When training back should you go real heavy

urso8up · 01-09-2003, 05:42 AM

Hello all I have a question about back training. It is the hardest for me to develop. What I do is lat pull downs in front and the t-bar row. And everyother workout I throw in some rows. Well it's not working I do not see results. So what could I do to improve? Should I go Heavy or light on back day?

Dr. Pain · 01-09-2003, 08:13 AM

A lot depends on your level of training......

For some ideas.....don't do this W/O but here are some good exercises!

http://www.ironmagazineforums.com/sh...highlight=back (Today's Back!)

DP

ponyboy · 01-09-2003, 09:09 AM

For any type of training you should be varying exercises, rep ranges and angles constantly. Especially with back your grip spacing is also important because it can hit the outer, middle or inner portion of the back more effectively.

The "mind-muscle" connection is also very important with back and hard to get right away...think of your hands as just hooks on the bar, all the pulling comes from your shoulderblades...it's a hard concept to get, but it works if you get the mindset down.

Freeman · 01-09-2003, 11:55 AM

try some basic exercises like chinups and pullup etc. I try to do these every other work out in place of pulldowns..I did them yesterday and I'm pretty sore today. I suck at them, so that's one reason I do them...but it's good for everyone to go back every so often to do basic things like these..IMO

Scotty the Body · 01-09-2003, 12:11 PM

Deadlift

**Prince** · 01-09-2003, 12:20 PM

Quote:

Originally posted by Scotty the Body
Deadlift

I recently incorporated deadlifts into my work-outs, I like them.

**Mudge** · 01-09-2003, 07:49 PM

I also just started standard deadlifts, I like low reps, not much into high reps. I do SLDLs on leg day, which are almost the same, except I use less weight.

I like rows and pullups for the core of my routine, then usually do some close grip cable rows also.

**Prince** · 01-09-2003, 07:50 PM

Quote:

Originally posted by urso8up
Should I go Heavy or light on back day?

go heavy

TrustNoOne · 01-09-2003, 08:12 PM

Deadlifts are by far my favorite exercise. Great for the back & traps. Great for most of the body in general. I always do them on back day, because I feel them most in my back.

Freeman · 01-09-2003, 08:48 PM

I haven't gotten into deadlifts lately..I'm still strengthening my lower back..doing hyperextensions with a 45lb plate..I just don't wanna risk hurting it again...Once I build my abs and back, then I'll start 'em..and also once I have someone to watch and make sure I do them right..it's been SOO long! years upon years man!

But yeah deadlifts are great.

urso8up · 01-10-2003, 07:27 AM

Well thanks for the quick replies I will try some of them on Saturday at the gym I don't like doing pullups because well i really can't do them i was doing them but then stopped so it is hard to get back into them So i will do the deadlifts and work a few more in. Does anyone have an easy way to do pullups?

Thank you againn for all your help.

Freeman · 01-10-2003, 07:52 AM

Quote:

Originally posted by urso8up
Werll thanks for the quick replies I will try some of them on Saturday at the gym I don't like doing pullups because well i really can't do them i was doing them but then stopped so it is hard to get back into them So i will do the deadlifts and work a few more in. Does anyone have an easy way to do pullups?

Thank you againn for all your help.

Son, nothing worth while comes "easily". You should look at pullups as a challenge and a goal you must reach. I hate doing them cuz I suck too...I couldn't do more than like 2 at a time. Now I'm up to 5-6, wide grip. Just gotta see it as somthing you're gonna defeat!

Pullups are a great exercise for your back, neglecting them would be doing yourself a great disservice.

**Mudge** · 01-10-2003, 04:35 PM

I dig heavy back work, I dont like high reps, those bother me more than going heavy and I feel I get my best results from 6-10 rep kind of work, and back was never my strong point so progress for me is something I look forward to and try to work hard for.

I actuall feel that the heavy deadlifts I've been doing have already shown benefit in lower back strength, other areas I'm not sure, maybe visible results will be seen in the future weeks/months. My deadlifts are not so great, I tried for 435 and just about spit out my organs, so I set it down, went for 405 and did it ok but still tough to perform. SLDLs I am doing 315 for 9 reps.

