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TitleAuthorPostsLast Post
Yearly update 3 plate bench Pikadrew 1 2 yearsPikadrew (19): It has been a year since I pushed 280 on bench.A year later I’m back on vacation recently just weeks ago I got 315. Also going for 320+ here at up north at a 85 pound lighter bodyweight of 245 all the way from 330 https://
Lower back pain Mustbenice 4 2 yearsDavidCripps (1): Try to work out a bit more on your back. That might help you.
DEADLIFT! Thedude1967 7 3 yearsThedude1967 (44): @NorIda , @jostrosky I welcome all critiques, this is how I learn. Both of you have valid points and I will work on them. Give me a month or so to work on it and I’ll post a cleaner pull!!
Ab Stimulators on a Budget ajdigital1 1 3 yearsajdigital1 (1): There are two Abs simulators are on sale, both are 50% off. Enjoy toned muscles with this deal. Available on Amazon use the Keywords to find! 😀50% off with discount code " M4IYMC3F " it is $45.95, you will only pay 22.96 after use the discount code. Basherry Ab Toner Abs stimulator Abdominal Toning Belts Muscle Training Gear,Portable Unisex Fitness Training Gear,Wireless Muscle Exercise Equipment Shaping Instrument 😀50%...
Deadlift form? Fletch7878 7 3 yearsEricleader22 (1): Just be very careful deadlifting, you can really injure your lower back badly. I've done that before and was out a few weeks :( Just make sure you have the perfect form for the exercise.
HELP. my right side is uneven zzz10 1 4 yearszzz10 (1): I injured my right shoulder months ago and its now lower than the left one. whenever I do a lat spread as you can see in the second picture it makes my back look uneven too. please help what should I do. I'm 8 months into lifting.
Reverse plank Onetofive 8 4 yearseknight (58109): Apparently they're not or you wouldn't be having this problem. -3X
My "fat to fit" 20 month transformation zeefit95 3 4 yearsRawn (1338): Nice transformation, lots of hard work
Would this schedule work? Spencer1104 6 4 yearsSalokin (877): If you want to make improvements on a body part, prioritize the lift. Do it on Monday and again later in the week. I find when part of my body starts lagging or I want to make more drastic improvements, I move it to Monday. If you miss it for some reason, you have the rest of the week to make it up.
Muscle imbalance? Aoverto7 2 4 yearseknight (58109): Appears to be genetics- just looks like a slightly different insertion point. -3X
5 YEAR AESTHETICS TRANSFORMATION VIDEO SickoShreddo 3 4 yearsevegrant (10): Good job.
Belly fat? zomfroot1 1 4 yearszomfroot1 (16): Hey guys and girls. I'm just dropping a link in here for those of you who may be in need of some extra help. This is a workout program designed for men and women.
How does it look? SnackIt 22 4 yearsSnackIt (76): Anyone got some tips on this?
12 weeks shred, question about routine Simplytiny 5 4 yearsjostrosky (346): @Simplytiny we can't critique unless you post program.
Getting bigger by lifting 2 times per week alan007 5 4 yearsJsn3004 (3265): Open thread to view post.
Back muscle strain emmyweird84 4 4 yearsemmyweird84 (1216): @West165 that's what I was thinking, just test the waters and go from there. @wannabemuscular it's definitely not a fun feeling, I agree on the squats and deads. Definitely on the deads bending that way is not comfortable at the moment. thanks you guys :)
Help Tay 3 4 yearsSOLARSUPLEX (8314): Try doing some unilateral work with somebody else and having them check for differences in the way you are doing movements from left to right. For example with a lat pull down, you won't notice it but you are contracting one lat much more while on the other arm your below is flared forward and you are using more bicep. This is common for newer people and you just kinda grow out of it with the proper instruction. Film yourself doing stuff...
How to fix rounded shoulders airawear 1 4 yearsairawear (4): Full blog post: How To Fix Rounded Shoulders Hey guys, Some of us have been hunching forward for a huge part of our lives because of the way we work. This is especially so if you have been working in front of the computer for a large part of your life (studying, working, playing games etc.) As a result of this hunching, you may have developed rounded shoulders, causing your posture to be hunched forward. In this post, I am going to...
21 Shoulder Stretches That Provide Relief airawear 1 4 yearsairawear (4): Full Blog Post here: Hey guys, I just published this article about shoulder stretches you can do anytime (very work-friendly!) but I wanted to share a short-and-sweet version here for you. You must be either a young kid or a truly healthy person to have never gotten stiff shoulders in your entire life. Unfortunately for most of us, we don’t fit the above bill. That...
Advices for My PPL Jeffr 6 4 yearsStevieB (1): Hey Jeffr quick question when you say Rear delt peck 4x15 / Shrug 3x10 does that mean you just choose one of them exseises or you do both ? Cheers. Also with Flat bench 3x10 + Cable cross-over 2x10 does that mean you would do your flat bench then straight on to 2 sets of cabel cross overs ? I've been looking for a good routine and like the look of this one just abit confused. Cheers.
Older Newb, Dumbbells only FattyMcFat 7 4 yearsFattyMcFat (13): LOL I try to stay away from mirrors and cameras. Down another 10lbs since this post, gotta increase caloriesales to lose only 2lbs a week. Yeah, I gotta read the FAQ, heading that way. Thanks for the responses.
Whats the best nickname you've had mine is.. dollar12786 17 4 yearsGreekLegend (52): kryptonian lol
16 year old natty or no? ;) MarcoMacias 25 4 yearsSalokin (877): @Jsn3004 its so sad to see someone so young already going down the easy road and being such a db while doing it. There are so many good people and so much good info on this forum and he'll benefit from none of it if he stays like he is.
Back and Leg day 1 or 2 a week? Spencer1104 3 4 yearsframe (73): everything works, do whatever you like more. you can hit body part to failure so it will recover in one week - you will grow, if you like more half-ass workouts not going to failure on one of your gym sessions - you can hit larger body parts twice per week and you still will grow ( you must be able to know your body possibilities perfectly in this case). It all depends on how you like to train, muscle growth occurs if you give muscle enough work...
Back training tips by Dr Mike Israetel AnthonyDee 1 4 yearsAnthonyDee (1): Back training tips by Dr Mike Israetel!
Upper back exercises and sample back workout AnthonyDee 6 4 yearsSOLARSUPLEX (8314): @AnthonyDee yeah dude.
Strange shoulder problem, scapula position Marcane 2 4 yearsWest165 (574): Could be atrophy of the serratus anterior. It looks like your acromions are popping out too, no idea why that could be. But I wouldn't take advice about this kind of stuff on here. Go see a doctor.
Lower back pain Kyle0516 5 4 yearsKyle0516 (1): Thank you guys @West165 @jostrosky @Yeags Yes, I know I should go to a doctor, but I think it is not that serious because it appears only from time to time and it's not that intensive that I can't move. But I will go to a doctor next week, so I will know what the problem is. Thank you guys for the advice!
Do i have scoliosis? NeluBrinzila 4 4 yearsSOLARSUPLEX (8314): Yeah you should ask your parents to take you to the doctor. A diagnosis from a real physician is the only way to really know.
opinion please waocaseki 2 4 yearsdamnbro (1): no way you look 17 but fuark brah you dont need an opinion, looking swol asf keep at it bruh
What was the biggest struggle when starting? Joe 7 4 yearssjfit (1): For me i think it was just the motivation. Its easy to make the plan to go to the gym but in the beginning i always had an excuse. Making it a habit was the best thing i could have done for myself
Protruding clavicle/acromion Marcane 3 4 yearsMarcane (1): Na man, no injuries and there is absolutely no pain.
