Back development is slow.
Hello everyone I am future competitor hopefully in late april. Every thing has been going well but my back is still behind my shoulders and other parts. My back to say is big BUT not like how I want it lol. What are some of your favorite lat exercises?!
Currently my back routine
Pull ups warm up 3sets
Cable pull downs for pre exhaustion 3sets light weight and high reps( put your feet behind hour body. Takes away the swaying! Last one working set of 1.
Db rows both hands same time 4-5 sets 8-10rep range depending if it gives me a huge pump or not if its not working that day ill move to barbell rows that usually helps but if the pump is intense I'll go for sometimes 7-8 sets. Last few 2 sets either exercise will be rest pause.
Cable medium wide grip rows 4-5sets (last one drop set) really light weight with a 1second squeeze each time I pull it in for 15-17 reps. This one takes a while for each set lol.
Straight arm pull downs 4sets high reps and controlled. 15-17 again. This is another finisher to pump as much blood in before my final move.
Rack pulls 4-5 sets heavy 4-6 reps usually not super heavy as I am dead by now lol.
Any Input or advice is welcome just trying to grow!
- Bookmark
- 0
- 0
TryHarder007Bump
RustyhookerAge: 20Height: 6'1Weight: 219BF:
Wide delts and beginning of batwings. Back for me is a genetic joy but it's a lot of areas to hit.
Middle lower traps, upper rhombus will get the thickness you're looking for. Be patient! You're age is just at the spot where I naturally added 30 pounds in 2 years. No gear...big foods.
Seated rows with strict form. No leaning back past 90 degrees. Squeeze those inner traps! Single arm dumbells. Body at 45 degree on flat bench. Feel the scapula extend and contract. Shrugs...those for me are a killer. Many big sets for full pump. 10 sets of 20 with drops. Cables to forehead....The ropes for triceps on the fly cable rack. Set pull at forehead height. Extend arms, pull center of rope to forehead. Arms and elbows finish wide like double rear biceps pose. You'll feel the trap squeeze. Add those into current routine. Carb up good before, you'll need that energy.
I accentuate the rear flex more that picture. Concentrate on isolation. Finishing moves...done
Its not for me but u still get +1
always helping
TacobellAnonymousThank you so much sir for these exercises! Definitely need to focus more on the traps! Means very much for your time to helping me progress! And thank you for the compliment on the shoulders
definitely will use this knowledge you have given me. Thank you again sir!
It's genetic bro, my back grows with little to no effort, 9 sets and I'm getting more and more stretch marks on my lats, chest on the other hand progress is that of a snails pace. Doesn't matter what I do. We all have genetic strong points and weak points. Just stay in the 8-12 rep range, it may not be the best but you will grow as opposed to trying very high reps or low reps which only some people respond well to. Add some higher rep stuff at the end for a big pump to reslly push blood and nutrients into the muscle and help stretch the fascia. I vary my reps, start with heavy barbell rows 6-8 reps, then some narrow grip pull downs 8-10 reps, cable Rows or tbar rows 10-12 reps then finish off with some pull-ups or wide grip lat pull downs for 15 reps. Then next month I might switch up some exercises and do a pyramid scheme like 15 12 10 8 for each exercise. I'm being lazy with 9 sets only right now but I still grow, usually I stay around 12-16.
You must learn to fully isolate the muscle and take your arms out of the equation, use straps, find the mind muscle connection, hold the static portion of the rep for a second or two and then slow controlled negative. Don't just pump up fast reps. It looks like you're doing close to 30 sets? And it's not working well. its not about quantity it's about quality. Try 10 sets or so twice a week. You gotta change something at this point, but you already using crazy amounts of volume so the only thing to do is back off. To build a quality back you don't need much more then deadlifts, barbell rows, pull-ups, lay pulldowns and some cable rows.
Last thing, are you getting stronger? This is huge, every so often you need to drop the volume and the reps and focus on strength, then come back into the higher volume workouts with your increased strength so you can continue to stimulate the muscle. You won't get anywhere fast lifting the same weights week after week.
TacobellAnonymousI also train back once a week then have a day where I just solely deadlift and rack pull
TacobellAnonymousI think I really need to focus on strength everything has grown in strength wise other than my back. I think I should focus on the weight a little more but still hold good form and squeeze. Whatcha think? Drop volume to maybe 10 sets and increase weight and focus on strength for a bit? See how that works? I'm on stuff so I think playing around wont hurt anyone. Thanks man that was a novel but very good! Wish I could plus one you and make it count
Can you take a pic and post it up?
TacobellAnonymousWhatcha think brother? You're one of few I trust completely and would love some pointers in the back department! Other than traps of course!
I've posted in your pic thread, review and we'll take it from there in terms of a plan.
TacobellAnonymoushttps://www.eroids.com/pics/back-development-is-slow-forum-post-picture
My back is my "biggest" body part. I always trained it heavy and it just looked like a big wide back. Now, I train it relatively light and high reps... Lots of volume . It has totally transformed and has nice shape. I especially have seen immense progress from high volume shrugs and rear delt flys, it has given my upper back really nice definition
TacobellAnonymousTonight I changed if up.. More rowing and rep range 5-6 MAX and failure every working set with lots of drops which didn't go so well since I already went so heavy lol On everything except straight bar pull downs and db pull overs. I'm off season eating about 5125 cals 35p/35c/30f. Changed my cheat meal day today Wednesdays aka back day so last meal of the night is a protein shake and whatever place I eat at (tonight was a Mexicali spicy burger with extra chili's, fries, abd SF ice cream) and TNE ;) HOPE this will help lol
Ever thought about doing straight arm pull downs first to preexhaust lats before you do a big heavy exercise like bb or tbar rows to wreck the lats? This should take the weaker biceps out of the equation
TacobellAnonymousalso sometimes I trade the cable rows for tbar rows if I have the energy and maybe had some TNE for breakfast ;)