When you REALLY push yourself, it reminds you that sometimes you dont push yourself hard enough (what seems hard isn't hard enough!). It also makes me understand why powerlifters wear diapers!

Freeman · 01-10-2003, 05:02 PM

Quote:

Originally posted by Mudge
I dig heavy back work, I dont like high reps, those bother me more than going heavy and I feel I get my best results from 6-10 rep kind of work, and back was never my strong point so progress for me is something I look forward to and try to work hard for.

I actuall feel that the heavy deadlifts I've been doing have already shown benefit in lower back strength, other areas I'm not sure, maybe visible results will be seen in the future weeks/months. My deadlifts are not so great, I tried for 435 and just about spit out my organs, so I set it down, went for 405 and did it ok but still tough to perform. SLDLs I am doing 315 for 9 reps.

When you REALLY push yourself, it reminds you that sometimes you dont push yourself hard enough (what seems hard isn't hard enough!). It also makes me understand why powerlifters wear diapers!

**Prince** · 01-10-2003, 05:13 PM

Quote:

Originally posted by freeman1504
Pullups are a great exercise for your back, neglecting them would be doing yourself a great disservice.

I do not do them.

Freeman · 01-10-2003, 05:25 PM

But do you not do them because you can't or cuz you just don't want to?

If you can't do them, then it's an area you could/should improve...IMO that is

mmafiter · 01-12-2003, 01:45 PM

Quote:

Originally posted by urso8up
Well thanks for the quick replies I will try some of them on Saturday at the gym I don't like doing pullups because well i really can't do them i was doing them but then stopped so it is hard to get back into them So i will do the deadlifts and work a few more in. Does anyone have an easy way to do pullups?

Thank you againn for all your help.

Here's a neat way to add volume to any excercise you do. I used to do this with pull ups, but now I can bang off sets of 10 fairly easily.

Go to the pull up bar and do one rep, then rest for about 10 seconds. Then do 2 pull ups, rest for 10 seconds. Then 3 pull ups, rest, etc , etc. until you fail. Let's say you usually can only do 4 pull ups cold. Well, doing it this way you've bascially done 10 pull ups all together!. So then, the next time you do back try to get to 5 pull ups on the pyramid.

Sometimes I'll do these with a partner until failure, then we work our way back down to 1. It worked for me.

**Mudge** · 01-12-2003, 07:26 PM

I'm not great at pullups either (I dont use weight), but I think they rock, for the most part results versus results, I dont like pulldowns.

firestorm · 01-14-2003, 04:35 AM

Try GOPROS back workout. I've been seeing some serious new strenght and growth. but to answer your question quickly,,, I think you really need to cycle your training with both HEAVY and lighter weights. It's not good to stay heavy all the time and going light all the time you will never see big muscles. Definition maybe but not freaky size.

Kent777 · 01-14-2003, 05:28 AM

Pull ups, dead lifts, Bent over BB rows. You can only build to a point using machines. Well thats my opinion.

firestorm · 01-14-2003, 06:04 AM

agrees with Kent

Kent777 · 01-14-2003, 09:26 AM

Agrees with Firestorm agrees with self>lol

**Prince** · 01-14-2003, 01:40 PM

Quote:

Originally posted by freeman1504
But do you not do them because you can't or cuz you just don't want to?

If you can't do them, then it's an area you could/should improve...IMO that is

I just feel that they're inefficient. Your goal is to get yourself up, and typically you end up using more arms to do this. I would rather use cable pull-downs where I can easily control the weight, and not cheat.

also, I feel that pull-ups put extra stress on my shoulders.

so I guess it's just a preference, either way I would not consider them a necessary back exercise.

01-09-2003, 05:42 AM	#1
urso8up Registered User Join Date: Nov 2002 Location: Sarasota, Florida Posts: 252	When training back should you go real heavy Hello all I have a question about back training. It is the hardest for me to develop. What I do is lat pull downs in front and the t-bar row. And everyother workout I throw in some rows. Well it's not working I do not see results. So what could I do to improve? Should I go Heavy or light on back day?