Best Places to do street workout? BuddyAces 8 4 yearsEdgar (1): beach is the awesome place for workouts
Strength standards for size WeakBenchShit 7 5 yearsATN_Coaching (1582): To me personally there is no standard in when it comes to strictly physique based development. We are all genetically independent so key would be for you to find what volumes, frequencies, variables, and more work best for you. I posted this recently on my personal Facebook page: "Being big does not = strength/power and being small does not = being weak. At the same time because you are strong it does not mean you will get bigger quicker...
Rack Pulls Jsn3004 11 5 yearsSOLARSUPLEX (8314): But if you go lift at those times there will always be a skinny fagget there... @Jesus
Pull-Ups/Chin-Ups everyday. Do they work? thenotoriousgainz 7 5 yearsthenotoriousgainz (4): @West165 PLP routine? Haven't heard of that before. I'll check it out and yeah, thanks for the heads up man, really appreciate it!
Wings help!! heavylifter 8 5 yearsNorIda (46958): I prefer mild, but some people are into the hot stuff. But whatever you do, enjoy it!
Building a V-SHAPE back with dumbbells? Kev521 9 5 yearsEagleRare10 (838): I second @wannabemuscular. If you can get or have access to a pull up bar you should be able to make a lot of progress with that, though you'll want to start adding weight (as simple as throwing some books in a backpack or something) once you can hit a lot of bodyweight reps.
Lê Phạm Thế Vũ - Freestyle Bar - 27/8/2016 lephamthevu 1 5 yearslephamthevu (19):
Freestyle on Pull Up Bar - Lê Phạm Thế Vũ lephamthevu 1 5 yearslephamthevu (19):
16 Years Old looking to gain muscle beginner 6 5 yearsBrianz (7): You should be very careful in building muscles. I have been reading blogs regarding this and I think I should share it here. . I hope this might be helpful.
Pull ups for beginners at home! fit4art 1 5 yearsfit4art (1): Hello my friends. I am William and I am 32 years old and I would like to share my video about some basic pull ups that I am doing here in Greece in my own house on my free time. I have a very cheap pull up bar (12-15 euro) and is working really good for me. I am not going to any gym, I like to exersice at my own house, cause I do not have extra time for gym. This is my YOUTUBE VIDEO: And...
Some progress pics. darklight79 9 5 yearsBraun78 (1): Oh wow, that's a really huge improvement! congrats! Are you using any weight loss supplements?
belt advice please! altarego 12 5 yearseknight (58109): Very nice. Carry on! -3X
Arm day logic vs push/pull day Oslo1234 3 5 yearsHamb0 (2893): Yea, it is faulty logic.
Lê Phạm Thế Vũ Freestyle Calisthenics PushUp lephamthevu 1 5 yearslephamthevu (19):
Lê Phạm Thế Vũ demo Push Up freestyle 22/4 lephamthevu 3 5 yearslephamthevu (19): haha ok thanks my Bro, I will.
Injury? hghani13 5 5 yearsJsn3004 (3265): @A_em Exactly. I was curious what the possible cause might be from a twitch in my quad, and apparently there was a chance I had ALS. Enough internet for the day. That hasn't happened since.
Is this a good back/bicep workout for mass? Oslo1234 29 5 yearsBeans (4204): Did you ask your trainer any of these questions? I'd like to know his answers, because that routine is all kinds of messed up.
How do my trap look? dayrone150 6 5 yearskickinchicken (8717):
How often do you increase your curls? Oslo1234 8 5 yearsTonyc18 (10): In follow the same split and it seems to be ideal. I agree with @jsn3004. Biceps will grow with your compound routines.
Grip Strength Lizzy 16 5 yearsLizzy (4): @chloekypps it's gotten a lot better actually. I've tried a lot of the suggestions (not pole dancing unfortunately) and think I like the plate pinches the most. I also got a set of the "crush grips" and keep one in the car so when traffic/other drivers get frustrating its like a productive stress reliever. Most of the time on pull days it still just hurts but Im sure if I keep at it it'll get better eventually. Building muscle is...
16 year old squatting 300 pounds Yeezy_Boy 6 5 yearsforgottenpass (382): Ye would be proud
Recovery kezlar92 3 5 yearsJsn3004 (3265): There has to be something different in your life, whether it be your training, diet, stress, etc. If everything is the same i'd try taking a few days or a week off. It couldn't hurt and can also be beneficial.
Training Split HardBody 18 5 yearseknight (58109): I mean it's not a well structured routine. Read the "Routine Design For Dummies," thread that is at the top of the list of threads on the forum. -3X
push pull legs HardBody 26 5 yearsNicholasIsAnAsian (1): @Rawsteel Thank you so much and greatly appreciated for your reply. I will bear in mind. Have a nice day ! =)
push/pull/legs vs brother split HardBody 10 5 yearseknight (58109): Then run it as PPLP/PLPP/LPPL/etc. Doesn't change the concept. If your chest and back aren't responding to the training you're doing, don't do MORE training that they won't respond to, correct what you're doing. -3X
Traps HardBody 4 5 yearsFiremanSi (42408): In what sense exactly ?? Areu deadlifting, rowing, OHP ?? Hate to break it to ya.. ur training ur traps.
Back and Arm Routine HardBody 20 5 yearseknight (58109): They're a bit of a different animal, since the knee and hip flexion is more limited. They're not bad, but my personal favorite lumbar exercise is reverse hypers. -3X
Chest and Back HardBody 4 5 yearsAthl3te (4): I tried one time when I was changing up my routine but it is not a really good split because while working chest and back you are working arms indirectly and you wont allow much time to recover. I did not get that much results
Back n Shoulders HardBody 13 5 yearsHardBody (7): Yes Lee Haney Split
Back and Biceps or Back and Triceps? Mr_Muscle2016 8 5 yearsBeans (4204): @Mr_Muscle2016 I prefer back/bis.
biceps and lats Hambo 11 5 yearsHambo (847): I am interested in it even though it is not to a meaningful degree or enough to make a difference in one's training. For example when in top position, bottom position or other position.
New Back Routine! Try it & feedback pls :) George_Kofi 5 5 yearseknight (58109): Also not how you do pulley rows. That was turned into a lower back exercise with no scapular retraction. -3X
New Fitness Reality show on Musclemania gunsandposestv 1 5 yearsgunsandposestv (1): Please Check out our show and let us know what you think! clickable text
Front lat spread and shoulder internal rot. SOLARSUPLEX 4 5 yearsSRorhrbac0808 (47098): Hahah. Good stuff man.
Parallel and width Hambo 4 6 yearsFiremanSi (42408): @Hambo I like shoulder width neutral grip... feels the best !!
Barbell position Hambo 3 6 yearsWinnersNeverQuit (10311): I pull to my sternum keeping my back parallel to the floor.
[Form check] Dumbell Row JustReal 3 6 yearsJustReal (1): Ah ok, thank you. I will fix it!
Barbell bent rows Hambo 1 6 yearsHambo (847): When you do dumbbell bent-over rows your torso is parallel to ground. What about barbell bent-over rows, do you have the torso parallel or 45 degrees or other? Some say you move barbell to hips others to lower ribcage. What is right? Thanks.
Back Workout [Advice] NicholasIsAnAsian 6 6 yearsdarklight79 (3088): @NicholasIsAnAsian Yes but it's fun to use Bahasa Melayu at times to a fellow Malaysian. Cheers and good luck. Hope the stickies helped.
