Need helping triggering back growth!

**dlynch1992** · 10-11-2012, 01:12 AM

Lately ive been really struggling with me back all around building size. Seems like my worst muscle group. Any techniques or special lifts that can help me out? Best rep ranges and anything in between. Thanks for the help_

**Brick** · 10-11-2012, 01:22 AM

Originally Posted by dlynch1992

Lately ive been really struggling with me back all around building size. Seems like my worst muscle group. Any techniques or special lifts that can help me out? Best rep ranges and anything in between. Thanks for the help_

What are you currently doing for back?

**dlynch1992** · 10-11-2012, 01:25 AM

Wide grip pullups warm-up into lat pull downs. Machine rows with a D bar. Barbell rows. and dumbbell rows

**marcus300** · 10-11-2012, 03:08 AM

Attack your back heavy and intense

2 warm ups and then 2 working sets, working sets need to target around 8 reps then get forced or negatives out of them
go with bent over rows, close grip/widegrip pulldowns, low pulley, deads, one arm dumbells rows. Its all about intense and going beyond failure

**Brick** · 10-11-2012, 05:53 AM

Hit it hard hit it heavy!

Get someone to show your deaf lifts

**Squats33** · 10-11-2012, 09:00 AM

Originally Posted by Bucka

Hit it hard hit it heavy!

Get someone to show your deaf lifts

Deadlifts work the entire backside of your body, so do those first! Its an attitude lift!

**evander87** · 10-11-2012, 10:12 AM

Originally Posted by marcus300

Attack your back heavy and intense

2 warm ups and then 2 working sets, working sets need to target around 8 reps then get forced or negatives out of them
go with bent over rows, close grip/widegrip pulldowns, low pulley, deads, one arm dumbells rows. Its all about intense and going beyond failure

Originally Posted by Bucka

Hit it hard hit it heavy!

Get someone to show your deaf lifts

Originally Posted by Jsquat1

Deadlifts work the entire backside of your body, so do those first! Its an attitude lift!

Yet another vote for dead lifts.

**stpete** · 10-11-2012, 07:30 PM

Heavy Deads, Heavy BB Rows, Heavy Bent Over DB's will help.

**AXx** · 10-11-2012, 07:37 PM

Originally Posted by stpete

Heavy Deads, Heavy BB Rows, Heavy Bent Over DB's will help.

This is what I do!!!

Deadlifts yay

**Chief N~** · 10-11-2012, 09:55 PM

Deadlifts will always trigger back growth. Go heavy, for multiple sets.

One of my favorite exercises that really gets my back pumped is the sitting cable row. After about 5 sets at 20+ reps I can feel the pump so strong I know I've done it right.