have fun ripping your back apart with this...

[ascendant]

here's something that i fried my back with recently...
not going to give poundages, number of sets per exercise or any of that, as you will need to adjust all that accordingly to your level of development. however, this combo really killed me.

1. wide grip pullups (wide as hell to widen lat spread, no swinging, and all the way up to where bar comes to the bottom of the neck/upper chest area)
2. reverse close grip pullups (having exhausted the outer part of the lats, this hits the inner lat and thickens them)
3. bent over barbell rows (fairly close grip, bring elbows in, and really squeeze the rhomboids at the top)
4. dumbell back shrugs on an incline bench (if you've never done these, you need to try them. they focus just on the rhomboids and if you've never tried them before, you'll see how effective they are the next day)
5. one-arm long bar rows (again, if you've never done these, give them a shot)

after all this, if you don't have knots in your back the next day the size of half-dollars from your workout, then you are the shitake. enjoy.

[BlueAndromeda73]

Just curious when do you do deads? Gonna try this tho next back workout thanks man

[ascendant]

Just curious when do you do deads? Gonna try this tho next back workout thanks man

no prob bro. this workout hit me so good on both the lats and rhomboids that i just had to throw it out there.

as far as when i do deads, i don't include it in my back workout cause i feel it hits lower back far more than upper and i feel the lats and rhomboids are enough to hit in one workout as far as back.

i actually usually just do stiff-legged deadlifts for my hamstrings, which i find effectively hits my lower back. other than that, my lower back does so much stabilization work, i really don't do much of anything else that directly targets it.

[mwolffey]

i do alot of the same stuff for my back wokouts...good call bro...another good back excercise is 1 arm smith machine rows done just like dumbell rows but you can concentrate more on the contraction imo

[~fuelforfire~]

i did that exact same workout on tuesday, that is wicked eh, those wide pull ups is what ive always done, only way to go really.

[Anthony C]

Nice

[lzicc]

Thanks for that post. I need to change my back routine. I am going to try this. What are one arm long bar rows?

That dumbbell shrug on the incline bench sounds interesting. Do you just hold the dumbells and shrug your back?

[ascendant]

i do alot of the same stuff for my back wokouts...good call bro...another good back excercise is 1 arm smith machine rows done just like dumbell rows but you can concentrate more on the contraction imo

i'll have to try those 1 arm smith rows. never thought of that exercise before, but makes sense.

[ascendant]

i did that exact same workout on tuesday, that is wicked eh, those wide pull ups is what ive always done, only way to go really.

wide grip pullups are what's made my back really wide. i've never had a problem with my lat spread, and i believe the main contributing factor to that was the wide grip pullups. i feel them so much more than pulldowns that i know they're far more effective. my lats are probably my best bodypart at this point, so i figured i'd share the wealth.

[ascendant]

Thanks for that post. I need to change my back routine. I am going to try this. What are one arm long bar rows?

That dumbbell shrug on the incline bench sounds interesting. Do you just hold the dumbells and shrug your back?

one arm long bar rows are when you take a straight bar and put one side against a corner somewhere to keep it in place. then, load the other side of the bar up, stand over the bar facing the side with the weights on it, and pull it up towards your abdomen. well actually, with the one-arm variation, you pull it into your side, but i'm sure you get the picture. if you go to bodybuilding.com, you can see a video of each exercise. just to to the exercise section, click on a bodypart, find the movement, and click on the video.

as far as the dumbell shrugs, it's one of the very few exercises that actually isolates the rhomboids. you can do the same thing with pulldown/ups as well, and yes, you just hold the dumbells, shrug the shoulders back and squeeze the rhomboids. though not a very popular exercise, they've really helped me fill in my middle back area very well and you really feel them the next day.

[lzicc]

Thanks bro. I was looking into finding a way to hit the middle back and that seems like that will isolate it.

as far as the dumbell shrugs, it's one of the very few exercises that actually isolates the rhomboids. you can do the same thing with pulldown/ups as well, and yes, you just hold the dumbells, shrug the shoulders back and squeeze the rhomboids. though not a very popular exercise, they've really helped me fill in my middle back area very well and you really feel them the next day.

[mwolffey]

i'll have to try those 1 arm smith rows. never thought of that exercise before, but makes sense.

dude they are so good...you can position your hand a little farther behind you and really hit your lower lat as well....they are amazing with the contraction you get

[ascendant]

Thanks bro. I was looking into finding a way to hit the middle back and that seems like that will isolate it.

oh it definitely will. nothing else hits those rhomboids like that exercise. personally, as i shrug upwards with the movement, i try to bring the elbows out just a tiny bit as i feel i get a better squeeze out of it that way as opposed to just letting my arms hang. experiment and see what works best for you.

[helium3]

here's something that i fried my back with recently...
not going to give poundages, number of sets per exercise or any of that, as you will need to adjust all that accordingly to your level of development. however, this combo really killed me.

1. wide grip pullups (wide as hell to widen lat spread, no swinging, and all the way up to where bar comes to the bottom of the neck/upper chest area)
2. reverse close grip pullups (having exhausted the outer part of the lats, this hits the inner lat and thickens them)
3. bent over barbell rows (fairly close grip, bring elbows in, and really squeeze the rhomboids at the top)
4. dumbell back shrugs on an incline bench (if you've never done these, you need to try them. they focus just on the rhomboids and if you've never tried them before, you'll see how effective they are the next day)
5. one-arm long bar rows (again, if you've never done these, give them a shot)

after all this, if you don't have knots in your back the next day the size of half-dollars from your workout, then you are the shitake. enjoy.

i was tired just r eading it.

[PhishStasH]

I actually incorporate all those exercises into my back workout minus the incline dumbbell shrugs. Will have to try those next week..