01-09-2003, 09:09 AM	#3
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	For any type of training you should be varying exercises, rep ranges and angles constantly. Especially with back your grip spacing is also important because it can hit the outer, middle or inner portion of the back more effectively. The "mind-muscle" connection is also very important with back and hard to get right away...think of your hands as just hooks on the bar, all the pulling comes from your shoulderblades...it's a hard concept to get, but it works if you get the mindset down.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

01-09-2003, 11:55 AM	#4
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	try some basic exercises like chinups and pullup etc. I try to do these every other work out in place of pulldowns..I did them yesterday and I'm pretty sore today. I suck at them, so that's one reason I do them...but it's good for everyone to go back every so often to do basic things like these..IMO
	www.kingsburymusic.net

01-09-2003, 12:11 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Deadlift
	Cool

01-09-2003, 07:49 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	I also just started standard deadlifts, I like low reps, not much into high reps. I do SLDLs on leg day, which are almost the same, except I use less weight. I like rows and pullups for the core of my routine, then usually do some close grip cable rows also.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-09-2003, 08:13 AM	#2
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	A lot depends on your level of training...... For some ideas.....don't do this W/O but here are some good exercises! http://www.ironmagazineforums.com/sh...highlight=back (Today's Back!) DP

01-09-2003, 08:12 PM	#9
TrustNoOne There Can Be Only One... Join Date: Dec 2002 Location: Ocean County, New Jersey Posts: 103	Deadlifts are by far my favorite exercise. Great for the back & traps. Great for most of the body in general. I always do them on back day, because I feel them most in my back.
	------------------------------------------------ "What part of 'Thou Shalt Not....' don't you understand?" - God

01-09-2003, 08:48 PM	#10
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I haven't gotten into deadlifts lately..I'm still strengthening my lower back..doing hyperextensions with a 45lb plate..I just don't wanna risk hurting it again...Once I build my abs and back, then I'll start 'em..and also once I have someone to watch and make sure I do them right..it's been SOO long! years upon years man! But yeah deadlifts are great.
	www.kingsburymusic.net

01-10-2003, 07:27 AM	#11
urso8up Registered User Join Date: Nov 2002 Location: Sarasota, Florida Posts: 252	Well thanks for the quick replies I will try some of them on Saturday at the gym I don't like doing pullups because well i really can't do them i was doing them but then stopped so it is hard to get back into them So i will do the deadlifts and work a few more in. Does anyone have an easy way to do pullups? Thank you againn for all your help. Last edited by urso8up : 01-10-2003 at 01:36 PM.

01-10-2003, 04:35 PM	#13
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	I dig heavy back work, I dont like high reps, those bother me more than going heavy and I feel I get my best results from 6-10 rep kind of work, and back was never my strong point so progress for me is something I look forward to and try to work hard for. I actuall feel that the heavy deadlifts I've been doing have already shown benefit in lower back strength, other areas I'm not sure, maybe visible results will be seen in the future weeks/months. My deadlifts are not so great, I tried for 435 and just about spit out my organs, so I set it down, went for 405 and did it ok but still tough to perform. SLDLs I am doing 315 for 9 reps. When you REALLY push yourself, it reminds you that sometimes you dont push yourself hard enough (what seems hard isn't hard enough!). It also makes me understand why powerlifters wear diapers!
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-10-2003, 05:25 PM	#16
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	But do you not do them because you can't or cuz you just don't want to? If you can't do them, then it's an area you could/should improve...IMO that is
	www.kingsburymusic.net

01-12-2003, 07:26 PM	#18
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,075 Photos: 1	I'm not great at pullups either (I dont use weight), but I think they rock, for the most part results versus results, I dont like pulldowns.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-14-2003, 04:35 AM	#19
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Try GOPROS back workout. I've been seeing some serious new strenght and growth. but to answer your question quickly,,, I think you really need to cycle your training with both HEAVY and lighter weights. It's not good to stay heavy all the time and going light all the time you will never see big muscles. Definition maybe but not freaky size.

01-14-2003, 05:28 AM	#20
Kent777 Registered User Join Date: Jan 2003 Location: South Carolina Posts: 63	Pull ups, dead lifts, Bent over BB rows. You can only build to a point using machines. Well thats my opinion.

01-14-2003, 06:04 AM	#21
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	agrees with Kent

01-14-2003, 09:26 AM	#22
Kent777 Registered User Join Date: Jan 2003 Location: South Carolina Posts: 63	Agrees with Firestorm agrees with self>lol

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