Stanimal Ifbb Pro Men's physique Stanimal Jump to first page50Jump to last page 6 yearsStanimal (622): hey guys! part 2 is now liv with some trolling:
Cobra lats!! Thatguy81 6 6 yearsThatguy81 (541): @blackbull I've been steadily increasing my deads and rack pulls, I also hit rows and lat pulldowns. @darklight79 gotta work my way up to weighted bro, but I'm getting there! Honestly my workouts are kind of a mess right now, nothing logged or plan, just a standard bro split. I don't feel like I'm quite ready yet, but I had great results with PHAT, I'll start that this fall when I start my bulk, prolly start another dead log...
5 weeks out Junior Men's bodybuilding back BigBryceChaddock 10 6 yearsblackbull (22): What is the point of that vest, other than to boost your ego in your eyes?
I need help bracing my core please?.. qtdreams92 8 6 yearsqtdreams92 (1630): thanks @eknight the Cough or exhale hard cue works perfect! so its pushing down not pushing out lol. I can talk normal in this braced position. and imagining the brace position as a standing plank works for me :)
Reverse hyperextension Fayzeh 16 6 yearsFayzeh (1546): @eknight I see what you're saying. I'm going to workout at a different gym and see what equipment they have. Not to be stubborn, but smaller stability ball following the form u posted above. I didn't notice the hip thing at all. I will also try the incline suggestion @the1. See how it feels. Maybe add weight if I find it too easy. The stability ball was hard because I had to legit reach my arms to grab that bench! I knew something was off.
Fix Your Posture - Article lordcenturion 1 6 yearslordcenturion (1): I've had posture problems for years but like many chronic conditions you become used to it and it sort of becomes normal and you forget about it, at least it was like that for me. I've become used to feeling lower back pain every morning. What I've realised is that lower back pain is only a symptom of poor posture, in my case an anterior pelvic tilt. What I had to do is fix my posture and then my pelvis would tilt backwards thus reducing the...
Lower back stiffness while Deadlift(form video) Sydazak 5 6 yearsMaxSteel (1): thank you
Deadlift tips dserious111 5 6 yearsqtdreams92 (1630): I like his video on how to squat. the overhead press one is good too.
Deadlift form? Jiaxie97 10 6 yearsJiaxie97 (10): Thanks guys! So start hips lower, and as I move past the knees, just think about "standing?" Sorry I've been asking so many questions by the way, I'm the only one on my family or friend group who lifts and I'm sort of going solo lol so I need as much help as I can get. Is there anything else off wrong with my form besides hip position and Hyperextension at top?
PHAT in my Homegym GoldenAesthetics 9 6 yearsGoldenAesthetics (19): Perfect, thanks alot
Deadlift form Jiaxie97 19 6 yearsJiaxie97 (10): Oh and qtdreams92, my weight is 125 :)
PleSe critique deadlift form! Jiaxie97 3 6 yearsLVjack (2749): I watched the video again a couple times and it does look like the bar is staged too far forward on your initial pull. I'm going to assume you press into your toes really hard and your heels slightly raise up though most of the lift. Correct me if I'm wrong. First off I would suggest having a ritual set up that you preform the same each and every time. For example; when I squat I grab the bar with my left and first then my right. Then I...
Best Stretch & Exercises for Traps? (pain) qtdreams92 9 6 yearsqtdreams92 (1630): @FiremanSi many cheers for that! i am going to watch that video when I get home. :)
Hex Bar dserious111 12 6 yearsRawsteel (940): Tryed the hex bar once when i could deadlift and i loved it, it felt more "natural" and i would have used it if my gym back then would have had it.
Pull overs for serratus work bicepKing 2 6 yearseknight (58109): Or you could just do a movement that directly hits your serratus on your push day (since they are scapular protractors) like scap push-ups. Either way, they're a "push" not a "pull." -3X
PLEASE CRITIQUE DEADLIFT FORM! Jiaxie97 13 6 yearsBeans (4204): @Jiaxie97 Ha that's a hard one. I'd imagine as long as you're not using crazy weight, it's not a big deal. Might be hard as you start to progress though. Try to convince everyone in your gym to start squatting. When I first started going to my gym, I saw almost nobody squatting for weeks, now everyone squats lol.
Back Exercises Snowboard901 29 6 yearsRawsteel (940): What's shit?
Injuries, setbacks and moving the goal posts shannowman Jump to first page41Jump to last page 6 yearsshannowman (6367): Hey tamere. It's still not perfect, but getting there :). In better news, the rack is up! And I'm getting back on 531 on Sunday and will log again!
2 year natural back transformation! Natural_gainz 2 6 yearsNatural_gainz (1): Image came out small can't delete thread i guess.
Push pull ratio, grip in pull-ups/pulldowns Rawsteel 8 6 yearseknight (58109): -3X
Serratus Anterior (bodyBuilding Illusion) TimmothyGen 15 6 yearsTimmothyGen (1780): Does anyone notice that Frank Zane sort of looked blocky from the front? And how he tilts his body and sort of turns. You can have a nice v taper look if you know how to pose lol.
Flexing my back [video] kristaps1239 13 6 yearsleanr0x (4183): lol my bones are bigger than your arms
Pendlay Row form check💪💪💪 SOLARSUPLEX 7 6 yearsFrostshock (13324): Was excited to see a Row thread but see everything is already answered :( 😖
Deadlift split for the injured GainzMcGee 1 6 yearsGainzMcGee (1): Hey guys, newbie here. Been in the gym 10+ years but only in the last year have i started eating clean and recording my progress and actually training right. Finally seen some awesome gainz in strecgth and size. Right now im out with a shoulder injury. I get a sharp pain in my antirior/lateral delt when i lift my elbow up to my shoulder. Obviously upper body training is out of the question. I can, however, do deadlift and lower body/core...
progress so far on my bulk csizemore21 Jump to first page34Jump to last page 6 yearscsizemore21 (799): Weight went down a bit, I think its just fluctuating a bit based on work and carbs sitting at 180. Squats are still rising. Hit 155 for 8 on my last set of military press today, not horrible, but I wanna get that up to about 175x8 on the last set. I upped volume even more bc I'm responding amazingly to it. Still not going heavy at all on horizontal pressing due to shoulder pain. ...
New routine - Need help. simpley2 20 6 yearssimpley2 (1): Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-10 Overhead Press - 4 x 6-10 Pulldown - 4 x 6-10 Seated Row - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-10 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Hamstring leg curl - 3 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 6-10 Bench Press - 4 x...
benching in a slingshot? csizemore21 12 6 yearsWinnersNeverQuit (10311): From what I understand it overloads the top and helps with taking resistance off the bottom. If that's the case, why not just buy bands? Adjustable loading and can use it on deads squats and whatever else you want.
favorite pull up or row variation csizemore21 28 6 yearsleanr0x (4183): chin ups...weighted and heavy
Rate my back workout eddyserb 26 6 yearsswollenscott (571): If it works for you then do it. If you stall try low vol and heavier weights for a while then go back. Also keep in mind rule of diminishing returns.
Help, feel sore right after "pull" :O Sandrablabla 16 6 yearsSandrablabla (1): Thank you for all the help! I will follow your advice, going to do legs today and core tomorrow. The pull day will probably be tuesday so I'll upload an other vid where I try doing the deadlift right, I could film my row as well I need feedback on that because it feels like I'm doing it wrong since I can do 52.5 kg on that, feels like it's too much considering my weak biceps. I forgot to mention that I also do leg raises with my forearms resting...
Dumbbell rows: the thread! mikew Jump to first page48Jump to last page 6 yearsZyzzst (4486): I think that barbell rows are superior to dumbbell rows, i just feel more stable by doing them and can use a far greater weight. Also, chins and pullups i believe are the number one staple to a great back. My good friend and his coach (jason huh) utilize pullups for about 65% of their workouts and their backs are awesome...inb4 roid references, but these guys had great physiques before the roids.
deadlifts jab 4 6 yearseknight (58109): Deadlifts do not harm you or deteriorate your discs. -3X
Bodybuilding Split by Christian Thibaudea leanr0x 2 6 yearsswollenscott (571): I like his ideas generally. I love cluster sets. Harder then you'd think.
