Back Workouts

**AllAlone** · 06-18-2010, 01:29 PM

I have a pretty good routine for my back...or so I thought...But I learned that my squat is suffering do to a weak mid to upper back. Any particular exersices that are key in building up your back?

**Cousinbutch** · 06-19-2010, 12:41 AM

Good mornings = good squat

Do you deadlift?

**baseline_9** · 06-19-2010, 04:28 PM

Deadlift

Barbell Row

Close grip pull down

Shrugs

Im feeling this back workout ATM

ive started focusing on doing perfect deadlifts aswell, thinking about he movemnet more rather than the weight

here is an example

http://www.youtube.com/watch?v=rL5FCQpcJx0

**lovbyts** · 06-20-2010, 05:08 AM

Originally Posted by baseline_9

Deadlift

Barbell Row

Close grip pull down

Shrugs

Im feeling this back workout ATM

ive started focusing on doing perfect deadlifts aswell, thinking about he movemnet more rather than the weight

here is an example

http://www.youtube.com/watch?v=rL5FCQpcJx0

Considering his waist is 2x the size of mine I think I will leave those out. I have no desire to have a waist that big and would gladly sacrifice some strength/size to keep my waist around 30 in.

**terraj** · 06-20-2010, 07:23 AM

Yeah sorry, deads are restricted for real men only^^

Same guy, looks good to me..

http://www.youtube.com/watch?v=hOESpHhBOA4

**baseline_9** · 06-20-2010, 11:57 AM

Originally Posted by lovbyts

Considering his waist is 2x the size of mine I think I will leave those out. I have no desire to have a waist that big and would gladly sacrifice some strength/size to keep my waist around 30 in.

Why wud doing deadlifts with perfect form like in the video make your waist any larger than it wouod normally get

**xlxBigSexyxlx** · 06-20-2010, 12:43 PM

bent over barbell rows
pullups/chinups
deadlifts
barbell shrugs
lat pulldowns
hyperextensions
t-bar rows

**Bigdog99** · 06-20-2010, 01:17 PM

Originally Posted by baseline_9

Why wud doing deadlifts with perfect form like in the video make your waist any larger than it wouod normally get

I was thinking the same thing......

**DSM4Life** · 06-20-2010, 01:29 PM

Originally Posted by xlxBigSexyxlx

bent over barbell rows
pullups/chinups
deadlifts
barbell shrugs
lat pulldowns
hyperextensions
t-bar rows

Everything here.

**Skyler** · 06-20-2010, 09:56 PM

I don't know, I used to do alot of powerlifting, and all that heavy deadlift did make my trunk overall thicker. Now i just do a LOT of rowing movements, with some pullups and various pulldowns, but have replaced deadlift with light good mornings and hyperextensions, and now i am getting much better back thickness and width than before, while maintaining a smaller waist.

**lovbyts** · 06-20-2010, 10:41 PM

Originally Posted by baseline_9

Why wud doing deadlifts with perfect form like in the video make your waist any larger than it wouod normally get

No I am only saying IF doing that that much weight doing dead lifts makes you that thick I will stick to the lighter weights. I personally dont like the THICK waist look.

I do deads and I have to use good form but due to 2 back surgeries it doesnt take much to REALLY kill/cramp the lower back but Im hoping for long term strength gains that may reduce the 24/7 pain from now.

**stevey_6t9** · 06-20-2010, 10:49 PM

Originally Posted by lovbyts

No I am only saying IF doing that that much weight doing dead lifts makes you that thick I will stick to the lighter weights. I personally dont like the THICK waist look.

I do deads and I have to use good form but due to 2 back surgeries it doesnt take much to REALLY kill/cramp the lower back but Im hoping for long term strength gains that may reduce the 24/7 pain from now.

sounds like vagina syndrome to me lol

**AllAlone** · 06-21-2010, 05:55 AM

I am adding deadlifts back into my workout schedule this week...I took a few years away from it because of my back, knees, etc

But all is good to go now so I'll give it a shot. The only exercise I am not sure how to do are the hyperextensions. My old gym had a machine (a platform w/ a chain and some weights) to do those but without that how can you do those. Thanks for all the input.

**SomeRandomGuy** · 06-23-2010, 11:56 PM

Deadlifts are great. Yeah it hurts my low back sometimes, but I do them anyway. I can pull 730+ from pins in the rack, but not more than 550 off the floor. How do I improve the explosion off the floor? I figured if I could build my calves and low back it might help. Or is the beginning of the lift purely quad strength? Funny how squats seem easier, but supposedly you use more muscles with Deadlifts.

**goodlifting** · 06-24-2010, 02:10 AM

Originally Posted by SomeRandomGuy

Deadlifts are great. Yeah it hurts my low back sometimes, but I do them anyway. I can pull 730+ from pins in the rack, but not more than 550 off the floor. How do I improve the explosion off the floor? I figured if I could build my calves and low back it might help. Or is the beginning of the lift purely quad strength? Funny how squats seem easier, but supposedly you use more muscles with Deadlifts.

big calves don't mean a big dead lift. make sure everything is tight, take in a big breath, and try loading your hammies right as you rip off the floor.

**SomeRandomGuy** · 06-25-2010, 06:39 AM

Yeah I think my hams are weak.

. Quad/Glutes, much stronger.

**shortybrolick** · 06-25-2010, 10:48 AM

Originally Posted by xlxBigSexyxlx

bent over barbell rows
pullups/chinups
deadlifts
barbell shrugs
lat pulldowns
hyperextensions
t-bar rows

all good stuff !!

I like to put a 1 arm row in there -- every other workout. Heavy with full stretch at the bottom.

**AllAlone** · 06-25-2010, 11:51 AM

Hit deadlifts for the first time in years last night...4 warm up sets and then 5 sets of 5 at 315...not too terrible. The last time I did deadlifts I was 50 pounds heavier and maxed out at 605...Fun fun!!