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Need help to build Back and Legs.

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  1. #1
    GOMAB
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    Need help to build Back and Legs.






    Looking to build up my Back width and mass and Legs....any one have any routines that they wouldn't mind passing on.

    My Back routine consists of:
    Cable rows
    Pull Ups
    Lat Pull Downs
    Dumbell rows.

    ocassionally I'll do:
    straight bar pull towards the mid-section &
    Dead lift

    Leg routine:
    Squat
    Leg Press
    single leg extension
    Leg curl
    Calfs seated and standingl

    Gill

  2. #2
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    Get those legs Back

    Hey pal, maybe this'll help you.

    Firstly, check out any pictures of Samir Bannouts (Mr Olympia back in 83) back shots and you'll see he had a great back, having each area, huge, detailed and all round impressive.

    He worked his back to this:

    Exercise sets reps

    Barbell Rows 5 8-15
    Weighted hyper-
    extensions 3 8-10
    Wide grip pulldowns 4 8-15
    T-Bar rows
    Weighted chins 3 8-10
    Deadlifts 4 3-10

    He preceded this workout with wide grip chins and pulldowns, 2 20rep sets of each warm up.

    Now, it's an intense back programme, with loads of exercises and sets. You may find it easier to split it, doing one half one week, the second half the following week. If not, lower the sets and only choose some of the exercises. Pulldowns and chins seem to be working the same thing for me so I alternate them or just do pulldowns. If your looking for MASS and WIDTH, i'd concentrate more on the pulldowns and heavy free weights, using Barbell and dumbells primarily.

    I do 4 sets of pulldowns (wide grip) to start with, but my back day comprises of just T-Bar rows, 4 sets (palms facing inwards), Barbell rows, 4 sets, Dumbell rows, 4 sets (palms facing inwards), then reverse close grip pulldowns, 3 sets. I don't use machines or cables (apart from pulldowns) for adding mass to my back. I don't do deadlifts either which I get kained for as it's a great lower back builder, i've just never liked it and feel it'll make my waist expand. I'd use cables when wanting further development, shaping etc. But for size, keep to the basics and go as heavy as you can keeping good form. Rows and pulldowns will give you mass and width.

    Arnie's back training techniques:

    OUTER BACK
    T-Bar Rows

    UPPER BACK
    Barbell Rows
    Seated Wide Grip Rows
    Dumbell Rows

    LAT WIDTH
    Wide grip chins
    Wide grip pulldowns

    LOWER LAT
    One Arm Cable Rows
    Close grip chins
    Close grip pulldowns

    LOWER BACK
    Deadlifts
    Good Mornings
    Hyperextensions

    As for legs, have a ganders at Tom Platz, who arguably had the best legs ever, truly massive and detailed.

    LEG MASS
    Squats
    Leg Presses

    OUTER SWEEP OF QUADS
    Front Squats
    Squats with legs close together

    ADUCTORS/ INNER QUADS
    Squats with legs further apart, toes outward

    LOWER THIGH AREA
    Hack Squats

    FRONT AND GLUTES
    Lunges (often over-looked, but Ronnie does them and you can't argue with that)

    QUAD DEFINITION/SHAPE
    Leg Extensions


    Hope this helped, soz it's nearly a short novel.

  3. #3
    GOMAB
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    Thanks for the info....will let you know how I progress using this.

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