Lower Back Pain. How to move on? certunes 29 6 yearscertunes (4): man i am afraid of medics. also got bad experience with trusting their diagnosis's...
Great things have small beginnings Phoenix9369 5 6 yearsPhoenix9369 (4): Thanks!
back by bodyweight harryhoughton 9 7 yearsKansas___Boyyyyy (3361): soz m8
Plz help a confused lifter ashvinmuthumala 12 7 yearsashvinmuthumala (4): Correct @eknight . I assume it would be wiser to hit my lats 2x harder on my next back day
chiropractor FxElement17 5 7 years_RudeCrew (15100): I go once a month usually. We have a family friend who does it and only charges me $15
Too much frequency? Tritons 11 7 yearsTritons (670): I know what you mean, i have been looking around, and i kind of like the westside for skinny bastards as well as wendler, i may have to take you advice.
The Evolution of my Back alkudari23 6 7 yearswannabemuscular (33219): @alkudari23 I'm just messing with you dude. Nice work.
Christmas tree tristantalpas 10 7 yearsBeans (4204):
NEED HELP FOR BACK DEVELOPMENT alkudari23 7 7 yearsfuba141 (10): For advance level in lower back hyperextensions try holding some weights.
*Should I SUMO or Conventional Deadlift ??? FiremanSi 14 7 yearsFiremanSi (42408): @WinnersNeverQuit Happy birthday brother. @Eat2Trainn247 Yeah man i always find articles like this interesting. It says i should do conventional but i feel SAFER doing sumo as less lower back involvement.
Back routine - overkill? Highdeas 11 7 yearsHighdeas (1635): Just wanted to update you guys So I did everything above minus the barbell rows..back was rocked by then so I went straight to trap work instead of barbell rows.. Deadlifted for the 2nd time in my entire life and was able to do 295 lb x1 (not impressive but it literally is the second time i've ever deadlifted) Thanks for all the help again
Did somebody say deadlifts ??? nwt521 Jump to first page31Jump to last page 7 yearsBigdaveyessex (85): @eknight Definitely don't agree with increased frequency for us naturals....Don't forget that many powerlifters are roided to the max and their federations are not even tested...Wendler works for us natty trainers (I even sound boring to myself now!)
A recent personal best! MOTIVATION! ThePuremass 8 7 yearsTrev182 (14986): Good work dude! Stick around.
Form check bslo 12 7 yearsbslo (262): @eknight gotcha.
Row to grow Jealster 12 7 yearsSRorhrbac0808 (47098): Good god. Get a new camera man. Made me sick watching this. Haha But looking good man.
Stronglifts 5x5 smith96 8 7 yearsFrostshock (13324): If these are your 1rm use a calculator to find out your 5rm, decrease weight by 25lbs or so and start from there. You may think it's too easy but you'll be increasing weight so frequently that you'll catch up in no time.
Squats back pain aesthet1x 14 7 yearseknight (58109): In addition to a stronger core, don't forget to stretch the tight muscles creating the anterior pelvic tilt- your lumbar group and hip flexor group. -3X
Power cleans vs OHP? MMB 4 7 yearsdatabas1c (2188): I guess you could replace overhead press with a hang clean to a strict press. I probably wouldn't advise it though because you'd end up really breaking up your set. It would end up being somewhere between 5 single presses and a single set of 5 presses.
pull-ups evymk 17 7 yearsteewhat (1972): @jja0016 probably due to rotator ROM, or improper form during the pull
Deadlift on PHAT Nickbook 11 7 yearsgolagola (307): @Nickbook i am doing deadlift on lower power day and stiff legged deadlift on hyp lower day .
Uneven traps?? Thedude67 16 7 yearsThedude67 (3088): @Trev182 I never had
Mark Bell- How 2 Dead? Neutral Spine Bisshh! FiremanSi 5 7 yearsFiremanSi (42408): @wannabemuscular Love me some youtubes. :)
BACK ?S c3pOMG 8 7 yearsjonrivs49 (3001): This.
pedlayrows vs BOR wittyname 14 7 yearsThedude67 (3088): I'm a fan of Yates rows, I combine them with deadlifts and lat pulldowns for back. I don't have a rack or anything else to put the bar on for rack pulls though...
deadlifts mnussbaum01 14 7 yearsATN_Coaching (1582): Just my .01 thought but you can get hyper development from both sumo and conventional stance and grip. When I speak of hyper development I speak on quads, hams, glutes, erectors, and more. Now with that there are many variables to consider in regards to overall goal, individual anatomy, and more. I personally stick with and highly recommend conventional deads from a physique development standpoint as they can aid in more back development...
Goodmorning MassTitan 4 7 yearsjonrivs49 (3001): I also do them. I think its a Good accessories for your deads. When I do deads I think that im doing goodmorning, helps me avoid round back.
New Fav Back exercise! SRorhrbac0808 8 7 yearsSRorhrbac0808 (47098): No I'll find them. TSG actually has clients do these. Basically a rack pull without the rack. Or a dead lift that never touches the ground. Make sense
Core and Lower Back DEP45 2 7 yearswannabemuscular (33219): GOOGLE Results
Pendly row MassTitan 4 7 yearsTrev182 (14986): Big ass row! Would also love to see a video!
Chin ups or Pull ups Cubb 13 7 yearseknight (58109): Not in terms of which "targets" the lats more. Here's a comparative study, if you care to read it: -3X
What the hell do I do? Sedlo18 14 7 yearskickinchicken (8717): @Sedlo18 if take away the 3rd bench exercise, drop your sets of flyes down to 3, and think about switching your 2nd exercise to something like floor presses or even just flat bb bench. And you do just as more sets on your arm days as you are doing for and other muscle group. Your arms are like 1/4 the amount of muscle mass as your back chest or legs. Spending that much on arms is crazy to me. And blasting you bi's right before back day... Just...
Workout vids jordzmetcalfe 9 7 yearsoceanair (18020): @jordzmetcalfe awesome, sounds good :)
Aggressive training log Jureed Jump to first page37Jump to last page 7 yearsJureed (1): My food diary from 1/9/2014:
Rack Pulls KPFitness 9 7 yearsshannowman (6367): I found single arm Dumbell rows made my back thickness improve dramatically along with my grip. For about 3 months they were all I did for back besides pull-ups as I was training at home and my back made tons of progress.
Lateral raise cassious 4 7 yearssamirsaleh (1957): I prefer the form he was describing as being wrong, as I do prefer involving my traps
Do you get Back doms ? Jigsawk 9 7 yearsHamer93 (9553): Stick to what you need to do and you'll progress, pushing yourself to the very limit consistently will probably hinder your progress and gains
Tom Hardy's Traps Duncan88 Jump to first page45Jump to last page 7 yearsXandar (457): There are plenty of people that are on that aren't impressive. Hell, I get told that on here every time I take an opposing stance against someones view lol. But seriously, he's naturally 150lbs. Say he gets 3-5 months to get physically ready to do a role. Where's 30+ lbs coming from. I also agree with you. His traps as a whole aren't super impressive but the way the tie in and their shape is. If he decided to go big that would be a...
