backwork

newby.204

Im just looking for thoughts on backwork, yes i am squatting, deadlifting, benching, but i amnt gettin the development i want in my back, specifically my mid and upper back/traps. Im shrugging 120kgx4x10, bent row 70kgx4x8, bw(92kg)6,5,4,4/3 chins, facepulls. Im doing ws4sb3 for 6wks now, was out with an injury for a few weeks before that.

Anywho is there anything i can do to get my back going, maybe vary the excercises, set/rep scheme?

Remmy

you need to shrug and row more.My favourite back exercises are pendlay rows and high rep dumbell rows.

What do you deadlift?

squod

Close grip T-bar rows with smaller diameter plates for extra ROM

newby.204

shrugs are twice a week, i do the bent row from the floor like a pendlay row, deadlift is 155kgx3, 165kgx1, havnt ever tried tbar rows might throw them in for variety see if i can get things going.

im not really looking for more rows though as its not my lats i wanna hit if you get me

Hanley

newby.204 wrote: »

shrugs are twice a week, i do the bent row from the floor like a pendlay row, deadlift is 155kgx3, 165kgx1, havnt ever tried tbar rows might throw them in for variety see if i can get things going.

im not really looking for more rows though as its not my lats i wanna hit if you get me

Rows primarily hit mid/upper back.

SpookyBastard

Row row row (your boat)

newby.204

Hanley wrote: »

Rows primarily hit mid/upper back.

I must be doin something wrong so:(

Transform

newby.204 wrote: »

Im just looking for thoughts on backwork, yes i am squatting, deadlifting, benching, but i amnt gettin the development i want in my back, specifically my mid and upper back/traps. Im shrugging 120kgx4x10, bent row 70kgx4x8, bw(92kg)6,5,4,4/3 chins, facepulls. Im doing ws4sb3 for 6wks now, was out with an injury for a few weeks before that.

Anywho is there anything i can do to get my back going, maybe vary the excercises, set/rep scheme?

whats your height and weight again?

20kg+ weighted pull ups and deadlifting is all i ever needed

newby.204

92kg, 6ft

Transform

newby.204 wrote: »

92kg, 6ft

get deadlift up to 200kg + and weighted chins with 30kg+ added weight for 3-5reps plus and i don't think you will wonder about back training as your numbers will tell the full story.

I'm 3kg lighter and 2inches taller and would never worry about upper back/back development as my numbers take care of that and a low body fat helps so the results can be seen.

Hanley

Transform wrote: »

get deadlift up to 200kg + and weighted chins with 30kg+ added weight for 3-5reps plus and i don't think you will wonder about back training as your numbers will tell the full story.

I'm 3kg lighter and 2inches taller and would never worry about upper back/back development as my numbers take care of that and a low body fat helps so the results can be seen.

How long's that gonna take?!

I don't think he's purposely holding his deadlift back or anything?! I'm sure he's trying to increase it like and is just looking for suggestion on what else he can do, not a replacement?!

Transform

Hanley wrote: »

How long's that gonna take?!

I don't think he's purposely holding his deadlift back or anything?! I'm sure he's trying to increase it like and is just looking for suggestion on what else he can do, not a replacement?!

Sometimes people look for replacements when the right answer is to keep working hard on the stuff that works.

Looking back on even the last 5yrs of my own training at times I have gotten side tracked on stuff that does not actually make a big difference to my strength and conditioning. I only wish I would have stuck to staying more focused on what works rather than the whole idea that a certain exercise is going to hold the secret to (insert goal) bigger back, bigger chest, leaner body etc

I am all in favour of assistance exercises but if the base numbers are not going up and you do not have a double body weight deadlift for reps then there is more work to be done on the basics and I would encourage people to keep on that path but throw in exercises that help you get stronger on said lifts e.g. GHR's and glute work for deadlifts, making sure that there is the correct firing patterns happening when deadlifting, sorting out mobility issues in all areas so injuries don't occur (major mistake by almost everyone) etc

A year from now an intermediate/advanced trainee could be 10-20% stronger on lifts that really matter if they work their socks off or he/she could continue to seek to become a major in the minor stuff that actually wont add a whole lot to their training.

newby.204

assitance on my lowerbody day when deadlifting is step ups and pull throughs, when im squatting its step ups and rdl 4x10x100kg.

its just, my numbers and everything else is gettin bigger but my upper back,i.e. traps and between the shoulder blades isnt!!!

Transform

newby.204 wrote: »

assitance on my lowerbody day when deadlifting is step ups and pull throughs, when im squatting its step ups and rdl 4x10x100kg.

its just, my numbers and everything else is gettin bigger but my upper back,i.e. traps and between the shoulder blades isnt!!!

getting a good thick back is like a good deadlift - its going to take time and hard work.

I think your pull ups and chin ups should be much better also so give them more work and some weighted chins even for just negatives can help.

newby.204

Transform wrote: »

getting a good thick back is like a good deadlift - its going to take time and hard work.

I think your pull ups and chin ups should be much better also so give them more work and some weighted chins even for just negatives can help.

When i first started trainin, i neglected chins/pulls, i went from 11ish st to 15st, naturally enough i couldnt do one bw pull-up, enter assiatance bands and a lot of work to get to 1xbw chin-up, now im at 6 im still not happy, but im just givin you some background as to why the numbers are well pathetic.

I will add in a weighted set and a neg set this week and see how i go, surprisingly my lats are grand imo

Scuba Ste

Might be worth trying some shoulder activation like YTWL's, band pull aparts even the face pulls before your rows etc. I found they helped to get the upper working more.

Edwardius

I'm likin' heavy chinese rows at the moment. I've switched them in place of pullups until my elbows are fixed.

Power cleans and snatches at reasonable volume and intensity seem to grow trapz (I can't seem to spell this properly on the internet) but if you're not arsed learning them (and now that I think of it doing them for the sake of trapz alone is overkill at its finest :P) then try
these. I know you said you were doing shrugs but a little body-english like in the video might help too.

eroo

OP it may be a case of 'less is more'!

Rather than doing several back exercises, why not focus on 1? Add it in with the big lifts and you will see results down the line. T-bar rows are great for development, narrow grip and wide grip. Try them for 6 weeks then go back to bent over rows for weeks.. etc etc. Keep changing it up.

As Transform said, stick with what your doing. People are too quick to change routines, exercises etc when they don't see quick results. But results don't come quickly!

Parsley

eroo wrote: »

OP it may be a case of 'less is more'!

Rather than doing several back exercises, why not focus on 1? Add it in with the big lifts and you will see results down the line. T-bar rows are great for development, narrow grip and wide grip. Try them for 6 weeks then go back to bent over rows for weeks.. etc etc. Keep changing it up.

As Transform said, stick with what your doing. People are too quick to change routines, exercises etc when they don't see quick results. But results don't come quickly!

wide grip T-bars are just bent over rows with less ROM...

:edit: also OP i don't think your rows are heavy enough...