Hey all

It seems the more I read and understand the more obvious it is becoming to me that the back is of huge importance when creating a better/bigger physique and I just don't think I am training mine correctly to get that big and thick look I see in so many pics. It is strong but not big.

So anyone got any great back workouts they want to share or advice on my current one?

At the moment I do 4 sessions a week, one devoted to back and traps.

BacK Day

Lat pull downs (machine) 12,10,8 reps  
Lat dumbell raises 12,10,8 reps (i think this is what the exercise is called)
Single arm rows (dumbell) 12,10,8 reps
Deadlifts (barbell) 12,10,8 reps
Shrugs (dumbell) 12,12,12 reps

In all cases I do a couple of light warm up sets and then the weight increase on each working set.

Thanks
B.

If you are after a bigger back, both in width and thickness, I suggest you stick to close grip movements on the whole.
Dead lifts, T-bar rows, bent over rows d/bell rows. And finish with pulldowns, reverse close grip is real good to fill the back with blood.

Use a combination of these. Three movements per workout. Don't go lower than 6 reps, and EVERY set should be to failure, NEVER stop a set just because you reach your target number of reps, if its too light add some weight so the weight stops you,not you stop because the rep number is right!

I also do rear delts with back as I see it as part of my back.

Reaper

Hey thanks Reaper, close grip it is for a while then and see what happens. T-Bar rows are not an exercise I have ever done, so may have to try slotting them in.

On all my sets I go to fail, but in most cases have my weights worked so that comes on or around the 12,10,8 guide.

When you say 3 movements per workout I guess that is three per part - so 3 back exercises and then any other body parts on top ie rear delts or traps?

B.

Yes, three movements for back specifically, and add rear delts and traps.

Let me know how you get on.

Reaper.

Quoted from Reaper

Let me know how you get on.

Reaper.

Sure will - and thanks for the advice

i luv t-bar rows. they make a big difference! i try i to hold the contraction at the top for a moment longer n realy feel it dig in, ul notice it the nxt mornin too   chin ups r sumthin u shood consider adding in to ur routine aswel, ther considered by many as THE back builder alongside deads. same as the guys above said, dnt always hav a pre set idea in ur mind as to how many reps ur gona get coz if u think like that thats all ul get when u cood hav got out maby 2 more, n its those 2 last reps that get the growth hormone flowin most!

Cheers wylde - I used to bang out chin ups but I suffered with abit of tendinitis (sp?) last year and i find that chin ups set it off(as does pec-dec) so I avoid them now. I reckon T-Bars are in though.

no bother bro. i had a shoulder problem due to a damaged joint capsule and rotator cuff (i think evryone get it to an extent tho) n that realy screwed up what weights n exercises i cood do. bt sumthing that worked tremendously for me was animal flex which helps joints and other connective tissues. i wood def recomend it to nyone, so if ur stil gettin probs it mite be worth a try.  

Chins  3 sets, failure
Bent over rows  3 sets, 12, 8, 6
Cable rows  3 sets, 12, 8, 6
Dumbbell rows  3 sets, 10, 8, 6
Hyper extension 2 sets to failure.

Make sure to get full stretch and contraction on all movements to hit every muscle fibre... JOB DONE!  

Well its been a good month since I started the new back routine and as I sit at my desk this morning, trying to avoid yawning and anything else that reminds me of just how sore my back is still from Wednesdays back session, I thought would post an update.

The routine I have stuck to is;

Single arm rows - 1 warm up set then 3 working sets
T-Bar rows - 3 working sets
Close grip Lat pulldown - 3 working sets

Upright row - 3 working sets
Barbell shrug - 3 working sets
Rear prone d/bell fly - 3 working sets

My working sets are to fail with a weight increase each set and I try and always increase my start weight from last week.

I would really like to put chin ups in but, as I said above, last year I suffered from real bad tendinitis in the elbow and they aggravate it. It messed with all my training so I am a bit reluctant of setting it off again. Maybe I can get back to doing them at some point.

As for results, I have never felt muscle soreness in my back before and I do now! plus I am staring to get much better size in my upper and lower traps. I am sure the width will come in time, its only been 5 weeks so far.

So cheers all.

If its working then keep at it, and from what you are saying it is !

Thats great, stay motivated and keep putting the hard work in and the results will, as they seem to be, speak for themselves.

Reaper.

What out for the upright rows matey !!! they are known for causing a lot of shoulder problems  ,  as well as wrist problems

cheers Reaper & will do Wingy