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Back 'Thickness' Excerises

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Rodger
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2008/05/20 13:42:48 (permalink)
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Back 'Thickness' Excerises

I train my back essentially twice a week, once on horitonzal push/pull day and again on a vertical push pull dad.

Excercises i do are

Chins
CG Lat Pull down

T-Bar Row
Seated Cable Row
(DB Shrug)

Is the above adequate for increasing back thickness? I'm beginning to think not
(I always thought cable rows and BB rows/T-bar rows gave you thickness as well as width)

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Formerly BencherRdg  (what a stoooopid name!)
#1

13 Replies Related Threads

    Ak_88
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    RE: Back 'Thickness' Excerises 2008/05/20 13:44:10 (permalink)
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    Routine looks pretty solid to me.

    You could always change your rows around a bit if you feel you're not getting much from them (DB's/BB/Pendlay etc)
    #2
    DC77
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    RE: Back 'Thickness' Excerises 2008/05/20 13:50:11 (permalink)
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    Other than what you have listed, my only suggestion would be Deadlift.
    #3
    iaink
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    RE: Back 'Thickness' Excerises 2008/05/20 14:12:35 (permalink)
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    Is the above adequate for increasing back thickness?


    You mean get bigger back. Yes. Mind you nothing with get a bigger middle and lower back than deadlifting/squating.

    I always thought cable rows and BB rows/T-bar rows gave you thickness as well as width


    Why would chin ups and lat pulldowns not give you this so called back thickness? I do agree that rows will build up all areas of your upper back.


    Stonehenge
     
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    #4
    MuscleQuest
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    RE: Back 'Thickness' Excerises 2008/05/20 14:35:11 (permalink)
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    ORIGINAL: iaink

    Is the above adequate for increasing back thickness?


    You mean get bigger back. Yes. Mind you nothing with get a bigger middle and lower back than deadlifting/squating.

    I always thought cable rows and BB rows/T-bar rows gave you thickness as well as width


    Why would chin ups and lat pulldowns not give you this so called back thickness? I do agree that rows will build up all areas of your upper back.




    Because there a lat exercise?
    #5
    iaink
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    RE: Back 'Thickness' Excerises 2008/05/20 14:40:04 (permalink)
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    Because there a lat exercise?


    So pulldowns do not train any other muscle in the back and lat size dose not contribute to upper back thickness?

    Stonehenge
     
    Where the banshees live and they do live well
    #6
    Drew Price
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    RE: Back 'Thickness' Excerises 2008/05/20 15:19:30 (permalink)
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    Deadlifts.

    You really must include heavy deadlifts somewhere (with in hip dominant leg training or on your back day)
    #7
    MuscleQuest
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    RE: Back 'Thickness' Excerises 2008/05/20 15:36:34 (permalink)
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    ORIGINAL: iaink

    Because there a lat exercise?


    So pulldowns do not train any other muscle in the back and lat size dose not contribute to upper back thickness?


    #8
    Rodger
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    RE: Back 'Thickness' Excerises 2008/05/20 16:21:41 (permalink)
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    Routine ive been following since Dec just doesnt include them.

    I do, do sldl's though......


    decline bench
    Cable row
    incline bench
    T bar row
    DB shrug

    Squat
    leg press
    ham curl
    BB curl
    Db alt curl


    Military Press
    Seated db press
    Chins
    CG pull down
    Cable lat raise
    Bent over raise

    Sldl
    Back extension
    Leg extension
    skulls
    tri p/down.

    Where would i put deads then ????

    Injured!!

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    #9
    Drew Price
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    RE: Back 'Thickness' Excerises 2008/05/21 11:31:21 (permalink)
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    What is the set up for this routine? How many rest days between etc?

    BTW where did you get this? It looks like to have got a

    horizontal plane
    quad dominant legs
    Vertical plane
    Hip dominant legs

    and messed around with it such that it is now all over the place?

    Without days, volume etc I'm guessing but..

    ORIGINAL: BencherRdg

    Routine ive been following since Dec just doesnt include them.

    I do, do sldl's though......


    decline bench
    Cable row
    incline bench
    T bar row
    HERE
    DB shrug (you could even do deads with a shrug at the end and loose this)

    Squat
    leg press
    ham curl
    BB curl
    Db alt curl


    Military Press
    Seated db press
    Chins
    CG pull down
    Cable lat raise
    Bent over raise

    or here
    Sldl (put this lower down in the order to allow a little recovery time)
    Back extension (May need to loose this - not a problem)
    Leg extension
    skulls
    tri p/down.

    Where would i put deads then ????

    #10
    Rodger
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    RE: Back 'Thickness' Excerises 2008/05/21 13:14:06 (permalink)
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    Hi Drew,

    Thanks for you input mate. Yeah in actual fact it is exactly as you guessed!
    Given to me by TT/Marmite, however yes i have messed around with it a little to try and get more shoulder work in there, as i believe they are really lacking. I didnt feel i had enough work there, and I also added in the DB shrugs too due to not having deads, my traps realyl seem to have died since dropping deads!

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #11
    Drew Price
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    RE: Back 'Thickness' Excerises 2008/05/21 13:43:55 (permalink)
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    As you might have guessed I think there's room for imporovement, here's what I think

    Put the shrugs in on the vertical day at the end. Lat raises also. Rear/bent over lats, high rows etc can be done on the horizontal plane day.

    Really you should have the majority of your shoulder work (anterior and lateral) on the vertical day but remember they will be involved in the horizontal plane push and pulls so go easy.

    Loose the leg extensions and curls or put them in on the days that they belong. There's little point putting them in on the day where they are there. Your hams are involved on the quad day but at a low level which aids recovery. Hit the muscle group hard on the one day and then let it recover - don't spread it about.
    #12
    Rodger
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    RE: Back 'Thickness' Excerises 2008/05/22 00:04:07 (permalink)
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    Hi again Drew cheers again I'm still not sure whether to put the deads at end of the first day, or start of the last day. I may try both in next two week see which feels best. Ive taken on board what you said about the leg ext on quad day and ham curls on hamstring day!

    Ive just always got on with the routine and not really questioned it apart from question my lack of results!

    Just thought actually would you have said there is enough stimulation for chest too? its just that that seems to be lacking of late too

    Yeah the routine was meant to be based on 2 days on 2 days off with the rough order of days as listed above (except i moved chest and shoulder excersises before back exercises to give me a chance to try and put more effort into thoses movements.

    Basically i was told to do 4 sets on the main of exercises 12,10,8,6 nearin failure on last set
    Bi and tris, lat pull down 12,10,8
    Leg Press 3x8
    Weightwed chins 3x10
    Ham curls leg ext 3x20

    (did have calf raises 3x20 on day one but sacked them off as they seemed to grow from squats

    cheers

    Rodge

    Injured!!

    Squat 170kgx1 105kgx25
    Dead 200x1
    Decline Bench 80x6

    Formerly BencherRdg  (what a stoooopid name!)
    #13
    stidge20
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    RE: Back 'Thickness' Excerises 2008/05/23 15:06:27 (permalink)
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    Deadlifts.

    You really must include heavy deadlifts somewhere (with in hip dominant leg training or on your back day)


    Please can you define in hip dominant leg training?
    #14
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