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RE: my back development? - Apr. 30 2008 11:50:27
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stone14
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< Message edited by stone14 -- Apr. 30 2008 11:51:22 >
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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: my back development? - Apr. 30 2008 12:33:38
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anabolicjay
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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
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RE: my back development? - Apr. 30 2008 13:15:23
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iaink
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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  ) 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.
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RE: my back development? - Apr. 30 2008 16:26:14
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CK
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whats your back routine now?
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RE: my back development? - Apr. 30 2008 20:16:45
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stone14
Posts: 5056
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From: north east uk
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once a week
warm up then
5x5 close grip pulldowns
< Message edited by stone14 -- Apr. 30 2008 20:17:19 >
_____________________________
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: my back development? - Apr. 30 2008 21:08:40
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Pal
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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!!!
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RE: my back development? - Apr. 30 2008 21:22:00
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dianabolik
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where do you train mate? Im in the NE too !
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RE: my back development? - Apr. 30 2008 21:43:46
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TREBOR
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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
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RE: my back development? - Apr. 30 2008 21:49:15
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#Hench
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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.
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RE: my back development? - Apr. 30 2008 21:49:47
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T0NY
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quote:
ORIGINAL: stone14
once a week
warm up then
5x5 close grip pulldowns
LOL, thats a bit sparse even for my low volume tastes.
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RE: my back development? - Apr. 30 2008 22:03:47
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stone14
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quote:
ORIGINAL: dianabolik
where do you train mate? Im in the NE too !
dynamics in northumberland
_____________________________
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: my back development? - Apr. 30 2008 22:05:01
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stone14
Posts: 5056
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From: north east uk
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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
_____________________________
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: my back development? - Apr. 30 2008 22:07:01
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stone14
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From: north east uk
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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
_____________________________
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: my back development? - Apr. 30 2008 23:07:47
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MuscleQuest
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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
< Message edited by MuscleQuest -- Apr. 30 2008 23:08:24 >
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RE: my back development? - May 1 2008 1:33:49
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beefycol
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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??
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?
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RE: my back development? - May 1 2008 1:34:53
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beefycol
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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?
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RE: my back development? - May 1 2008 17:46:59
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CK
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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
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RE: my back development? - May 1 2008 18:00:50
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Funkyfresh
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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?
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RE: my back development? - May 1 2008 21:48:06
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Lord Monkcheese
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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 growingquote:
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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