Thread: Some general Back questions

1) I'm not sure what you mean by bending your hands. If you mean the wrist, then no, do not bend it. Keep it straight.

2) I've never heard that. Just keep your head looking straight ahead.

3) Rows are the best for back thickness. As for number of sets, the HIT gurus would have you believe that one set is enough. The high volume guys would probably say about a dozen. I prefer about 6-8 sets myself.

4) Stiff legged deads are for the hamstrings. Yes you keep an arch in the lower back.
Bent leg deads from the floor are another matter. There you want to keep your back as straight as possible.

I agree with CaptainDeadlift. Hey Cap'n what is your deadlift btw? Just wondering.

My current 1RM is 375.
My best ever (gym lift, not competition) is 440.
I did that only once about 3 yrs ago.
Whenever I ramp up, I seem to top out around 420-430.
These are pounds, btw, not kg. I usually weigh between 215-220.

Cool, was just wondering how I stack up these days, I'm roughly the same size as you as well.

I think CaptainDeadlift answered this pretty well!

Originally posted by Skyliner
1) When performing Dumbbell Shrugs, are we suppose to bend our hands slightly or keep it as straight as possible?

2) Speaking of Shrugs, why is it that I hear ppl say doing it with your Head down is a waste of time?

3) Which exercise, in your opinion, is the best for Back thickness? What is a good amount of Sets to perform?

4) When doing Deadlifts (any viaration), are we suppose to keep an arch on our Back throughout this exercise in avoidness to round it?

1) Keep your arms straight and relaxed. Keep wrists straight.
2) Some people can feel a better contraction when the head is slightly down. Just do not exaggerate the head down position too much, or you can risk injury.
3) Rack Deadlift, Bent Rows...both over and underhand grips, T-Bar rows, and Dumbell Rows are all good for adding thickness.
4) I think that any more than 3 sets of an exercise is a waste of time, unless you are using only one exercise per bodypart.

I got 370 for my last set of 8 today. It suprised the shit out of me. Havent did them in a month and a half!

Oh, Boy

Pulled a 550 dead 2 weeks ago...ouch my back still hurts! Also did stiff legs with 365.

Originally posted by gopro
Pulled a 550 dead 2 weeks ago...ouch my back still hurts! Also did stiff legs with 365.

Ill get there, ive only been lifting for 4 years now, 2 of them strict!