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  1. #1
    alert is offline Junior Member
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    Oct 2002
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    help with my back !

    i hate my back and was wondering what i can do to widen it ? and also add density to it ...
    what i currently do for back day is
    bent rows 4 sets .
    machine pulldowns 4 sets
    narrow v pulldowns 4 sets
    and cable rows 4 sets

    i find that i can't get a pump like i do say on arm or chest day ...
    when i work back ... i find my arms come away more worked out then my back ... any advice or suggestions would be much appreciated.
    it might be this spare tire around my midsection thats making my back look smaller then it actually is but i really want a more defined back from the front

  2. #2
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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    Use advanced techniques to fully deplete your ATP/CP stores for maximal hypertrophy. You can also work your slow twitch endurance fibers as well for maximal growth. Use short rest intervals - not to exceed 2 minutes between sets. First exercise do explosively - the rest do with a 4-0-2 tempo, 4 seconds on the negative, no pause and 2 seconds on the positive. Here is how you can work in Super Sets and those slow twitch fibers:

    S-1 is the first set and S-2 is the second set of the superset. No rest in between exercises. Do 3 supersets.

    --- Bent Rows 4 sets, 5-8 reps
    {S-1 Cable Rows 3 sets, 10-12 reps}
    {S-2 Narrow v pulldowns 3 sets, 10-12 reps}
    --- Machine Front Lat Pulldowns 2 sets, 40 reps

    If you want real thickness add low rep Deadlifts...

    And remember Hypertrophy training is not for strength but for growth, so concentrate on form and not your ego.
    Last edited by Warrior; 11-19-2002 at 02:36 AM.

  3. #3
    alert is offline Junior Member
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    thx warrior .. i'll give that a try today in the gym and see how it goes

  4. #4
    alert is offline Junior Member
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    well i tried that and must say ... i felt my back being worked thx warrior for the advice

  5. #5
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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