Results 1 to 16 of 16
  1. #1
    jjfman's Avatar
    jjfman is offline Associate Member
    Join Date
    Jan 2010
    Posts
    413

    For guys whos know how to build a big thick back!

    Yoo decided to change up my back workout, would like your advice please guys.

    2 sets wide arm pull up
    2 sets V-bar pull up
    4 sets T-bar row 12,10,8,8
    2 sets DB row 8,8
    3 sets underhand pull down 12,12,12
    4 sets deadlift

    (Some weeks I swap deadlifts for hyperextension due to me playing rugby and sometimes my legs are hammered from that and don't want to over work them)

    Any suggestions on what I should add? Remove? Or change up?

    Thanks

  2. #2
    jjfman's Avatar
    jjfman is offline Associate Member
    Join Date
    Jan 2010
    Posts
    413
    Gna bump this bcoz today I'm training back and wana hit it hardddd

  3. #3
    Dukkit's Avatar
    Dukkit is offline Vitamin Enhanced Sociopathic Post Whore
    Join Date
    Aug 2005
    Location
    ON THE SHORT BUS.
    Posts
    63,635
    I would say...

    on the days your legs are sore from rugby and you still want to kill your back, try Rack Pulls. Takes the legs out of the equation and focuses on the back like crazy.

    Also... I would hit more wide pull ups. I warm up with 2 sets of body weight pull ups. Then hit up 3 sets of weighted pull ups. My back has def widened and thickened since.

  4. #4
    jjfman's Avatar
    jjfman is offline Associate Member
    Join Date
    Jan 2010
    Posts
    413
    Awesome cheers man ill give that a go.
    Can you explain rack pulls just so I know exactly what you mean? If its the same as what in thinkin then I'm using the smith machine?

  5. #5
    F4iGuy's Avatar
    F4iGuy is offline Senior Member
    Join Date
    May 2006
    Location
    USA
    Posts
    1,505
    I like it.

  6. #6
    Dukkit's Avatar
    Dukkit is offline Vitamin Enhanced Sociopathic Post Whore
    Join Date
    Aug 2005
    Location
    ON THE SHORT BUS.
    Posts
    63,635
    just go to youtube and type in rack pulls. there are videos

    its basically a deadlift. but use a squating cage or the like. set the guide bars so that the weight bar sits at about or right below your knees.

    then use same form as a deadlift.

    focus on squeezing and holding that peak contraction. force those shoulder blades together. then let the weight down slow

    id start using a lighter weight then your deads. to be sure you get proper form.

  7. #7
    jjfman's Avatar
    jjfman is offline Associate Member
    Join Date
    Jan 2010
    Posts
    413
    Trained my back today and felt awesome afterwards. Enjoyed my firsrt experience with rack pulls . Cheers for you help man

  8. #8
    Kaytime's Avatar
    Kaytime is offline Associate Member
    Join Date
    Dec 2009
    Location
    Sydney Australia
    Posts
    240
    best way i thickened my back up is with the following:
    Deadlift/Rack Pulls
    T bar Row/Yates Row
    and also Some Rows On Hammer machines.

    I always focus on one row always being underhand to get a better stretch and help build lower lats.

    ill show u my routine for 2 weeks
    Week 1:
    Pulldowns 3 sets
    T bar row 3 sets
    Underhand Yate Rows 3 sets
    Deadlifts 4 sets

    Week 2:
    Weighted Pull ups 3 sets
    Bent Over Rows 3 sets
    V Bar Pull Downs 3 sets
    Hammer Machine Rows 3 sets (Underhand)

    I dont like hitting deadlifts every week due to the fact deadlifts i go over 250kg and i wanna make sure i have 110% healed. Also make sure you have mind and muscle connected because alot of people pull with there arms and not with there back or lats. and one more main thing to consider is the negative. stretching it back down is very important.. watch one of dorian yates seminars you will learn a few things on there

  9. #9
    NVR2BIG1 is offline Banned
    Join Date
    Dec 2009
    Posts
    819
    deadlifts, deadlifts, and deadlifts

  10. #10
    Swifto's Avatar
    Swifto is offline Banned- Scammer!
    Join Date
    Oct 2004
    Location
    Anywhere...
    Posts
    15,725
    Wide grip chins 3x 15 (this is like a w/up)

    Rack pulls 2 w/up 20/15
    4 sets 12/10/8/6

    Wide Grip Lat Pulldown 1w/up 15
    3 sets 12/10/10

    Cable Row
    3 sets 12/10/8

    Bent Over Row 1 w/up
    3 sets 10/10/8

    Extreme stretch, done.

    Proper controlled reps, no swinging, increase weight's every set.

  11. #11
    CDiesel313's Avatar
    CDiesel313 is offline New Member
    Join Date
    Aug 2010
    Location
    Detroit, MI
    Posts
    25
    Quote Originally Posted by NVR2BIG1 View Post
    deadlifts, deadlifts, and deadlifts
    +1

    No other exercise will produce as much density to your overall back then deadlifts...

  12. #12
    the big 1's Avatar
    the big 1 is offline Senior Member
    Join Date
    Jul 2009
    Location
    UK
    Posts
    1,433
    Blog Entries
    4
    Quote Originally Posted by NVR2BIG1 View Post
    deadlifts, deadlifts, and deadlifts
    x2

    off the floor, sumo style, sh1t heavy...4-6 rep range

  13. #13
    jjfman's Avatar
    jjfman is offline Associate Member
    Join Date
    Jan 2010
    Posts
    413
    Again cheers to everyone for that feeling more posotive about gettin a good back workout done now. And I do love my deadlifts especially improtant for rugby the sport I play.

  14. #14
    the big 1's Avatar
    the big 1 is offline Senior Member
    Join Date
    Jul 2009
    Location
    UK
    Posts
    1,433
    Blog Entries
    4
    Quote Originally Posted by jjfman View Post
    Again cheers to everyone for that feeling more posotive about gettin a good back workout done now. And I do love my deadlifts especially improtant for rugby the sport I play.
    stiff leg deadlifts are also great, having powerful hamstrings is great for rugby...

  15. #15
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Montreal
    Posts
    2,213
    Quote Originally Posted by the big 1 View Post
    stiff leg deadlifts are also great, having powerful hamstrings is great for rugby...
    And I think they also hit lower back nicely.

  16. #16
    HawaiianPride.'s Avatar
    HawaiianPride. is offline AR's Think Tank
    Join Date
    Apr 2010
    Posts
    5,637
    DL's, OH BB rows, Hammer Strength Low row, Seated straight bar high row, reverse pec deck to keep it proportional.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •