Back Blow Out Routine

  • Posted by a hidden member.
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    Nov 29, 2007 3:04 PM GMT
    Been lifting for a few years now and am pretty content with the work i've put in to tighten up, but now it's time to put on about 10lbs of muscle and focus on developing my back.

    To all my big brothers out there - what back excersizes/routines have you felt to really help increase your size and definition?

    I've been mosting using dumbells and cables for the past few years...looking for a change.

    Thanks for your help.

  • art_smass

    Posts: 960

    Nov 29, 2007 4:26 PM GMT
    I love the T-bar row. It changed my life.
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    Nov 29, 2007 5:21 PM GMT
    What is the T-Bar row???
  • art_smass

    Posts: 960

    Nov 29, 2007 5:31 PM GMT
    It's an apparatus that works your mid back and posterior deltoids. The one at my gym has two hand positions so that it can involve a few other muscle groups depending on which grip you choose. It sort of mimics a one-arm dumbbell row, but your range of motion is confined so that you can't heave the weight up. I see so many guys doing the one-armed version with way too much weight. It looks as if they're trying to start the world's biggest gas lawnmower. I can't think of any functional reason to work those muscles in that manner.
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    Nov 29, 2007 5:37 PM GMT
    GOT IT!!!!!!

    One armed versions are good for range of motion, but not with excessivley heavy weights.

    Its good for dancers and martial artists to train in each arm, probably good for gymnasts as well, but i'm not one of those... so i can't say.
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    Nov 29, 2007 6:14 PM GMT
    Come out to my farm and pick rocks for a week. But be sure to use the alternating exercise: building rock walls.
  • art_smass

    Posts: 960

    Nov 29, 2007 6:30 PM GMT
    I pick rocks for my yard all the time. I built a rock wall in late summer, too. The size of the rocks I get is dependant upon the depth of the car trunk. Taking them out of a deep car trunk uses the exact same muscles as the T-bar row. With all the landscaping I do in summer, I can stay out of the weight room for weeks. My muscles respond quite favorably to this routine.

    Another thing that really helped me beef up my back was the fixed-pathway lat pulldown at my gym. I started doing it without using the pads that hold down my knees and I took down my weight down to where I could handle a few sets without lifting my butt off of the seat. Eventually, I was doing more weight than I ever had done while introducing a ton of core-stabilization to the exercise. Jamming your thighs under those pads seems to make you jerk the weight downwards, rather than pulling it in a controlled movement. Freeing them up has made me work through the movement in a more deliberate, methodical manner that has added a lot of mass to my lats.
  • Hunkymonkey

    Posts: 215

    Dec 05, 2007 8:59 AM GMT
    I am a bit lucky that my back grows the best and fastest of all my body parts. That being said, I put in serious work. The way I see it, back work breaks down into 2 main types of exercise: rows and pulldowns. I suppose you could put shrugs in either the back or the shoulder category (usually the latter), but I do back and shoulders on the same day, so no matter. I keep back work to a total of 3 or 4 exercises.

    For me, also, t-bar rows are great, but lately I do bent over barbell rows using at the squat rack. The 2 exercises are similar. Overhand grip (I know, some trainers say use underhand, but I feel it badly stresses my forearms from the elbows down). About 5 or 6 sets of 5, progressively heavier weights as high as I can go.

    I alternate (every 6-8 weeks) between wide-grip pulldowns and weighted chinups. Due to wrist problems, I use an overhand grip. 6-8 reps, 5-6 sets, progressively heavier weights.

    Also, I do narrow grip pulldowns, 3 or 4 sets of 8, to a moderately heavy weight. In place of the narrow pulldowns, I sometimes substitute pressdowns with a bar on a cable. I can do them with arms straight out, pushing the bar down (overhand) or underhand, pulling the bar down. Either way, the point is to focus your effort on your lats, not your hands and forearms. 1 warmup, light weight, 2 sets medium weight. You can't go very heavy on these.

    I frequently add single-side bent over dumbbell rows as the fourth exercise, depending on how much time I have. Dumbbell rows might be superfluous, but I like doing them. I alternate sides (left-right, left-right), 4 sets of 5-8, with progressively heavy weight, but not to a max weight.

    I mix up the order of stuff each time (the old "trick your nervous system" theory). But I always start with either the pulldowns/chins or the bar rowing.

    As I currently do shoulders the same day - normally after the back work - I start with rear delts first everytime, when I can give them the most strength. I start with dumbbells, then go to the reverse pec-dec. This exercise ties in the rear delts to your upper back, of course, but I believe it also hits the upper inner back if you use a reverse pec-dec. A comment here: most guys do not do rear delts and it shows as lack of shoulder thickness. If you do them, you will see the difference and your shoulders will be noticed. You will be surprised how much muscle you can put on in your shoulders and how powerful you will look.

    Then I go on to side flyes and then shrugs. I don't bother with militaries much (due to shoulder injury & pain), though sometimes I do single sided dumbbell pressups. My theory is that you get plenty of front delt work from incline and flat bench pressing.

    I hope that helps. I am sure that other guys here will have plenty of other good ideas for you.