posted Sun, 11/12/2023 - 04:23
2019
+ 1 am I hitting all the muscles of my back with these exercises?
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Traps = DB Shrugs
Rhomboids = Diverging Seated Row
Lats = Diverging Lat pull-down
Erector = Weighted Back Extension
And 14 sets a week per exercise, but I'm wondering if any exercise hit two muscles at once, so I can reduce the amount of exercise.
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in my opinios, u may try hit a large amount of sets of your back with deadlifts unless you get a back injury.
Think vertical plane to maximize width and horizontal plane to maximize density. Rows and pulldowns/pullups are your core for a complete back. Deads are nice if you don't have back issues.
Jonathan22Rows and Pull-Downs can I use the diverging machines? I will add weighted pull-ups, and for the vertical/horizontal plane I'm not sure to find on google what they're? Also, should I keep the back extension for my lower back or any other exercise will already work it?
Pull-down/pull-ups are vertical and rows are horizontal
Where’s deadlifting?
Jonathan22can I do dead lifts with the smith machine? I like the the barbell perfect trajectory.
That's got a back injury written all over it no way no how.
I wouldn’t personally. Barbell.
I wouldn't either. It takes away the body's natural plane of motion. The body has a certain natural groove/arc when doing deads and the smith locks you into an unnatural plane of motion.
Weighted chin ups double dumbbell row on bench and lat pull downs intensity is key here full rom while squeezing each rep out go hammer and tong at it
Jonathan22Do you have a good back day to share w me?
If you’re trying to grow, you might just need to get stronger. Consider getting away from all this isolation and machine work and back to heavy barbell rows, dumbbell rows, chin ups, and maybe some barbell shrugs.
Jonathan22can I get your back day by any chance?
Sure this is what my coach has me doing now, keep in mind my volume is down a bit because I’ve been dieting:
Single Arm Nitro Pulldown or Single Arm Cable Pulldown: 2 sets of 8-10 reps, 1 set of 12-15.
OH Chest Supported T-bar Row: 2 sets of 8-12 reps, 1 set of 12-15 reps.
Single Arm DB Row: 3 sets of 10-15 reps.
Wide Grip Pulldown: 2 sets of 12-15 reps.
Reverse Pec Deck: 3 sets of 12-20 reps.
Cable Curls: 2 sets of 8-12 reps, 2 sets of 12-15 reps. (face the cable)
Jonathan22Thanks man
Man this is a question I’m always asking myself to bro. Let’s see I got two pull days a week.
Pull A Day
-Lat Pull Down Warm Up
-Barbell Row x 4 sets this week of 8-10 Reps
-Medium width Lat Pull Down x 4 sets 15 reps
-Close Grip Lat Pull Down
-Spider Curls
-Cable Lat Press-down.
Pull B Day
-Cable Row Warm Up
-Barbell Curl 4 sets by 15 reps
-Reverse Curl 4 sets by 15
-Cable Row 4 sets 8-10
-Lat Pull Down 4 sets 15 reps
-Face Pull 4 sets 15 reps
Probably going to change it up soon. May add deadlift back in. Right now I have DB straight leg deads on hamstring day.
You could hit a large proportion of your back with Deadlifts - especially the Traps and Erectors, they would give you some thickness too (everywhere!)
Barbell Rows are insanely effective too! Remember that an effective back exercise should feel tough and exhausting afterwards, it should not feel easy and comfortable to do.
Most people fuck up barbell rows. Looks more like a shrug since they always look to be almost standing straight up by the time they finish
If done right though, they really add some thickness to the back.
but it hurts mommy, why do I have to do that?!
Because Daddy told ya so - now get ya gag ball in Lmao
Lmao
Maybe just drop to 4-5 sets instead of 14. Just up the weight so you can do less reps per set per muscle. 14 sets seem like a lot for me.
Jonathan22But I mean, 14-20 sets is the "optimal" growth speed, so when working my back I'm trying to get 14 sets for all the parts of my back. I'm doing that also with the delts, 14 sets for the 3 single parts of the delts. But yeah it makes me dying because it's too much, that's why I was asking if there is any exercise that work two part of the back at once, so I can just do 14 sets for a single exercise and got my 14 sets on two parts, instead of doing 14 sets with isolation exercises.