THE BEST BACK WORK OUT HELP ME!
I’m looking to create the best back work out because after competing for the first time it was my Weak point IN my opinion. I’m looking for a work out that I can complete in an hour to an hour and 30 mins that will just destroy my back and make it into an animal. just a side note I love doing deadlifts but I don’t know how to incorporate that into my workout schedule because it makes me so sore (I love being sore) that I’m still sore when I want to do legs and squats are out of the question when my lower back is still aching. Anyways any tips/advice would be great I want to build a back of a champion. Thank.
July 16, 2008 at 11:21 am
Do a 3 set pull up warm up,
then do 4 set wide grip pull downs
do set 1 as a sinfle warm up
set 2 heavier 1 set
set 3 double drop heavy then drop 50%
set 4 triple drop heaviest first drop 2nd 50% then third 50% more.
next workout
do 4 sets T- bar rows
start light then work your way up to the heaviest set on forth one double drop 50 % of weight.
next work out do
3 sets of dumbell rows
start light first set to heviest last set while double droping each one 50%
then do seated pully rows 4 sets super set with a close grip pulldown or a lying dumbell pull over
start light to heavy
you can also switch out you deadlift on days you feel like it in place of the T-bar rows.
the heavier you lift incorperated with the drop sets and supersets, your back will just explode.
I dont know if you want a great trainer for your next show, but i know someone who has taken a couple people pro, he looks like a freek himself and he is local if your interested i will give you his #
let me know how this workout works for you.
July 19, 2008 at 3:36 pm
Pull ups dude … close grip, palms forward and any other variation you can figure out. They are great for the lats and upper body and they don’t leave you with the regrets that dead lifts do.
Continue to be relentless …
Brian
July 19, 2008 at 5:25 pm
What do you mean the regrets of deadlifts?
July 19, 2008 at 5:37 pm
got me a little titanium in my neck from deads. it’s taken me two years but i’m back to 405. wouldn’t trade deadlifts for anything.
August 16, 2008 at 2:03 pm
What seem to work for me best for lat thickness was by far heavy bent over barbell rows, but very strict pulling at elbow only and holding contracion for a sec. For width no question pulls ups or chins, no half ass ones full strech to full contraction, and hold. As for deads I do them as part of my hamstring workout but that might change. Now u got any tips for biceps?
August 16, 2008 at 2:04 pm
What seem to work for me best for lat thickness was by far heavy bent over barbell rows, but very strict pulling at elbow only and holding contracion for a sec. For width no question pulls ups or chins, no half ass ones full strech to full contraction, and hold. As for deads I do them as part of my hamstring workout but that might change. Now u got any tips for biceps??
August 17, 2008 at 6:47 am
I had no back for the longest time unti I started incorporating pullups. I do pullups at the beginning of my workout and do 4-5 sets. I am now up to 25 in a row. I like to add lots of weight to make these very challenging, but if you want back width do pullups.