want. Which workouts do you all suggest? Currently I do:

    Pullups 5 sets to failure
    Row machine 5x10 horizontal grip
    Row machine (1 handed) 5x10 lateral grip
    Lat bar pull down. wide grip, 5x8

    Am I missing something here? Tips please!

  2. #2
    chest6's Avatar
    chest6 is offline Banned
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    deadlifts 4 sets
    pull ups 3 sets
    bent over rows 3 sets
    lat pulls or tbar rows 3 sets

  3. #3
    Romeoguy62 is offline Associate Member
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    Sorry I forgot to add deadlifts, I do those as well, I meant more the upper back. But I see I should just stick to it and all will be good.

  4. #4
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    quit that row machine junk...do deadlifts, pull ups or downs, barbell rows, and tbar rows

  5. #5
    Flexor is offline Banned
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    Quote Originally Posted by chest6
    deadlifts 4 sets
    pull ups 3 sets
    bent over rows 3 sets
    lat pulls or tbar rows 3 sets
    BORs, oh yeah!!! one of the best whole body exercises along with deads

  6. #6
    Flexor is offline Banned
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    Quote Originally Posted by kaptainkeezy04
    quit that row machine junk...do deadlifts, pull ups or downs, barbell rows, and tbar rows
    yeah machines are junk, nice point there. I've never used one. Anything that can be done with free weights that can be done with a machine, I'd choose the free weight everytime.

  7. #7
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    Quote Originally Posted by Flexor
    yeah machines are junk, nice point there. I've never used one. Anything that can be done with free weights that can be done with a machine, I'd choose the free weight everytime.
    We finally see eye-to-eye on something flexor lolz.

  8. #8
    Flexor is offline Banned
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    Quote Originally Posted by kaptainkeezy04
    We finally see eye-to-eye on something flexor lolz.
    haha, those poor barbell front raises took a real beating didnt they

    Is there the ultimate evil that is: MACHINE FRONT RAISES (with rubber grips and comfort pads for the sissies of course)?

    Anyway I've taken your points on board about front raises
    Last edited by Flexor; 09-21-2005 at 05:36 PM.

  9. #9
    chest6's Avatar
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    Quote Originally Posted by Flexor
    BORs, oh yeah!!! one of the best whole body exercises along with deads
    yup...i switched BOR's and t bars for like 4 weeks or so..came back to bent over rows like 40 lbs stronger

  10. #10
    Romeoguy62 is offline Associate Member
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    When you do bent over rows, you mean with dumbells right? Am I thinking of the right exercise?

  11. #11
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    im thinkin he meant bent over barbell rows becuz those are the absolute best...but aint nothing wrong with bent over dumbell rows.

  12. #12
    chest6's Avatar
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    I do them with a barbell..I think I'm going to start using a belt tho..I got up to 295 on tuesday and my lower back started hurting

  13. #13
    Romeoguy62 is offline Associate Member
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    Damn, is it not hard to keep your balance? Do you just stand straight up, bend over, then row? No support or anything?

  14. #14
    chest6's Avatar
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    Quote Originally Posted by Romeoguy62
    Damn, is it not hard to keep your balance? Do you just stand straight up, bend over, then row? No support or anything?
    No support my man. I need to start bringin my belt

  15. #15
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by Romeoguy62
    I have been working on my back and lats pretty hard for some time and haven't gotten the size or definition I want. Which workouts do you all suggest? Currently I do:

    Pullups 5 sets to failure
    Row machine 5x10 horizontal grip
    Row machine (1 handed) 5x10 lateral grip
    Lat bar pull down. wide grip, 5x8

    Am I missing something here? Tips please!
    you are def missing things here. what i would do if i wanted a big back, deadlift, chins wide grip, rows d.b. and b.b., ditch the machines
    get plenty of rest, dont overtrain with too many sets, get in 1.5-2 grams of protei per pound of body weight

  16. #16
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by IronReload04
    you are def missing things here. what i would do if i wanted a big back, deadlift, chins wide grip, rows d.b. and b.b., ditch the machines
    get plenty of rest, dont overtrain with too many sets, get in 1.5-2 grams of protei per pound of body weight
    i agree...

  17. #17
    chest6's Avatar
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    Quote Originally Posted by S.P.G
    i agree...
    me2..if you follow all of that..your back will grow

  18. #18
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by Romeoguy62
    Damn, is it not hard to keep your balance? Do you just stand straight up, bend over, then row? No support or anything?
    I stand up straight, bend my knees slightly, then bend over until my back is parallell with the floor, full range of motion, no hitch, bring the weight up to my sternum. other guys like to use an angle and or hitch (lower back swinging motion) to each his own.

    but the way i see it, if we bench on a parellell plane with the floor, it would be wise to the same with rows.

  19. #19
    Romeoguy62 is offline Associate Member
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    Great help guys! Can't wait till back day now!

  20. #20
    Keyser Sozey is offline Anabolic Member
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    Or, I just switcehd to back to the basics...
    Try if you'd like: 5 sets wide grip chins (bodyweight for 12-15 reps: bw + 25lbs for 10 reps; bw + 45lbs for 8 reps, bw + 60lbs for 6 reps...Raise/ lower the weight accordingly)
    5 sets bent over bbell rows
    5 sets deadlifts

  21. #21
    Puffader's Avatar
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    do the wide grip pulls downs first..You want wings right?

  22. #22
    delroid is offline Junior Member
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    try doing some T-bar rows... good shit

  23. #23
    redmeat's Avatar
    redmeat is offline Senior Member
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    Quote Originally Posted by kaptainkeezy04
    quit that row machine junk...do deadlifts, pull ups or downs, barbell rows, and tbar rows
    smart man

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