Please critique my back.

[kaptainkeezy04]

First and foremost, I am aware that my triceps are undersized. They are short, and therefore are quite hard to add mass to, and that can't be helped. What, though, do you guys think of my back? Where can I improve? The flash on the camera is taking away the detail and thickness in my upper mid back, and I couldn't get good enough lighting to not need to use the flash, except in the one pick where it is really hard to see any detail at all. Thanks in advance.

[monkeyman33]

Your back looks pretty good, it is round and tapers down perfectly. Just try to keep putting on more width and you will be good.

[RangersLTW]

I think you should hit the top and middle more......but good shape

[kaptainkeezy04]

I think you should hit the top and middle more......but good shape

So, more t bar rows, and seated rows with a close grip...what hits the top?

My usual routine is

3 sets of chins
3 sets of deads
3 sets of t bar rows
3 sets of bent over barbell rows

these are just the heavy sets of course.

[RangersLTW]

Reverse fly for top
I also like doing reverse grip pulldows just to change things up seems to hit my lats better

[RangersLTW]

My back workout is changes but these are my normal workouts
Chin ups
lat pulldowns(wide grip or reverse grip)
Deads
Bent over barbell rows
one arm dumbell rows
seated cable rows

[kaptainkeezy04]

Reverse fly for top
I also like doing reverse grip pulldows just to change things up seems to hit my lats better

I do reverse grip chins sometimes. I've always thought "why do pulldowns when you can do chin ups?

[RangersLTW]

I add in others but usually these are my norms

Oh and add in the reverse fly for shoulders.....
Shoulder press
front lat raise
side lat raise
reverse fly

[RangersLTW]

Well granted chin ups are probably better but why not change it up a little can't hurt

[RangersLTW]

Are you doing them close or wide grip?

[RangersLTW]

When doing reverse grip sorry

[kaptainkeezy04]

I always do wide grip with chins, and yes i can definitely see that i need to be hitting my rear delts more for sure.

[RangersLTW]

Try a closer grip pulling your chest to bar.....might like or do a closer grip reverse lat pulldown....

What is your shoulder workout, not trying to be mean but your shoulders good use a bit more size

[RangersLTW]

To me your width is good for your frame.....i would focus on your rear delts and thickness.......but I would also like to see more comments so you can pick and choose different advice that suits you

[RangersLTW]

hello members......dead night

[kaptainkeezy04]

Try a closer grip pulling your chest to bar.....might like or do a closer grip reverse lat pulldown....

What is your shoulder workout, not trying to be mean but your shoulders good use a bit more size

I've actually heard that my front and and side delts are great, but i've always known that my rear delts lack. my shoulder routine is exactly...

working sets

3x military press
3x reverse flyes/bent over dumbell reverse flyes
3x lateral raises

all with good, controlled form.

[terraj]

Nice spread bro,

A sweet little move I do to end my back/rear delt and traps day is as follows-

Face down on a bench at 30 degrees, DD reverse flyes, big sqeeze in the rear delts and upper back ....a may sometimes at failure on flyes cont with high pulls in the same position, great burn in the upper back.

I will say that my upper mid back has come along since adding that movement, also moved my rear delt and traps to back day from shoulder and chest day.

Peace and good luck

Terraj

[kaptainkeezy04]

Nice spread bro,

A sweet little move I do to end my back day is as follows-

Face down on a bench at 30 degrees, DD reverse flyes, big sqeeze in the rear delts and upper back ....a may sometimes at failure on flyes cont with high pulls in the same position, great burn in the upper back.

Just my 2cents.

Peace

Terraj

yeah i used to do those 30 degree dumbell rows, and really felt a lot of rear delt work, and of course in my upper back as well.

[RangersLTW]

Why don't you give mine a try.....the one posted above.....i also mix things up by throwing in military press and upright barbell rows

I would suggest doing the rear delts last even though they are lacking I don't think it going to matter, I could be wrong about that though

[RangersLTW]

I've actually heard that my front and and side delts are great, but i've always known that my rear delts lack. my shoulder routine is exactly...

working sets

3x military press
3x reverse flyes/bent over dumbell reverse flyes
3x lateral raises

all with good, controlled form.

Military press good
reverse If this is your second workout then I would change reps up and see what happens.
lat raises front or side? And why not both?

[kaptainkeezy04]

Military press good
reverse If this is your second workout then I would change reps up and see what happens.
lat raises front or side? And why not both?

lateral raises to the side, and i have always only done 9 sets for delts. Do you not think this is enough?

[RangersLTW]

Not really but it depends on your body....I am assuming you do split workouts.....so you could have time issues.....supersets might be a option

Here was mine for this week but I do single muscle groups....its what I found that works.

Db Shoulder Press 2 warm ups sets followed by three working sets 60x10,65x8,65x8
Front Lat raises 40x10,45x8,45x8
Side Lat raises 30x10,35x8,35x8
Bent Over Db Fly/Reverse Fly 25x10x3

Granted I am not a freak in strenght but I do have good size lol

[kaptainkeezy04]

Not really but it depends on your body....I am assuming you do split workouts.....so you could have time issues.....supersets might be a option

Here was mine for this week but I do single muscle groups....its what I found that works.

Db Shoulder Press 2 warm ups sets followed by three working sets 60x10,65x8,65x8
Front Lat raises 40x10,45x8,45x8
Side Lat raises 30x10,35x8,35x8
Bent Over Db Fly/Reverse Fly 25x10x3

Granted I am not a freak in strenght but I do have good size lol

interesting because I go lighter than you on presses and lat raises, but i do 40 lbs. for 10 reps on bent over dumbell flyes quite easily.

[RangersLTW]

Not a strong muscle for me good development but weak maybe due to all the freakin overhead arm claps in the service......everyone has their weakness though......mine is width....I seem to get thickness and defintion but been changing things to get wider.

[RangersLTW]

Its not the amount of weight that matters anyway....you do your rear delts for second workout on shoulder day but seem to be lacking in that area.....maybe go lighter and slower and squeeze at top

[RangersLTW]

Good Luck bro, hope I helped some but probably not.....Later

[kaptainkeezy04]

Good Luck bro, hope I helped some but probably not.....Later

You definitely helped, bro, thanks for staying up with me.

[...aydn...]

i would do some hyperextensions for your erector spinea and get a bit more a a christmas tree happening or when u drop some bf it will be there. and do some shrugs supersetted with millitary press for your traps if you want them to grow.

[FireGuy]

A back double bicep shot would show 99% more of what your back has and/or needs as compared to a lat spread.

[irish_2003]

First and foremost, I am aware that my triceps are undersized. They are short, and therefore are quite hard to add mass to, and that can't be helped. What, though, do you guys think of my back? Where can I improve? The flash on the camera is taking away the detail and thickness in my upper mid back, and I couldn't get good enough lighting to not need to use the flash, except in the one pick where it is really hard to see any detail at all. Thanks in advance.

i have the same issue with my triceps, but barbell pullover/press has helped tremendously over the last year

[kaptainkeezy04]

A back double bicep shot would show 99% more of what your back has and/or needs as compared to a lat spread.

well then i will have to post one...will do later tonight, or tomorrow morning.

[kaptainkeezy04]

i have the same issue with my triceps, but barbell pullover/press has helped tremendously over the last year

believe me, bro...i've done a sh!t load of close grip bench presses, and skullcrushers, and they just won't keep up.

[RangersLTW]

I am thinking its his workout...by that I mean his rep/set range maybe its time to overhaul. Does anyone think this or?

[DSM4Life]

Is that a black and white TV ?

[kaptainkeezy04]

Is that a black and white TV ?

haha definitely not!