Ultimate Back Fitness and Performance PDF? joebnj 1 7 yearsjoebnj (10): If anyone has a copy of McGill's Ultimate Back Fitness and Performance and is willing to share, please contact me. Thank you, Joe
deadlifting with hex bar jaydiddy85 5 7 yearsjaydiddy85 (382): Okay thanks. I was just curious as to why it seemed a lot easier with the hex bar. That makes sense.
romanian deadlift golagola 18 7 yearsbrian12 (9495): @golagola it might not be your feet angle causing the groin problem. Post a vid and guts will be able to give more accurate advice. For romanian dead i keep feet straihht forward, doesnt cause any discomfort. Choose a foot position that feels comfortable ;)
How much do straps really help? Jsn3004 16 7 yearsOptimusPrime (1257): Straps are good if you want to save your hands for a PB or more Pulling throughout the week. Personally, if I can't hold it, I don't bother trying to move it.
Pull-ups vs bent over row MassTitan 18 7 yearsHewy007 (2980): @mikew no problem, I was going to try to explain it, but I figured that would be the best way lol @rwall89 perfect, i prefer pendlays over regular bent over
Back Exercise Question KPFitness 9 7 yearsjonrivs49 (3001): Muscle can only do two things. get bigger or get smaller. width and shape depends on your genetics. pull ups or rows still triggers those damn back.
pull up comp late entry jaydiddy85 16 7 yearsKPFitness (34): @norlda im new to the forum so i guess its just a misunderstanding. I actually do post these videos to help people and shit, but ill take the advice appreciate it.
Squat Inflexibility Jsn3004 7 7 yearsKPFitness (34): I definitely agree with @hamer93. I have terrible flexibility but as a competitor it helped me become more flexible and gain range of motion on alot of exercises. Im a personal trainer and i make alot of videos for my clients asking question so check this one out on how to squat properly and safely!
Standing russian twist cassious 4 7 yearsFiremanSi (42408): Used to do them in my strength camp. their AWESOME man. Sick core move. I tore an oblique and haven't really been able to do them since. :(
Looking for a good back routine Jimmydrama13 7 7 yearsKphan18 (61): I know no advantage to supersets but insane pump and burn Good as a finisher to deplete as im dieting too... @pandasashi
Vertical or horizontal as main back exercise Sach 6 7 yearsGStarRaw (1441): rows for the hoes
Da faq do wrist wraps do?! Frostshock 30 7 yearsSwoleAnimal (5971): Weak wrists crew checking in. I use wraps for benching and curling mostly but I usually keep them on throughout the entire workout. I do forearm work at the end whithout wraps thoug
Lower back help.. craig 13 7 yearsFiremanSi (42408): @mikew Great video one of the best lifting series on youtube.
Deadlifts dangerous for back issues? Zny93 2 7 yearstamere01 (7126): Have not watched that video because it doesn't effect me but prepared to bet that this series will answer any questions you have. And personal opinion is if an exercise is hurting you then don't do it.
need explanation pls salaheddine 4 7 yearsCorkey (291): eat lift sleep repeat
Tip for latt raises Hamer93 4 7 yearsHamer93 (9553): When sitting some people un-intentionally lean forward and swing back taking tension off the lateral delt. Not saying you do this just i find it helps me and i wanted to share incase it is any help to anyone else :)
**B-PAK Vid - How to train CHEST & BACK !! FiremanSi 13 8 yearsKnifeHands (5569): @eknight ya theory was bad wording. I mean more along the lines of just the information you have passed on through SS.
Back routine TeenMonster 6 8 yearsAKK (1998): I prefer to prioritize my workouts base off of this. If A. is Chest/shoulder/tri's and B is all my back I rotate my days with A. main exercise typically 3-5 reps with one to two RPT sets. B. main exercise for back typically 8-12 reps Then I move into A. accessories.. then I do shoulders and arms.. and if im feeling it I will do additional B. exercise.. such as a pulldown for lats if I did a row as primary B. I personally like it...
TIPS FOR IMPROVING BAR GRIP? (DEADLIFT) ezvmoneybeast 28 8 yearscraig (835): I wonder how they would be with two barbells. Obviously harder to get off the ground and you'd likely piss off other gym members but I reckon It'd be decent. Farmers walk equipment is actually pretty cheap so you could have a word with your gym about getting some in also.
Form Check. (DL) Callofthehounds 16 8 years_RudeCrew (15100): This lift overall sucks
a little update on lifting. Strongboi 7 8 yearsWinnersNeverQuit (10311): Btw good job op
lat pulldowns BaiTu 9 8 yearsBaiTu (3096): Thanks for all the replies. This is helpful.
Video clip of me Deadlifting 170kg-375lb felix44 13 8 yearsfelix44 (49): Thanks very much I am 6.1 I have noticed at the Powerlifting comps I have been at that the deadlift is the one lift out of the 3 that taller people seem to be pretty good at I have also heard some people saw that height can be an advantage because of leverage allow I feel limb length will also come in to it and you find quite often people with longer arms compared to their legs can be pretty good deadlifters.
No its not back day, just a bulk day PICS Theseeker 13 8 yearsOhhLoLo (3393): i guess its my turn.. just got out of class woo!!!
Big traps.. I want em! pc82 20 8 yearspc82 (10): Sweet thanks for all the feedback.
Deadlift Form Vid AarronStenner 8 8 yearsAKK (1998): the first thing you do is lower yourself to the bar with your knees, which if you bent from the hips got a little close you would probably feel more tight throughout the lift.
back progression Justin94 10 8 yearsFiremanSi (42408): It is well done mate !!!
George leeman Strongboi 2 8 yearslolssons (1249): oh shit sorry man did not see you posted it... also shared it to SS...
derangement JDominiqueS 1 8 yearsJDominiqueS (190): hey there shredders, been away from the forms & training AGAIN because of my back pain again. seems I've got something called a derangement in my lower spine. I was hoping anybody could tell me more about it and its recovery, if it can be recoverd again will i ever squat heavy and pain free again ? can't find much about it on the internet except for the mckenzie way of treating it. thanks
Squats or Deadlifts AarronStenner 26 8 yearsAarronStenner (10990): Deadlifts for @Dukenhiemer
seated row q Damon1962 4 8 yearsHewy007 (2980): id say v bar, but i'm not sure if straight vs vbar is going to produce that different of results
all right brahs Strongboi 7 8 yearsStrongboi (79): thanks man! just gotta hype the fk up tomorrow & it will come up.
Hex bar DL vs. Barbell DL Callofthehounds 8 8 yearsCallofthehounds (382): That it is! Thanks for the suggestion as well.
PR Strongboi 5 8 yearsStrongboi (79): dunno man lol. was meant to do a lighter workout put ended up doing heavy singles at dl.
505 Deadlift for 7 Reps at 195 tomogleeson92 10 8 yearstomogleeson92 (34): true
Row variation 4real 3 8 yearseknight (58109): @4real you aren't going to be negatively impacted, but you also shouldn't be feeling it in your lower back to that degree. -3X
Scoliosis and Bodybuilding dzand001 3 8 yearsdzand001 (211): copy that! thanks sir
Traps are growing taller but not wider? Sedlo18 6 8 yearsSedlo18 (25): ive kinda come to that conclusion as well. Im just going to add some more mass and go from there
Little update (picture) bkoguy07 24 8 yearsbkoguy07 (274): Oh here's my routine I missed a post... Monday - Chest warmup 5x5 Flat BB bench increase 5lbs every set. next week increase 5lb more if you cant get at least 4 set dont move up 5lb next week 3x10 flat DB press 5x5 incline bb press 3x10(weighted or just burn out) dips 3x10 flys 3x10 incline db (light) cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins Tuesday - Legs/abs warmup 5x5 Squat 3x10 lunges 3x10 legpress 3x10 leg...
*NEW Mobility Vid - JOE DEFRANCO GtheFockIH FiremanSi 24 8 yearsFiremanSi (42408): @eventheodds1 Good stuff man, delighted i could help.
