Thread: training back?

Originally Posted by spark

So, i have been prescribed 1 cc of cyp a week due to low test levels. Been back in the gym pretty hard for 13 weeks. I feel a little better. I need some different exercises to make my back wider. Currently i do 4 sets of wide grip pull ups, 4 sets wide grip pull downs, 3 sets of close grip pullups (row pullups, i lean back horizontal and pull up to my chest), regular rows for 3 sets, lower back with 45lbs and one arm rows dumb bells

. I need more widening exercises. What all can i do?

Deadlifts and weighted chins work best for me.

I'd like to throw in "Weighted" GHRs & Kroc Rows.

Too many pull-ups/pull-downs, those are the same.

Do: pull-ups, chins, bb-rows, deadlifts and rack-pulls. Forget isolation

Chins, rows, deads, shrugs. Done.

Reverse grip pulldowns, barbell rows, one arm dumbbell rows, rack deads, shrugs and call it a day!

I have had some MAJOR success on an article written by Built. He recommends doing back in two sessions. Horizontal and Vertical pulling. Horizontal pulling is t-bars, barbell rows, seated cable rows, etc. Vertical is pullovers, pullups/chins, pulldowns. Since I have tried this method, my back has shown significant gains.
I have also paired back with Chest twice per week. My shoulders, lats, traps, arms, and chest have all grown bigger and stronger.
Go into yahoo and type in vertical and horizontal back training and click on got built. A really great article.

Originally Posted by pwloiacano

I have had some MAJOR success on an article written by Built. He recommends doing back in two sessions. Horizontal and Vertical pulling. Horizontal pulling is t-bars, barbell rows, seated cable rows, etc. Vertical is pullovers, pullups/chins, pulldowns. Since I have tried this method, my back has shown significant gains.
I have also paired back with Chest twice per week. My shoulders, lats, traps, arms, and chest have all grown bigger and stronger.
Go into yahoo and type in vertical and horizontal back training and click on got built. A really great article.

You do know that Built is a female right? She knows her shit, but she is female all the way!!

I am gonna try the split routine and post results in 6 weeks. I am interested to see what happens. I have split up legs before because my hams were horrible. Thanks again guys for all the info.

Like i have said before, you guys are like the ball team or aitting at a bar. A bunch of as$holes shootin the sh!t and having intelligent conversations. If well, some people may call us arrogant a$sholes. But guess what, they drank their haterade today again.

Originally Posted by pwloiacano

I have had some MAJOR success on an article written by Built. He recommends doing back in two sessions. Horizontal and Vertical pulling. Horizontal pulling is t-bars, barbell rows, seated cable rows, etc. Vertical is pullovers, pullups/chins, pulldowns. Since I have tried this method, my back has shown significant gains.
I have also paired back with Chest twice per week. My shoulders, lats, traps, arms, and chest have all grown bigger and stronger.
Go into yahoo and type in vertical and horizontal back training and click on got built. A really great article.

Yes, excellent article but Built is a 'she'.

OOPS.. I meant she. Yes, I did know that.

Irregardless of that, try this routine if you are looking to mix things up.

Thanks guys.

Anabolic51,

Whats your views on running cyp, prop and tren? Yes, I kmow wrong forum but from what i have heard he knows his shit.

Originally Posted by spark

Anabolic51,

Whats your views on running cyp, prop and tren? Yes, I kmow wrong forum but from what i have heard he knows his shit.

Don't hijack a thread dude, not cool.

and you'll get a better response starting your own thread.

but why run prop and cyp? or are you kickstarting with prop?

Originally Posted by SloppyJ

Chins, rows, deads, shrugs. Done.

agreed with this

get a dip belt so you can add weight to your chins, use the same rep range you would for anything else. Other than that I'd say switch it up between barbell and dumbell for rows, that's all you need really


nothing has ever grown my lats like weighted chins though, I spent close to a year training for a one handed pullup by doing massive amounts of weighted chins and my lats practically dwarfed the rest of my body lol