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Filling out upper back - Apr. 21 2008 21:30:20
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MuscleQuest
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What are the best compound/mass building exercises for the whole of the upper back? Including rear delts
and also what are you most comfortable to preform
< Message edited by MuscleQuest -- Apr. 21 2008 21:31:51 >
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RE: Filling out upper back - Apr. 21 2008 21:33:55
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stone14
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bb rows, chin ups (varied grip).
deadlifts for spina erector muscles
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RE: Filling out upper back - Apr. 21 2008 21:59:17
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MuscleQuest
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will that thicken up the upper/middle traps/ rear delts
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RE: Filling out upper back - Apr. 21 2008 22:03:57
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stone14
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close grip rows and chins will yes, and shrugs for traps imo
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SIZE = FOOD
* steroids are an addition to a good diet and training routine not a miracle drug!
age: 24
height: 6ft2
start weight ..... feb 2004: 136ib
current weight 21/mar/08: 212ib
current stats: bulking
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RE: Filling out upper back - Apr. 21 2008 22:13:50
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MuscleQuest
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ive tried alot of isolation exercises like facepulls, rear delt rows, ive made progress but its not enough to add real mass to that area. And I am doing the big compounds but for some reason i went back into the old mindset that isolations are gonna work better. I basically want to get rid of the rounded shoulder look that I have, cos my front delts are massive compared to rear delts
whats the difference between the close and wide grip in terms of what muscles you hit, will shrugs hit the middle traps sufficently
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RE: Filling out upper back - Apr. 21 2008 22:24:14
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stone14
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well iv always been told it you want a wide back use wide grip, want a thick back use a narrow grip.
also nothing buildes muscle more than the basic compound exersises, so imo drop the iso's and stick with compounds as the main part of your back routine, eat big, lift big, get big 
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SIZE = FOOD
* steroids are an addition to a good diet and training routine not a miracle drug!
age: 24
height: 6ft2
start weight ..... feb 2004: 136ib
current weight 21/mar/08: 212ib
current stats: bulking
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RE: Filling out upper back - Apr. 22 2008 9:34:48
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cjohn
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Musclequest - I've been told I've got a bit of a round-shouldered look recently, so I went to a good personal trainer who I trust for some advice on my routine.
He noted that I had let my form drift a bit on some of the exercises, particularly benching, where I was bringing too much shoulder into the movement. In fact, on several of the big comounds, I was bringing assisting muscles in that weren't really helping my physique (it might be ok if I was just trying to move as much weight as possible, but that was never really my goal). He noted in particular that I was doing too much for my traps, which were getting overdeveloped, and which were assisting on several exercises without me realising.
He recommended that I do less chest work, and more back work - about a 3:2 ratio. For my back, I currently do wide grip pullups (with much better form than I used to! My back was hardly doing the work before), narrow grip pulldowns with palms facing, and low seated row. I also do rear delt flies. I don't do any direct trap work any more, and I have stopped doing some of the big compounds with free weights for a while in order to re-learn good form again and let my body balance out a bit.
I don't know if my situation is the same as yours, but it is definitely working for me. I'm only four weeks into my new routine, have changed my diet drastically, and the weight is just piling on in all the right places.
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RE: Filling out upper back - Apr. 22 2008 10:20:37
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TREBOR
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Pulldowns pulldowns and more pulldowns wouldn't worry too much about the width of the grip shoulder or slightly wider is fine,barbell rowing and seated cable rows all in the 8-12 range concentrating on feeling the back working rather than just trying to lift as much weight as you can.
Pulling with the elbows rather than the hands is a good way to learn how to hit the back,in other words think of what your elbows are doing rather than the hands.
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RE: Filling out upper back - Apr. 22 2008 11:03:06
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anabolicjay
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most rowing excercises will beef up your upper back and rear delts. make sure your form is good.
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RE: Filling out upper back - Apr. 22 2008 11:07:39
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iaink
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quote:
well iv always been told it you want a wide back use wide grip, want a thick back use a narrow grip.
Personally think this advice is overrated.
Do some chinning/pulldowns, rows and deadlifts and you will have covereed your bases well. For me rows and deads combo is the one. I can take or leave pulldowns/chins.
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RE: Filling out upper back - Apr. 22 2008 11:17:12
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cjohn
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quote:
ORIGINAL: iaink
quote:
well iv always been told it you want a wide back use wide grip, want a thick back use a narrow grip.
Personally think this advice is overrated.
Do some chinning/pulldowns, rows and deadlifts and you will have covereed your bases well. For me rows and deads combo is the one. I can take or leave pulldowns/chins.
I wouldn't have said the advice was overrated, although I'm sure it's not that simple. But I would have thought a good back routine should incorporate both some wide grip movements and some close grip, in both planes of movement (vertical and horizontal).
Trebor's advice is good about how to engage the back in the exercises. Otherwise it's easy to let biceps and shoulders do too much of the work. Slow the reps down too so that there's no slack point in the lifts or rebounding.
< Message edited by cjohn -- Apr. 22 2008 11:19:08 >
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RE: Filling out upper back - Apr. 22 2008 11:23:39
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iaink
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quote:
But I would have thought a good back routine should incorporate both some wide grip movements and some close grip, in both planes of movement (vertical and horizontal).
Thats what I advocated. However I think the width of your grip is generally not too important and going wide does not = wider lats, which is is often implied.
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RE: Filling out upper back - Apr. 22 2008 12:24:32
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cranny
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Deads, bentover rows, and seated rows
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RE: Filling out upper back - Apr. 22 2008 12:48:28
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carl19
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t bar rows
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RE: Filling out upper back - Apr. 22 2008 12:54:43
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stone14
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quote:
ORIGINAL: carl19
t bar rows
i wish i hada tbar row at my gym
http://www.bwproducts.com/fitness/equipment/armsback/A04.jpg
i no i could stick the barbell in the corner but my back a bit unstable at the min
_____________________________
SIZE = FOOD
* steroids are an addition to a good diet and training routine not a miracle drug!
age: 24
height: 6ft2
start weight ..... feb 2004: 136ib
current weight 21/mar/08: 212ib
current stats: bulking
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RE: Filling out upper back - Apr. 22 2008 14:50:42
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MuscleQuest
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ok ill keep doing the compounds. Just needed a bit of reassurance to be honest
cjohn -im gonna try and get serious with the chin ups. Try hanging from the bar at the top of contraction and gradually lowering. If I can off set enough weight on the chin station maybe I can make better gains and then gradually work back up. I know what your saying
thanks guys for the tips
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RE: Filling out upper back - Apr. 22 2008 15:22:45
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carl19
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quote:
ORIGINAL: stone14
quote:
ORIGINAL: carl19
t bar rows
i wish i hada tbar row at my gym
http://www.bwproducts.com/fitness/equipment/armsback/A04.jpg
i no i could stick the barbell in the corner but my back a bit unstable at the min
i love it but the jjb one has the thickest grip man has made and i need chalk to use it
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