Lat Pulldown Question mastamuffin 19 8 yearseknight (58109): Facing the bar, lol. Not sure exactly what you're asking. -3X
YTW exersize? Sedlo18 2 8 yearsGGBro (553): I did something similar to that on an inclined bench designed to work your arms. Didnt like it. I felt torched for sure but I never felt any benefit to it after a few weeks.
Do u Sumo ??? Few tips here (Vid) Ben Rice FiremanSi Jump to first page31Jump to last page 8 yearsFiremanSi (42408): Extended video i found guys.
Foam Rolling Tips - Elliot Hulse (VG) GTFIH FiremanSi 6 8 yearsFiremanSi (42408): Good stuff man.
Which Back Exercises DONT INVOLVE Rear Delt? LongBeachPatriot 15 8 yearsLongBeachPatriot (127): I was actually thinking about that earlier. May try it with only a 45 on each side and see how it feels. Thanks
2 split for more strenght Battman 4 8 yearsAustralianOak (1504): No barbell bench, no deadlift and I would personally do lower reps. Just use an established routine.
Hook grip Jsn3004 6 8 yearsSwoleAnimal (5971): Here's one. He's like "fk whered my bicep go???"
Cutting natecruz 1 8 yearsnatecruz (1): Anyone know how else i can cut up my back? I do Cardio everyday and lift heavy of course. Some advice would be good:) Thank You
T Bar rows KnifeHands 21 8 yearsNorIda (46958):
DO you SUMO ??? 2 Tips from Irish PL Champ FiremanSi 9 8 yearsFiremanSi (42408): @coolguy1993 He was dude.
SUMO Vs Conventional Tips & VIDS.. 3DMJ, EH, FiremanSi 6 8 yearsAarronStenner (10990): I have no issues with conventional and i will probably stick to them to improve my core strength more for squats, how ever sumo probably suits my body more and I could most likely lift more with it, may switch in the future just for a change
Those of you who do weighted rack chins Jelet 16 8 yearsKnifeHands (5569): @Jelet ya that's not costly, well good luck with it man.
*SmiddyDiesel- The NEW 21's for Biceps (Vid) FiremanSi 13 8 yearsAKK (1998): Waste of time. 21's are about as pointless as swolemutants existence
Over hand vs under hand for lats? Trickerd 21 8 yearsAKK (1998): Some people have shitty shoulder mobility when it comes to reg pullups
Barbell hang high pull SwoleMutant 3 8 yearsoceanair (18020): honestly brah, i don't know. but i'm still waiting for my jar of honey. go find winnie!
My back work out to a T today. Trickerd Jump to first page34Jump to last page 8 yearsGStarRaw (1441): lol OP is a beta phag.
High pulls! SwoleMutant 10 8 yearsFiremanSi (42408): I started them with a low weight that i could perform 12-15 reps for this. I've progressed to 4x15 @50g. My form is really good and i never do reps less than 12. Slow controlled progress mate... They are a KING of an exercise !!! :)
LATS Illadian 11 8 yearsAustralianOak (1504): When I did more bodybuilding oriented style of training, I felt neutral grip was the most advantageous :)
Training upper back Hiiibbbb 5 8 yearsHiiibbbb (1174): @pandasashi i think im going to start doing that. The way my routine is it will makes more sense. Thanks
How to increase pullups/chins skel1977 13 8 yearsAustralianOak (1504): I cannot remember whether it was Lyle or poliquin but they recommended this: To do 10 sets of 1, when you can Do that Do 10 sets of 2. So on so fourth until 5 and see how many you can do. One thing I did to improve was do 3 sets of three, once you can do that then three sets of four and go on until 10 or so and add weight. Alot better then doing as many till fail then more then more IMO
Seated row Jayatfc11 8 8 yearsFiremanSi (42408): Well played Sir !!
3 BIG ARM Tips 4 Bodybuilding- Ben Pakulski FiremanSi 30 8 yearsFiremanSi (42408): Welcome dude.
lower back issues JDominiqueS 13 8 yearsJDominiqueS (190): @FiremanSi Definitely check out that stretch man, thanks!! @Hewy007 Massage deff helped out man thanks for the tip
Tips for Back Training - Vic's Natural (Vid) FiremanSi 17 8 yearsFiremanSi (42408): Hahaha.
Glute & Hip stretch/Opener (Video by me) FiremanSi 4 8 yearsFiremanSi (42408): Heres one to use as a dynamic mobility drill.
Overhand or under for Lat development? Hewy007 7 8 yearsAustralianOak (1504): Dorian Yates has interesting perspective on this :)
500 pound dead lift .... Failed Rand 6 8 yearsGunther (1285): You are one strong Braves fan! Congrats on the PR!
Lakcing Lateral/Medial Delts BornToLift 21 8 yearsG3NGHIS (8532): Best response ever, please stay with us Sam. Post pics.
Back and hamstrings... Swift 5 8 yearsFiremanSi (42408): I get this a little alright when i go ass to grass, lower back gets worked more for me. when i go parallel its golden.
Weighted Pull Ups yourname12345 17 8 yearsGstring (97): I dont use weight for pullups I just make the pullups harder over time
What if a deadlifter were king? shannowman 2 8 yearsIrishGymSheep (10554): Great read.
Speed Work With Resistance Bands AarronStenner 5 8 yearsAarronStenner (10990): @Dukenhiemer i use short bands, slip your feet in and pull like fuck, unless you use 42 inch bands and double them up
BB Rows GStarRaw 24 8 yearsskullay (4036): overhand. this was progressing too quickly, man. i thought you were going to end up naked in the gym. lol
Do you crack ? samirsaleh 29 8 yearssimongower (181): I have to crack my back maybe 2/3 times a day otherwise I feel like I don't have full movement. My knees on the other hand, they have to crack every time I stand up else I get a pain in them.
Heavy Rows GGBro 6 8 yearsDevil82 (1240): Pendlay rows was awkward for me to, lowered the weight some to feel the squeeze, and after i got my deadlifts up I went back to some more heavier weights, feels better. Dunno if its from stronger lower back or improved technique
Tried something new...... AustralianOak 9 8 yearsDukenhiemer (23939): Did rack pulls for the first time in a month last week. My traps and back were so sore I felt like an arthritic old man.
Hyperextensions correra911 6 8 yearspandasashi (3859): sounds like a good way to fuck ur back up.
Muscle Knots Ampedlift 12 8 yearsWinnersNeverQuit (10311): I get massages 1-2X weekly atm,as I'm at college I.get the trainee people to do it and it's only £5.25 a time
Row's Markovich 15 8 yearseknight (58109): @BaiTu I see what you did there! @oceanair ;) -3X
Pullups or rows? jonrivs49 22 8 yearsKnifeHands (5569): I feel as though pull-ups for me because I don't get enough "bent over" in barbell rows because of my low back. I'm almost rowing straight up and consequently don't feel it much in the lats.
Sick upper body! Markovich 13 8 yearsBaiTu (3096): it's a public gym but I've got to believe that's after closing time. You don't see anyone else in the shots so I think the place is empty. It also seems to be a fairly professional video so they probably paid to use the place. Perhaps I'm wrong but just my two cents.
Critique my physique (Back) BWestern 4 8 yearsdavid12345676 (8566): better learning how to pose is going to show it off alot better! do some research and keep posing every day and you will have it in no time op~!
Pelvic Tilt AarronStenner 12 8 yearsJayatfc11 (274): Everything I did us kinda covered here although, I sat on an exercise ball instead of a chair sometimes just to help use core a little, kneeling and standing on it then to increase my core! Did bum raises n plank but when doing them i "rolled" my pelvis and kept it in that position each time. It takes 6 weeks for it to break habit!
