Thread: I Cant Grow On My Back
11-05-2005, 05:36 AM #1
I Cant Grow On My Back
could anyone give me a back workout
3x10 wide pull downs over hand
3x10 close hand pull downs
3x10 bent over rows
3x10 seated rows
im lookin to gin size and strength
11-05-2005, 05:49 AM #2
4 set's deadlift's
4 set's barbell row's
4 set's rocky pull up's
4 set's seated cable row's
that should get the back growing
11-05-2005, 06:09 AM #3
what are rocky pull ups
11-05-2005, 06:15 AM #4
11-05-2005, 07:41 AM #5
i cant do them yet thats my goal to be able to do them so i need an exercise to give me strength
11-05-2005, 08:06 AM #6New Member
- Join Date
- Oct 2005
- Southern Ontario, Canada
To build up to rocky pulls, work your way up with wide grip pull down until you can do your body weight easily, try to increase the weight your currently doing by 10lbs every 2 weeks or so. might help
11-05-2005, 08:09 AM #7Originally Posted by fino
4 sets deadlifts
4 sets barbell rows (over hand grip, torso parallel to floor...no cheating)
4 sets chins
Chins with preference...even if you only get a couple reps by yourself on each set. Get your training partner to help you with a couple more. Chins imo are more productive than pulldowns.
Don't stay in the gym any longer than usual. Do what you gotta and get out. The temptation is to do more and more for lagging bodypart...when the solution is usually to less volume...but higher intensity.
How long have you been training bro?
11-05-2005, 09:51 AM #8
i dont think it could even do one chin up...thats hardcore. now i have something to shoot for
11-05-2005, 10:37 AM #9
i been trainnig for about 2 years really on and off i have just come out of the army so im tranning more with weights than cardio now. but i am alittle over weight at the min is that ou in thos pics?
11-05-2005, 10:44 AM #10
i never relly feall any soreness the next day i do in my chest and legs never in my tris or back?
11-06-2005, 01:28 AM #11
11-06-2005, 04:53 AM #12
up the weight, lower the reps. if i can do 10 on 1 set, ill up the weight a lot. if you are lookin to gain strength and size, this will work. 7 is the magic number, at least for me. if i can do 7 good reps and its hard and the 7th rep is decently hard to get up,then i keep the weight the same (because usually ill barely get 7, or ill drop to 6 reps). If i can do 6 reps hard, i decide, can i do at least 6 again? if i dont think so, then i lower the weight a little. if i do 8 reps, thats on the high side and I usually make the decision to up the weight and shoot for 6 reps. Then remember the weight...if you did 8 reps the last time, dont make the same mistake, up the weight from the get go and shoot for 7. ive had a lot of people ask me about what i do in the gym, and i always tell them this method and ive seen results in all of them. try it for 4-6 weeks. id bet it would help.
11-06-2005, 04:53 AM #13
whats your tri workout?
11-06-2005, 12:15 PM #14Originally Posted by fino
You've been training off and on for 2 years..but you've only really been consistant recently as you've only recently come out of the army? Is that what you're saying?
If that is the case... consistency may a be a variable you have look into.
One needs to be consistent to make improvements.
Stick to the three exercises that i suggested above.
Try to increase at least one variable from workout to workout. The variables being... weight per set; reps per set.
Try to keep certain aspects constant. The constants would be: high intensity; good form; good nutrition; adequate rest.
Stick it tru and you'll see gains.
11-06-2005, 12:28 PM #15
hey nark, ive been reading your training journals and ive gotten some good ideas. its quite motivating also, so thanks!
what is your diet like right now? im assuming you are trying to bulk...?
11-06-2005, 12:45 PM #16Originally Posted by xtinaunasty
Right now bulking isn't an option as school (workload-induced time constraints) and a lack of funds have proven hinderances.
I'm in maintenance mode right now.
My meals are generally pro/carb..tho i due have some pro/fat meals during the day also..um this is the structure.
pre-Meal 1: slin follewed by pro/dex shake
1 hour later
Meal 1: Pro/carb meal
mid-morning: pro/carb meal
lunch: pro/fat meal
afternoon: pro/fat meal
pre-training: pro/fat meal
If i'm still awake later i have a pro/fat meal
Somedays i dont' get this many meals in tho.
Some days...time only allows me 4-6 meals..in that case i just try to eat my maintenance requirement of protein...Some meals are akin to force-feeding really
Pulling all-nighters at university kinda throws my eating pattern...Some days i get in more...some days i get in less
To the thread's original poster: sorry for the thread-hijack
11-06-2005, 12:50 PM #17
i have just recently started training powerlifting for about 5 weeks and it is crazy how fast my back has grown.....just work alot of deadlifts,bent over rows, pulldowns, chest supported rows, and dozens of different variations of shrugs
11-06-2005, 03:59 PM #18
yea i have just come home from my second tore of iraq but i love you guys to tel me the best way
11-06-2005, 04:08 PM #19
narkossi what wholdb you do if you was 17 p
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