posted Sat, 11/02/2013 - 06:24
1239
+ 4 My back double bi shot, off season
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Ok so this is a back shot from about 3 or 4 months ago. So all I've ran is a Dbol cycle and then a Deca and test cycle before. My last cycle I did was around 8-10 months ago so I've been off of stuff for awhile my friends but from your honest. Do not lie to me!!! Opinions tell me what I need to work on for my back?
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I think this was air brushed !! L.O.L ! Nice job son ! +3
You caught me!!! Lol but thanks man I been putting in so much hard work I just wanna make sure I keep everything in proportion
AnonWidth. Wide lat pulldowns, wide overhand barbell rows, wide grip overhand pull ups, do shrugs to develop the rhomboids, when you shrug lift the traps up and roll back. Delts look good, biceps look good. And I would deadlift +1. You have a great base to work with. Nice small waist. Get those medial delts to pop and you'll look huge. Keep up the hardwork.
Do you recommend low weight high rep or high weight low rep? Or pyramid sets on deadlift? Like 15,15,12,10
AnonFor deads I like to warm up with 225lb for 10, 315 for 8, 405 for 6, 555lbs for 2-4
I'm not 100% comfortable with doing them yet so I'm gonna start 135 for 12-15 and then ill go to 225 and just work my way up. I have a friend at the gym that does 405 for 20 kids a animal I think his PR is 600 for 1
If you use a reverse grip when deadlifting, make sure to switch up your overhand and underhand grips each week. 10+ years of heavy deadlifting with the same grip left me with muscle imbalances, horrible "deadlift twist" and pain in my left elbow (underhand side). Despite that I still love to deadlift! In fact I might do some today...
Well thank you very much for that tip man, I definitely wouldn't want that to happen but I hope yours gets better!
AnonThat was my deadlift routine. Have your friend watch your form or someone who isexperienced. Start with 135lb and dont use straps at first, develop the feel and the hand placements. Good luck brother.
Definitely will do! And thank you for the tips!
Thanks man I really appreciate it, I will definitely work on the width and yes I feel like my shoulders need to pop a little more. In a few months I will take another picture
nice guns homie.. arms looking solid.. if anything could be critiqued, i'd say work on the thickness of your back.. do you deadlift? maybe work on hyper extensions to get that sexy lower back ;) +1
Actually I don't deadlift lol
Looking good bro!! nice thick arms and low BF%%.. for back I would say wings.. what I have been doing is working negatives on my pull downs and T bar rows.. about 6 seconds a piece for each rep.. I feel the pump a lot more in my wings with negatives..
How many reps? I normally get around 15 and thanks for the advice I will definitely put it to use and let you know how it works
Mr KfizzleGood call, negative lat pull downs... with a partner this would be awesome. Always do and Love negatives with curl machine and dumbbells.
Well I was having so much trouble with my wings and so I did research and looked at plenty back routines and stumbled across negative only back routines.. and wow i put on lighter weight with negative pull downs and rows.. what a difference.. I will be doing this from now on.. everything else I usually like drop sets and pyramid sets but my routine is different everytime I step in to the gym..
NecrotikYeah Bro, my back didn't flare until I dropped the weight and focused on the lats.
That and building my deadlift to 500+ LOL
Mr KfizzleLooks good, all I can think is hairline! Just messing man. Keep it up!
Lol fuck it! But thanks brotha!