Back Workout

Duffman'05

Can anybody recommend a comprehensive program for building strength in all of the muscles in the back?

My current session would consist of close and wide grip pull ups, bent over row with thumbs facing into each other and again with thumbs pointing straight ahead, deadlifts and shrugs.

I just feel as if I'm missing out on developing smaller groups of muscles as I've been having difficulty attempting a few new movements, eg muscle-ups, but I can't pinpoint them.

Thanks

Brian?

Duffman'05 wrote: »

Can anybody recommend a comprehensive program for building strength in all of the muscles in the back?

My current session would consist of close and wide grip pull ups, bent over row with thumbs facing into each other and again with thumbs pointing straight ahead, deadlifts and shrugs.

I just feel as if I'm missing out on developing smaller groups of muscles as I've been having difficulty attempting a few new movements, eg muscle-ups, but I can't pinpoint them.

Thanks

You're not missing anything I reckon. But you could throw in rear delt flyes

Parsley

i'd suggest adding extra weight to the pullups. the muscle up is more of a skill to learn really.

http://www.beastskills.com/tutorials/tutorials/53

shannon guy

briankeating wrote: »

You're not missing anything I reckon. But you could throw in rear delt flyes

Id leave out the isolation until cutting.

You are hitting all the bases there mate.

Ok Ill contradict myself.

Maybe some back extensions for lower back developement.

But just adding more weight for strenght and maybe mutiple andle machine rows to hit everything

Hanley

shannon guy wrote: »

Id leave out the isolation until cutting.

Any reason?

Brian?

shannon guy wrote: »

Id leave out the isolation until cutting.

Hah?

shannon guy

Hanley wrote: »

Any reason?

You wont gain as much strength on something like an isolation exercise as you will with compound movement.

ALmost every body building article written by bodybuilders, and by powerlifters recommend no isolation.

But I guess if you threw it rear flys as a drop set or something it might be good

Parsley

shannon guy wrote: »

You wont gain as much strength on something like an isolation exercise as you will with compound movement.

ALmost every body building article written by bodybuilders, and by powerlifters recommend no isolation.

But I guess if you threw it rear flys as a drop set or something it might be good

absolute horsesh*t.

shannon guy

Parsley wrote: »

absolute horsesh*t.

How so?

Why would you use something like rear flys, which if done with proper technique, will not increase in strength much, when you are trying to get stronger?

Parsley

shannon guy wrote: »

How so?

Why would you use something like rear flys, which if done with proper technique, will not increase in strength much, when you are trying to get stronger?

he asked for exercises to 'build up the whole back'. rear delts are part of the back, pretty much, and rear delt flies will build them up.

and that part about all bodybuilders always saying that noone should ever do isolation exercises.... i really don't know where to start with that.

shannon guy

Parsley wrote: »

he asked for exercises to 'build up the whole back'. rear delts are part of the back, pretty much, and rear delt flies will build them up.

and that part about all bodybuilders always saying that noone should ever do isolation exercises.... i really don't know where to start with that.

Sorry sorry, I just re-read his post, I thought it was build up strength, he actually said the smaller muscles, which would be rear delts.
Tho, would you not do them on shoulder days?

As for isolation and compounds, I read it month after month in md, do big compounds. Yes, isolations for warm ups and all.

Im not saying its right or wrong, im just stating what I read.

Hanley

shannon guy wrote: »

Sorry sorry, I just re-read his post, I thought it was build up strength, he actually said the smaller muscles, which would be rear delts.
Tho, would you not do them on shoulder days?

As for isolation and compounds, I read it month after month in md, do big compounds. Yes, isolations for warm ups and all.

Im not saying its right or wrong, im just stating what I read.

Reading =/= understanding

Isolation has a couple of benefits as I see it - the first is that if you want to build a muscle, it makes absolutely no sense to avoid training it. Sure you can do compounds, but compounds aren't always the most effective way to do something (ie biceps > pull ups for arm development), and secondly they play a roll injury prevention.

I used to suffer very badly with my elbows during hard training cycles. I put a far greater demand on them than most would, so you could just blame exertion, but as soon as I started introducing curls at the end of a workout 1-2x per week, the pain subsided. I was doing A LOT of heavy full and partial range pressing volume at that stage and my triceps had gotten VERY strong and developed (anyone who knows me knows I'm all tri), so I'd created an inbalance. Once I worked on fixing that, I was able to manage a lot better.

And finally, why do people always present them as mutually exclusive options. You can do both. Just cos you do some rows doesn't mean you can't curl at the end of a workout. Or if you curl doesn't mean you can't row... That wrecks my head.

Kev M

Hanley wrote: »

soon as I started introducing curls at the end of a workout 1-2x per week, the pain subsided.

Yes!! That's a great insight.
My elbows were in bits for a while and nothing was helping them. Then all of a sudden the pain just went away and they're fine again. I didn't know why.. Now I'm realising that it was probably because I started doing bi's hard twice a week...

Hanley

Kev M wrote: »

Yes!! That's a great insight.
My elbows were in bits for a while and nothing was helping them. Then all of a sudden the pain just went away and they're fine again. I didn't know why.. Now I'm realising that it was probably because I started doing bi's hard twice a week...

Pretty sure I said the same to d'Oracle and his cleared up too. Definitely said it to someone, and it's helped others too.

And when you think about it, it makes sense - people blame knee injuries on quad:hamstring imbalances, but don't connect the same dots for elbow issues!

Parsley

re:curls for elbows. IDIBISHDI, and it worked :pac:

TimeToShine

do rope facepulls instead of rear delt flies for your posterior delts, i thought they worked a lot better for me.