Best Exercise for LATS ?? Whats urs.. FiremanSi 29 8 yearsFiremanSi (42408): It was literally the last set man. Yeah no conventionals for awhile. Need to strengthen the lower back for sure.
posture Markovich Jump to first page40Jump to last page 8 yearseknight (58109): And herein lies the issue. This is factually an incorrect stance. Let me present this analogy and see if you understand: if you believed that hyper-extending your knee was the best way to engage the quads fully, but were then presented with the dx of several doctors of physiogy who subsequently told you that hyper extending the joint is unsafe, would you still believe your nonsense or would you take the advice of people with greater knowledge...
Back Progress Pictures Jordan 2 8 yearsKOKOROKO (559): awesome build!! post you DOUBLE BI's HERE MATE!
Tips regarding Pull ups djbyrne 9 8 yearsjonrivs49 (3001): Just keep doing them.. Slow negatives also helps increase strength..
Try this! Swift 3 8 yearsSwift (1411): Yea I definatly think it's hyped up, as with any article on T nation, but I used it as an assistance exercise rather my Main exercise and I guess the pre fatiguing in my back made a difference...who knows, ill continue for a couple more weeks and see how I go
Deadlift form check! _RudeCrew 25 8 yearsThedude67 (3088): @NorIda Feel free to watch my deadlift vid and tell me what's up. I hit 295 and lost some form I think...
Great for Deadlift New Guys !!!! FiremanSi 3 8 yearsFiremanSi (42408): Yeah it just showed up on my youtube homepage and figured alot of people need to see this !!
Pendlay Row [form check] stahmz 7 8 yearsdatabas1c (2188): @stahmz I think your form looks pretty good, as you mentioned your back could be a little closer to parallel. I'm not sure what these guys are talking about as far as bringing the bar to your lower abdomen. The pendlay row is the opposite exercise to the bench, and should be brought to your lower chest or upper abs. @brian12 That video on t-nation looks nothing like a pendlay row. Dont believe me? Watch glenn pendlay: ...
Lats 4real 6 8 yearsSwayz87 (9039): Feels good man
A short video James 12 8 yearsG3NGHIS (8532): We are the biggest of ducks
Deadlifts _RudeCrew 7 8 yearsFiremanSi (42408): Conventionals are an all body lift and are only primarily a back exercise if u lift the weight as so. i.e rack pulls, Even when touching weight at the bottom instead of resetting at the bottom, but this will only shift the weight intention somewhat as it will still obviously target ur hams & glutes, but the exercise should be performed by sinking hips down and driving through heels. In reference to ur question, where do u want to use this...
Bulk? Maintain? Keep cutting? too skinny.... kaitjens Jump to first page44Jump to last page 8 yearscoolguy1993 (13237): @kaitjens nice, yeah 17% definately looks more likely. Thats INSANE going from 40% to 17% in under a year- you have gotten stronger as well, its not like you've went out and just stopped eating- do you eat more now than you did when you were 40%? your metabolisms probably got a lot faster (pressuming you didn't do much physical activity before you started lifting and yoga etc). And shup! you might weigh more than me but I have better tattoos!:P
ellipticals and thoracic spine mobility databas1c 1 8 yearsdatabas1c (2188): Hey SS, I've got a random observation I'd like your perspective on. I've noticed that a lot of people using elliptical trainers in my gym keep their incline very high, but then instead of keeping a good posture they create a serious arch in their upper back so they can hold onto the handles more easily; they are basically running in a very hunched over posture. They kind of look like quasimodo... Has anyone else noticed this, or experienced it?...
Looking for an alternative to deadlifting? NJA82 8 8 yearsFiremanSi (42408): ^^ Trolling :) When i said good mornings i didnt mean this... But they are a serious exercise for lower back man get involved !! Start nice and light and see how it goes !!
Lagging lower back doug_h 15 8 yearskospel (199): Rack fuckin pulls :) even better than deadlifs IMO. However personal preference.
Back and shoulders help? Jezza_91 6 8 yearsFiremanSi (42408): Facepulls..... Rear delts and Shoulder HEALTH !!
how to grow wings trumotivation 14 8 yearstrumotivation (25): I had a phenomenal back work out last night. Definitely hit the lats good. Did the barbell bent rows and felt good. Shoulders will be tonight. already got a dynamic work out planned.
How am I looking? BF% needed! (VIDEO) Spankky 4 8 yearscardinal (6175): In terms of body fat I would say somewhere around 18% seems about right.
deads in combonation w. rack pulls/deficits Ramses 10 8 yearsRamses (223): How much lighter do you guys go for deficits? or stay the same weight?
Not getting any wider... Thisisscotty 15 8 yearsoceanair (18020): deadlifts?
SHRUGS Ben777 21 8 yearsBen777 (5358): Interesting, like I said to Dirk - whatever works! I think the squeeze is extra important with shrugs, I just woke up and it feels like someone has taken to my back with a baseball bat! Love it
Weighted chin ups mikew 20 8 yearsMethod (379): 3 Sets of 8-10 w/ 45. I love these.
Cutting? DanPearsonn 13 8 yearsIrishGymSheep (10554): yes cardios entire function is to burn calories, if you do this you will burn calories, hell if your really not giving a fuck you could throw some blankets on the ground and pretend to have a seizure for 20minutes and that would qualify as cardio.
Snatch help Markovich 14 8 yearsajones46 (11701): #WIN.
DB row or pulldowns? Carfo 6 8 yearsLinus (154): ^^ truth, I personally do both, one horizontal, one vertical pull.
What is your favourite lats exercise? Snoogal Jump to first page51Jump to last page 8 yearsSnoogal (190): I wish I could go heavy on my deadlifts but my ankle, knee, and hip just do not like it. Same as squats too
Wide grip pull up Jayatfc11 9 8 yearsMarkovich (595): Have a small platform (the one people usually do romanian lunges or something on) to help yourself up when you reach failure on you main sets. Or jump to the bar and do negatives =) Weighted negatives might help even better!
Dead L I - FT In4gainZ 26 8 yearsArodlopez (43): No I haven't been deadlifting I was doin deadlifts on Sunday and it started hurting again. So I stopped and ever since I've had that minor ache.
Rack Pulls? DFMaster240 12 8 yearskickinchicken (8717): Like @FijiSotia said, it's still a compound lift, so I'd do them at the beginning.
Deadlifts. Touch and go, or reset!?~?~ NorIda Jump to first page49Jump to last page 8 yearsNorIda (46958): Competing is not out of the picture. Its just not financially smart right now. haha. Shits not cheap! But I think I'd do well, and enjoy it!
Got tips on bent over row? Sidewinder 2 8 yearsAKK (1998): bend over till the bar gets to your knees. shoulder width grip tuck your elbows. profit.
**Romanian DeadLifts - Back or Legs ?? FiremanSi 30 8 yearsFiremanSi (42408): @Dukenheimer Agreed. If you lock out ur legs then lean back using mostly back on the hip hinge and not the momentum of the lift.. eventually ur lower back will give out.. happened to me when i pushed it too much on a 180kg lift on d 4th rep. Good night.. ping. The weight drops dramtically when u try extend legs and hips forward at same time... I find i have to drop the weight for each rep to reset. Being nearly 6'4 doesnt help. :)
Over Hand vs. Underhand ROWS SRorhrbac0808 Jump to first page53Jump to last page 8 yearsSRorhrbac0808 (47098): ^TRUE!! I try to keep all sway out yah if I do a heavy set with out straps I think I would just use fuck tons of chalk and a Hook Grip
Help with Deadlift Form Please joe2401 8 8 yearsAverageJoe (4510): A tip I could give you: when you lift the weight from the floor, keep your head in line with your spine: dont look up front, look at the floor in front of you. when you get the barbell down, your head is perfectly aligned, but then you tilt it back to lift again.
