my back development?

my back development? (Full Version)

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stone14 -> my back development? (Apr. 30 2008 11:50:04)
i just havw a q about my back, i have seen guys smaller than me in the gym and there mid and upper traps look full and well developed, but u cant realy see mine, they look flat to my back even tho iv pt on about 70ib+ in my years of training. iv donr plenty rows etc for my bck in this time, is it due to genetics do u think? the only time i ever seen my mid traps come out is when i was on anadrol and doing clean and press and deadlifts a year ago but i injured my back (for the 1st time) and stopped training and lost some size and lost my traps?? [image]http://img411.imageshack.us/img411/3200/3004081125qy0.jpg[/image]

stone14 -> RE: my back development? (Apr. 30 2008 11:50:27)
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anabolicjay -> RE: my back development? (Apr. 30 2008 12:33:38)
Most of its genetics imo, but dont let that stop you... If you dont do so already get some deadlifts into your routine. for traps do lots of heavy shrugs supersetted with upright rows. if your really struggling with back try splitting it up into two days, really focus on form and sqeeze the contraction, alot of people use their biceps for back excercises try to focus the tension your back:- Day 1- width -wg chins -lat pull downs -bb rows underhand grip -DB pull overs Day 2- thickness -Deadlifts -DB rows -Cable rows -CG pull downs

iaink -> RE: my back development? (Apr. 30 2008 13:15:23)
quote: the only time i ever seen my mid traps come out is when i was on anadrol and doing clean and press and deadlifts a year ago Looks like you know how to get a good back then! Off course if you carn't deadlift now or don't want to take gear then its of no help. Discussion about 'gentics' aside, deadlift, and rows will give you a big back. Some peeps may get a big back without them, but a strong deadlifter or rower (not in a boat [:D]) will have a good back. Add in some shrugs and chins/pulldonws as an extra and thats about that. The rest is the volume and intensity that will do the job for you.

CK -> RE: my back development? (Apr. 30 2008 16:26:14)
whats your back routine now?

stone14 -> RE: my back development? (Apr. 30 2008 20:16:45)
once a week warm up then 5x5 close grip pulldowns

Pal -> RE: my back development? (Apr. 30 2008 21:08:40)
Can you do more than that? At the moment I do wg pull ups + added weight, cg pull ups, overhand barbell rows. May seem simple to some routines but its working!!!

dianabolik -> RE: my back development? (Apr. 30 2008 21:22:00)
where do you train mate? Im in the NE too !

TREBOR -> RE: my back development? (Apr. 30 2008 21:43:46)
quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns Poor exercise choice for 5x5 if your only going to do one exercise then go for a big compound,barbell rows,deads or weighted chins

#Hench -> RE: my back development? (Apr. 30 2008 21:49:15)
my traps have never had any probs growing they are always the first thing anyone notices. heavy deads but if you cant then rack pulls will help. behind the back barbell shrug worked for me and is a grerat grip strengthener.

T0NY -> RE: my back development? (Apr. 30 2008 21:49:47)
quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns LOL, thats a bit sparse even for my low volume tastes.

stone14 -> RE: my back development? (Apr. 30 2008 22:03:47)
quote: ORIGINAL: dianabolik where do you train mate? Im in the NE too ! dynamics in northumberland

stone14 -> RE: my back development? (Apr. 30 2008 22:05:01)
quote: ORIGINAL: TREBOR quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns Poor exercise choice for 5x5 if your only going to do one exercise then go for a big compound,barbell rows,deads or weighted chins i have a low back injury so dont realy wana do bb rows or deads, i supose i could change to chins?.......... i think i will

stone14 -> RE: my back development? (Apr. 30 2008 22:07:01)
quote: ORIGINAL: T0NY quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns LOL, thats a bit sparse even for my low volume tastes. yeh its not much but over last few weeks my strength has been going down? dont understand why. even with that wo im still struggling to increase my strength. strength is my main aim at the min, my diet is ok and i had nearly 2 weeks off a few weeks ago for my back injury

MuscleQuest -> RE: my back development? (Apr. 30 2008 23:07:47)
difficult to get the kind of gains you want without BB rows, if you bend your legs enough or do them lying on a bench you can take lowerback out the equation somewhat

beefycol -> RE: my back development? (May 1 2008 1:33:49)
quote: ORIGINAL: stone14 i just havw a q about my back, i have seen guys smaller than me in the gym and there mid and upper traps look full and well developed, but u cant realy see mine, they look flat to my back even tho iv pt on about 70ib+ in my years of training. iv donr plenty rows etc for my bck in this time, is it due to genetics do u think? the only time i ever seen my mid traps come out is when i was on anadrol and doing clean and press and deadlifts a year ago but i injured my back (for the 1st time) and stopped training and lost some size and lost my traps?? [image]http://img411.imageshack.us/img411/3200/3004081125qy0.jpg[/image] alright mate, again[:)] most of it might be in you head, can you relect your back in a few mirrors so you can get a good look? or take a pic, i couldnt believe how much mine come on, like you see a bloke at the gym and you thin f he big but you stand next to him and your bigger than him. in your head imo look at you in your avi. and why have you posted that pic?

beefycol -> RE: my back development? (May 1 2008 1:34:53)
quote: ORIGINAL: stone14 quote: ORIGINAL: T0NY quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns LOL, thats a bit sparse even for my low volume tastes. yeh its not much but over last few weeks my strength has been going down? dont understand why. even with that wo im still struggling to increase my strength. strength is my main aim at the min, my diet is ok and i had nearly 2 weeks off a few weeks ago for my back injury you get my other post about your strength losts?

CK -> RE: my back development? (May 1 2008 17:46:59)
quote: ORIGINAL: stone14 once a week warm up then 5x5 close grip pulldowns theres the problem , the backs a big and complex muscle group,needs wide grip , close grip chins/pulldown , row machine if need be, cabe rows , hyper extesions or deads etc. just dont be silly with the weight , are squezze the muscle and really concentrate on it doing the work if you dont wana do all exercises each workout find a way to rotate them wear a belt if need be

Funkyfresh -> RE: my back development? (May 1 2008 18:00:50)
quote: theres the problem , the backs a big and complex muscle group,needs wide grip , close grip chins/pulldown , row machine if need be, cabe rows , hyper extesions or deads etc. Couldn't agree more. Tony, hate to say it mate but it's unlikely you're gonna get anything from your current back routine. You say you are losing strength?...this is probably down to CNS overload. Try reducing the weight and build back up. You're not gonna be able to keep adding weight indefinately and if you don't allow yourself a "deload" period, you're just gonna hit a plateau. Like CK and the other guys have already pointed out, you really need to get back to doing Deadlifts, Barbell Rows, Chins..etc. these are what pack on the size and strength. How long have you had lower back problems? how long ago did you injure it?

Lord Monkcheese -> RE: my back development? (May 1 2008 21:48:06)
Deadlifts although a great exercise are not mandatory in a routine, so if you're carrying a back complaint then there's no need to make it worse. There are however many other back exercises you could be doing and as a sufferer from lower back pain, I've tried most variations to see what works. Chins Pull-Ups Lat Pull-downs (various grips) 1-Arm Dumbbell Row Bench Supported Row (either dumbbell or barbell) Machine Row Cable Row (1 or 2 handed) For the smaller upper back muscles: Face Pulls Reverse Flyes (dumbbells or cables) Shrugs As to why your back is not growing quote: warm up then 5x5 close grip pulldowns There's your answer. Do you only do one exercise for other muscle groups too?

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