Thread: Help Me Blast My Back

Whether you're trying to build mass or cut-up does not really change your back work-out much, getting lean comes with proper diet & nutrition.

I like to use barbell rows, one arm dumbbell rows, pull-downs with various grips, pull-ups once in awhile, seated cable rows.

I looked at that post after the fact and realized that the toning part wasn't really relavent to my back routine.

What you described is pretty much what I have been doing. Just wanted to make sure I was on the good path.

Originally posted by Prince
Whether you're trying to build mass or cut-up does not really change your back work-out much, getting lean comes with proper diet & nutrition.

I like to use barbell rows, one arm dumbbell rows, pull-downs with various grips, pull-ups once in awhile, seated cable rows.

I like eveything Prince just said and those excercises should all be encorporated in any back workout. I just change one thing. Pullups or weighted pullups in all my workouts and cable pulldowns once in awhile. That is the only difference I see.

any thoughts on NG pulldowns?

Wide grip rows
Curl grip rows
Deadlifts
Cable rows
Pulldowns wide grip
Curl grip pulldowns

Originally posted by Prince
Whether you're trying to build mass or cut-up does not really change your back work-out much, getting lean comes with proper diet & nutrition.

I like to use barbell rows, one arm dumbbell rows, pull-downs with various grips, pull-ups once in awhile, seated cable rows.

Prince, why do you lean more towards Pull-downs as opposed to pull-ups? What is the difference? I'm asking because everytime I do pull-ups my elbow hurts, but not with pull-downs.

i do weighted pull ups, a row (bb currently), and deadlifts.. that's enough to build by back, imo

When I really wanna blast my back I do about 5-6 sets of pull-ups to failure + 4-5 forced reps [ have your partner take some weight off you by hugging your legs and lifting you slowly when you can't do any more pull-ups ] and I also throw in a 5 second pause in the middle or peak of my motion.

goodluck

Pull-ups are my arch rival to say the very least. I have never been able to do more than 3 or 4 at any time in my life.

Perhaps that is what I should focus on, and try to get beter at those. i bounce around most of the excercises that Mudge listed, just wanted to see if others were doing the same things or if I was out of my tree.

Thanks for all the input.

Originally posted by perfecto
any thoughts on NG pulldowns?

Nothing wrong with Neutral Grip pulldowns. It's good to change the width every few workouts. I wouldn't stay with NGrips all the time nor would I stay with wide grips all the time either. Switch them up, You can also do reverse grip pullups for a change also.

my back routine usually goes something like this:

t-bar
wide/close grip cable pull downs
lower back raises
seated cable pull
bent over dumb bell rows
pull ups