posted Sat, 04/27/2024 - 06:04
1301
+ 4 BackShot 4½ weeks into a little bulk
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About 4½ weeks into gaining some weight back I lost while injured. Trying to get my back wide and thick!. Can't wait to see how it looks at the end. If anyone as some advice or tips on what I could work on I would appreciate it. Thanks!
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KonstantViktoryWhat type of injuries did you incur?
Nothing beats deadlifts for that posterior development. I've sort of given my back regiment a back off if you will, further development at high levels is largely dependent on growth hormone or more PED administration. Something I simply don't have the money for. Lol.
With that being said, no excuses and the back must be trained hard and thorough just like any other muscle group.
Hard and heavy, emphasis on overall volume, experimentation with weekly frequency and higher rep protocols.
Row variations (dumbbell, cable, barbell, different angles, tempos and contractions, touch points etc)
Deadlifts (sumo, conventional, deficit, Romanian)
Fly movements (rear delt dumbbells, reverse pec dec, special machine, etc)
That's pretty much it, just like any other muscle group.
I appreciate the advice and I treat it just as any other muscle group. I try to do more variations with the back because its such a large area and to hit all the muscles. It ended up being severe tendonitis in my right wrist. Started swelling up and barely able to extend or curl my wrist without some type of pain. It started irritating me awhile back and then it just got worst over time but being me just kinda let it go (which I never suggest to anyone. Def be mindful to any pain that doesn't feel right). I love deadlift and I think that's what really triggered it because I decide to go for 1RM and had straps but didn't use them. I got 435lbs up but my right grip started slipping and when I went to adjust my right hand and thumb to wrap the bar something went pop. Definitely gonna start doing them again but just being more sensible.
I think deadlift is amazing for back it's one of the only exercises that gets my back sore. Looking thick man keep up the good work.
Appreciate that bud. Working at it slow, steady and hit it hard.
Love handles look a bit thick to be so early in a bulk brother. Not knocking the physique, but perhaps timing could have been better structured. I look at every physique with an absurdly high standard though and you should be proud of what you’ve built.
I have seen some great results from converting a lot of my bilateral work to unilateral. Ie single arm pulldowns and rows instead of your traditional wide bar. The back is a huge muscle and takes a lot of oxygen. By switching to single arm I’m able to get more out of each side, fix imbalances, and use less overall weight so my lower back takes less abuse. Give it a shot if you’re open to it.
Agree with the love handles and plan on working on them as I keep going and I appreciate the honesty that's what I'm looking for. I see what your saying and I should have been more active as I was in recovery with my wrist. I was around 205-208 before the injury and they weren't anything like this picture. Thanks for workout info too and I love the single arm pull down and couldn't agree more that it helps focus on each side. I like doing a lot of stuff like that because I always seem to favor my right side (dominant) so I do that so both sides get the full workout.
Also on the posing, drive your head back when doing check in photos, with it tucked forward you can’t see your trap development. I’d also stand a bit more upright and bring your sternum up higher. Standing tall will help elongate your midsection and the waist will look a little better.
You’re doing a good job of flaring the scapula out and activating your lats, it’s hard at first to do that and simultaneously stand tall but you’ll get the hang of it.
I really haven't got into the posing much but I like doing them after sets for some reason. I say to keep some blood flow into the muscle but prob just to look at myself pumped. Will have to start practicing that way. Tell you what posing isn't easy either. That shit takes work in itself. Thanks for some direction with it.
Off subject but …. Is that light shade an atlas ? If so it’s kind of cool ,
Backs looking thick bro but I’ll tell you what I tell all my guys when there training back …. ROW TO GROW bent over rows nothing builds a thicker back in my opinion especially Yates rows
Yes it is lol. It was in my girls kids old bedroom that I have some workout stuff in now. We bought a new house and might end having to take it with me haha. Love the bent over rows. I've been getting in to the bench chest assisted rows with dumbbells and liking them alot. I'm not sure of the actual workout name.
I wonder if that’s what helped me grow my back so quick. So basically my back has been the same size for like 18 months now, everything else was way smaller and just finally caught up. But it grew really fast and it was my strongest body part and now I have a very hard time with it, I can’t get a good squeeze in my lats anymore. I need to go back to some of the movements I was doing, I haven’t done bent over rows with a barbell in like 10 months probably. What about dumbbell rows?
I like to mix it up mate , barbell, dumbbell even cable rows but I always make sure barbell is in there more often than not … I like the old fashioned T bar rows to where the bars anchored to the floor one end
Ya those are great, out of the 10,000 back exercises t-bar rows are def top ten for me
Like I said above I just started the dumbbell rows and loving them. I really feel them in my lats and if I go wider and more in the center. It hits my traps to sometimes which feels nice but try to keep it more towards the part I wanna hit.
If you kinda swing them back and up you can really hit the very bottom of the lat with a nice little squeeze, I’ve never felt something like that before. If you watch a clip of jay cutler doing them he had said im how to do it that way. Idk if you know what I mean by swinging it back but instead of pulling up to the chest kinda go back and up more towards your stomach, it’s great, at least for me
Yes I do actually! Thanks for mentioning that. I was doing them yesterday actually because I wanted to try just different angles and ways to see how they each feel and I felt exactly where your talking about. I really want to work on the lower last. I'll see if I could find that video. Thanks.......Change of subject but I watched The original mass monster Dorian Yates yesterday he was a freaking beast. His whole shit was insane.
Thick!
Appreciate it brother!