BACK!!!

exaktlywhat · 07-04-2005, 12:18 AM

i know that my back is lagging and i need to build it and everyone tells me deadlifts are best for back. i just cant do them, i actually injured myself pretty bad a while back and i just dont like to do them anymore. what else can one do to develop those big lats?

Stu21Ldn · 07-04-2005, 07:59 AM

pullups and rows are good for hihting the lats.

vinger · 07-04-2005, 09:06 AM

deadlifts are the way to go mate. what was the injury? Could u not start them up again n keep it light concentrating on form, upping the weights slowly as u get better? Injuries usually happen because of bad technique, im not saying thats the only way ppl get injured but if your form is spot on then injuries should be rare.

Im not a fan of deadlift myself mate, i hate em. but i know i need em so i just battle thru back day as best i can. Otherwise if u really are against deadlifting again then pullups n rows as said above will get your lats.

exaktlywhat · 07-04-2005, 08:08 PM

i think the injury came from lifting too heavy. we were using a smith machine and i was feeling good about it and we finished the set off but the next day i was dying, i couldnt lay down or sit comfortably. i really jacked up my kidney somehow, i know it sounds wierd and i wouldnt believe it if it hadnt happened to me personally, but i pissed blood for a week before it stopped. definately think i was going too heavy though. thanks for the advice, i hope i can put on some serious back on my next cycle. ive been working it twice a week moderately heavy just to get ready. last cycle i put on lots of arms and chest. this time im going to focus on back and legs. still want bigger guns too.

zx9rjas. · 07-04-2005, 10:57 PM

LATS- Dumbell rows. Cant beat them mate. Best way to isolate the lats and give width. But dont just concentrate on width only add cable rows, pullup, pull downs and make sure your back gets worked from many different angles.

J

Anonymous · 08-04-2005, 02:29 AM

bent over rows (w/ barbell, or dumbells) are essential for well built lats, they are always the core of my back workouts (along with deads)

Anonymous · 08-04-2005, 12:17 PM

Quote:

i really jacked up my kidney somehow, i know it sounds wierd and i wouldnt believe it if it hadnt happened to me personally, but i pissed blood for a week before it stopped.

man that is serious, hope you went to the doc

exaktlywhat · 10-04-2005, 02:04 PM

yeah, he said it was like a strain and would get better with time, uncomfortable as hell though. ill add the dumbell rows, i already do the pulldowns. heres another question for anyone that'll reply, when doing pulldowns is it imperative to do them behind the neck to get back well, i have problems getting the bar all the way down to my neck but when i do them in front i can pull down to the top of my chest. i use strict form, just curious about the diff betwixt the two.

zx9rjas. · 10-04-2005, 04:45 PM

Dont do behind the neck pulldowns, it will damage your rotator cuff and it is not neccessary to do the movement. The same goes for behind the neck presses.
This is not my opinion, this is fact. I was told by a sports scientist. Funnyily enough I used to have a shoulder problem that has since vanished since I stopped behinfd the neck movements.

Also try pulldowns with a close parallell grip to hit the lats from a different angle. Evewn try supersetting them by doing closegrip parallell pull ups too, helped get my back thicker and wider.

J

exaktlywhat · 24-04-2005, 11:34 PM

so now im breathing new life back into this old thread to update some things i found about back. two exercises to be precise.

1. when i do rows now i use a straight bar that has grips on the end that allow you to have your palms facing in (not sure if theres a name for it, like d handles on a bar) and i do a set of rows and then i immediately do an exercise we thought up that mimicks dumbell rows. basically you keep one arm extended and just row with the other, then switch. i find this infinately easier and more effective that db rows as im not so akward in the motion.

2. the second is a one handed pull down. i find that when i do these, no twisting, i go down further than reg pulldowns and it feels good all the way acroo the lat.

just a little info to give ideas, i always try new things as i get bored very easily!

07-04-2005, 12:18 AM	#1 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	BACK!!! i know that my back is lagging and i need to build it and everyone tells me deadlifts are best for back. i just cant do them, i actually injured myself pretty bad a while back and i just dont like to do them anymore. what else can one do to develop those big lats?

07-04-2005, 10:57 PM	#5 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	LATS- Dumbell rows. Cant beat them mate. Best way to isolate the lats and give width. But dont just concentrate on width only add cable rows, pullup, pull downs and make sure your back gets worked from many different angles. J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

10-04-2005, 04:45 PM	#9 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Dont do behind the neck pulldowns, it will damage your rotator cuff and it is not neccessary to do the movement. The same goes for behind the neck presses. This is not my opinion, this is fact. I was told by a sports scientist. Funnyily enough I used to have a shoulder problem that has since vanished since I stopped behinfd the neck movements. Also try pulldowns with a close parallell grip to hit the lats from a different angle. Evewn try supersetting them by doing closegrip parallell pull ups too, helped get my back thicker and wider. J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

24-04-2005, 11:34 PM	#10 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	so now im breathing new life back into this old thread to update some things i found about back. two exercises to be precise. 1. when i do rows now i use a straight bar that has grips on the end that allow you to have your palms facing in (not sure if theres a name for it, like d handles on a bar) and i do a set of rows and then i immediately do an exercise we thought up that mimicks dumbell rows. basically you keep one arm extended and just row with the other, then switch. i find this infinately easier and more effective that db rows as im not so akward in the motion. 2. the second is a one handed pull down. i find that when i do these, no twisting, i go down further than reg pulldowns and it feels good all the way acroo the lat. just a little info to give ideas, i always try new things as i get bored very easily! ______________________ that which does not kill me only serves to make me stronger.

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07-04-2005, 07:59 AM	#2 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	pullups and rows are good for hihting the lats.

07-04-2005, 09:06 AM	#3 (permalink)
vinger Making Progress Join Date: Mar 2004 Location: manchester Posts: 348 Rep Power:	deadlifts are the way to go mate. what was the injury? Could u not start them up again n keep it light concentrating on form, upping the weights slowly as u get better? Injuries usually happen because of bad technique, im not saying thats the only way ppl get injured but if your form is spot on then injuries should be rare. Im not a fan of deadlift myself mate, i hate em. but i know i need em so i just battle thru back day as best i can. Otherwise if u really are against deadlifting again then pullups n rows as said above will get your lats.

07-04-2005, 08:08 PM	#4 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	i think the injury came from lifting too heavy. we were using a smith machine and i was feeling good about it and we finished the set off but the next day i was dying, i couldnt lay down or sit comfortably. i really jacked up my kidney somehow, i know it sounds wierd and i wouldnt believe it if it hadnt happened to me personally, but i pissed blood for a week before it stopped. definately think i was going too heavy though. thanks for the advice, i hope i can put on some serious back on my next cycle. ive been working it twice a week moderately heavy just to get ready. last cycle i put on lots of arms and chest. this time im going to focus on back and legs. still want bigger guns too.

08-04-2005, 02:29 AM	#6 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	bent over rows (w/ barbell, or dumbells) are essential for well built lats, they are always the core of my back workouts (along with deads)

10-04-2005, 02:04 PM	#8 (permalink)
exaktlywhat Join Date: Apr 2005 Location: florida usa Posts: 642 Rep Power:	yeah, he said it was like a strain and would get better with time, uncomfortable as hell though. ill add the dumbell rows, i already do the pulldowns. heres another question for anyone that'll reply, when doing pulldowns is it imperative to do them behind the neck to get back well, i have problems getting the bar all the way down to my neck but when i do them in front i can pull down to the top of my chest. i use strict form, just curious about the diff betwixt the two.