Back

[SaSqUaDgE]

alright guys ive been trying to thicken my backl forever and nothing seems to be working i been tearing my back apart in the wieght room even do drop sets and everything heavy trying to get it bigger i dont do deads tho i do rack deads whihc i think is the same but just works your back instead of your legs to but anyways can anyone help me out any thing special to do give me a little program for a back day thanks guys

[MuscleScience]

Deads were the missing link in my back routine. I almost feel that its like doing squats for legs as a must.

[SaSqUaDgE]

but it feels i ge tthe same feeling doing rack deads as i do doing deads beside the leg feeling

[lotaquestions]

rows, supper heavy. i got rid of every machine in my back routine (except smith). i do rows: bent, dumbell, upright as heavy as possible never going past 6 reps and have seen great results. ive kept deads and pullups wich are a must. also focus on concentration it seems that with my back, more than any other muscle, i have to think about the movement and concentrate on what muscles are working (got that tip from the oak, and it worked for me).

[xlxBigSexyxlx]

deads
bent over barbell rows
T-bar rows
Lat pulldowns
pull ups

[SaSqUaDgE]

well instead of deads can i do rack deads?

[SaSqUaDgE]

where i dont pull it up from the ground i pull it up from about where my knees are its better for your lower back

[crazyhorse1960]

deads are awesome to thicken ur whole body it is good to have it in your routine if haven't before.however,you said before that you been tearing your back apart at the gym,how many times a week do you train your back? back is big muscle needs time to heal like any other muscle.maybe, try to cut back on some sets and maybe exercises as well.

[SaSqUaDgE]

well i do enough to feel it the next day i do it once a week i do like 4 or 5 excercises depends

[MuscleScience]

I am just basing this off my own personal observations. When people do half deads on the smith machine or free weight half deads people tend to go into excessive flexion with their back. The back going into flexion is the most common way a disc herniation occurs. When people do a regular from the floor dead lift since they use their legs they tend to have a more neutral spine. Plus they also use more of the leg musculature to get the back into extension vs using just the erectors of the back to produce this movement which to me is safer for the lower back because in effect you are causing less stress in that area.

I actually see no problem with half deads but just be aware of your form especially when you get fatigued. Which I am sure you do anyway just want for those out their reading this to be aware of the possible risk, cause a disc herniation is no joke for sure.

[the big lebowski]

just an idea here but what bout just switching every week with half deads and full deads.

[Minde1111]

I'd suggest this:

deads
wide grip pull ups
bent over rows
machine rows
Pulldowns

Make sure you get a good squeeze, lower the weights and focus on contracting the back that should do the trick.

[green22]

Drop the rack deads and use full range deads. Give it 3-4 months and I bet you change your opinion.

[SaSqUaDgE]

okay guys i been doind deadlifts i definitly can feel it but for evwerything else doesnt seem to be enough for my other workouts like lat pulldowns rows etc what you think a good rep sets should be on those excercises anyinfo will be greatly appreciated

[Manorexic]

ive always done heavy sets with low reps .... just recently i started doing lighter sets for more reps 10-12 and im seeing greater results.... not sure what your current routine is but this is what worked for me....

[xlxBigSexyxlx]

you should incorporate low, medium, high reps in a workout.

1 week do 15 reps
next week, 10 reps
then 5 reps....

repeat..

that way, you hit all the muscle fiber types

[SaSqUaDgE]

alright cool guys thanks

[Sir Lifts-a-lot]

I have always had a really thick middle back and it is strong as hell. I believe the reason my back is so good is because ever since I have lifted weights I have done old school tbar rows. This is where you stick a bar in the corner and throw about four or five plates on it and row it into your body. You throw a close grip handle on it and go to town.

[Sir Lifts-a-lot]

Oh, and I did rack deads for the longest time and got descent results but just recently switched up to full deads and they really are great! I started doing them on one of those Hammer Strength squat/shrug machines to get the movement down and I love them now!

[roidboyjnr]

Im in your boat as well. I find when i do deads i hurt my lower back, i ask the staff to come and watch me at the gym and i am doing it right but it just kills my back.

should i just go lighter to start? Im also doing chins 4 sets i get about 8,6,6,5 out wide grip but was my first week doing them, i go good on wide lat PDowns about 90kg for 6-8 reps and i do dumbell rows as well 50kgs 3 x 6-8 reps.
You should try them see how you go .......