Using lifting belt and weakening lower back? CodyTheClen 18 8 yearsIrishGymSheep (10554): Yeah so if your not strong enough you will injure yourself, so get stronger and do it without the belt.
back gain, W0gsLife 7 8 yearsAverageJoe (4510): start with a few sets of straight arm lat pull downs -heavy deadlifts -bent over rows -one arm db rows -lat pull downs -face pulls -chin ups and shits
RACK PULLS SRorhrbac0808 17 8 yearsNorIda (46958): Baha! You impress me all the time dude' I'm twice your size (as in I'm a fatass) and you keep up with me!
Shrugs Markovich 23 8 yearsEFJK (2316): My new favorite are Deadshrugs. Tried them last night to finish off my back workout, pretty sore this morning which my traps rarely are these days: AV Hits Back at The Mecca Deadshrugs start at 5:50
Extreme pull-up crew submission chriselkins 5 8 yearschriselkins (1597): Thanks guys. They have a website for things you can do to get on the list. I'm going to try to get at least 15 pull-ups with a 45 lb plate added. I've done 13 chins with 50 lbs added and right after 11 pull-ups so I shouldn't be too far off from getting 15 with a 45.
This week's plan for review... Thedude67 5 8 yearsMassthetics (364): i rekon do a full leg day mayn and a full week to recover, and do shoulders with chest or on their own with abs or something
What is your current "Back" routine.. the1 16 8 yearspoetreeflava (1): weighted pullups, bent over rows, reverse flys, lawn mowers, seated rows
RDL CodyTheClen 11 8 yearsMassthetics (364): just go fulldeads fullstop
1RM Update AarronStenner 7 8 yearsAarronStenner (10990): Thanks dude!
Deadlifts oceanair Jump to first page33Jump to last page 8 yearsBaiTu (3096): @oceanair No problem. You can still google it or look on you tube. There are strong man competitions I think where people are timed on how fast they can do it but really speed isn't as important as distance and how long you push yourself. Of course, it's so simple it's easy to add in all sorts of little wrinkles. For example, you could do the farmers walk while going up and down stairs... or you could walk around the gym and try to go a little...
Back day and leg day - volume luka5z 13 8 yearsKalletSc (607): Well its all preference, just make those sets quality. I am a fan of hitting my body parts twice a week though.
Thicker back Markovich 11 8 yearswannabemuscular (33219): Like EK said above. Work those traps. I think when most people think of traps they think of upper back around the neck. Traps cover a huge area in the middle and upper back. Look at all that green:
Ode to the latissimus dorsi - Lat thread SwoleAnimal 2 8 yearsNorIda (46958): Dem Lats!
Hammer Strength Front Lat Pulldown ilifthard 3 8 yearsIn4gainZ (454): Couldn't say it better.
pull-ups and chin-ups BaiTu 14 8 yearsZny93 (91): The main thing I find with doing pull ups at my house is doing them from a dead hang. That may be why you have problems markovich. @BaiTu If you're trying to focus on getting your pull up counts higher possibly try focusing on cutting those extra pounds off
Lower lats Forumbrah 4 8 yearsMaarten (4299): lol
Hyperextentions on back hypertrophy day? GregC 2 8 yearsSRorhrbac0808 (47098): I do them on leg hyper day and I go body weight. Extremely slow and focus in the contractions ..... Honestly your best bet is going to be the good ol deadlift ;)
Deads: The Cure to Lankyness JJ3065 23 8 yearsJJ3065 (6900): Its hard to watch. Its too embarrassing.
Grip width for optimal back stimulation. Maarten Jump to first page31Jump to last page 8 yearseknight (58109): Not to poo poo on either of these articles, but isn't this what I've said since I got to this site? You can not preferentially select part of a muscle to contract at the expense of the rest of it? -3X
Deadlift Form VOLSAO 6 8 yearsNorIda (46958): Omg, my biggest pet peeve. I hate bouncers.
What does SS think of my Back (pics) IrishGymSheep 19 8 yearsIrishGymSheep (10554): Got a better pic for you David, this is with no pump.
New Member / My Story / Before After brendan 15 8 yearsLiftnPandaGang (19): very inspirational story bro, keep it up
Confused AarronStenner 6 8 yearsAarronStenner (10990): You where right guys; just woke up and measured and it was 29.5 haha; Last time I done a 7 point caliper test I was 9% BF 171lbs so il remeasure some time soon
Muscle Ups AarronStenner 5 8 yearsBaiTu (3096): People use the smith machine for safety. I'm sure it wasn't the first time he did it and won't be the last. Probably it was safer than a lot of things that people use smith machines for.
Shoulder Width/Stiff-Leg Deads Questions FijiSotia 5 8 yearsFijiSotia (52): I'm honestly not sure what class, most probably light heavyweight. But it'll be a very long time before I compete, I'm only 14 now and have a whole lot of improving to do before I step on stage. Although I would like to be competing by around 2016-ish, That's my goal anyways :)
I hate to FAIL! kickinchicken 5 8 yearskickinchicken (8717): Next time I'll tell myself I'm lifting kittens or lawn gnomes or something. Ahhh! I kinda want to go back to the gym right now and do it.
Strengthening Lower Back basstron 9 8 yearsbasstron (10): I've been using a foam roller for a while, i think it is lack of strength because today when i started training my core i got lower back pain. I also have had it after deads due to poor form i think
Lateral Deltoid Training FijiSotia 8 8 yearsthe1 (33861): @even. I do hamstring curls and lunges before squats on leg day too... Weaknessesfirst
Thoughts on my back day? Markovich 14 8 yearsronna93 (13): u mean deadlift?
Sumo vs. conventional stance for Deadlift. Dirkenhiemer Jump to first page31Jump to last page 8 yearsCannonball (6283): 19 years old, 800 lbs, weighing 200, makes me wanna do sumo :D (he's done 737 raw)
DB Row as Power Exercise DazeTheOne 6 8 yearsScotian (9922): kroc rows FTW
Planet fitness is worthless LiftnPandaGang 17 8 yearseknight (58109): @LiftnPandaGang I understand what you're saying here, but it's not PF fault that you don't live closer to Gold's. It was your choice- completely of free will- to train there and not drive the 30 minutes to Gold's. I had the same option, and I chose to drive to a gym that I felt would meet my needs better. As far as I know, the local PF runs month to month (unless you're a "Black member" ) and actually DOES allow you to cancel your...
SO MANY GAINS!!!! WHAT WILL I DO!!! Mikhail Jump to first page33Jump to last page 8 yearsFiremanSi (42408): DUde i'm new to this.. but ur progress looks IMMENSE man.. i'm 6'4 myself and the fact ur tall also and making solid gains gives me hope. PHAT is next on my list after i complete this MI40 program. Good work.
lower back.. lift4life 20 8 yearsKFC (133): I have this problem. although mine got sore when sitting for extended periods of time, and even running for more than 10minutes. I went to physio and they got me strengthening my abs and doing a lot of stretching. seems to be doing the trick. Just read akk's post. and yeah pretty much doing stability exercises.
Rack chins nastybeast 10 8 yearsAzzdog18 (358): Watch Skullay's DUEL upper power day video on his youtube channel (and all the other vids aswell)...I know he does weighted rach chins on there I do rack chins and pull ups in my routine
Replacing bent over rows 2 deadlifts in phat DFMaster240 25 8 yearsDFMaster240 (577): Ohhhhhh shit guys, I just realized on phat the day after back is legs!!! Do you think doing deads and rows the day before legs would be to bad??? On leg day I have to squat and stiffleg dead!!
Something weird! Dirkenhiemer 10 8 yearsDukenhiemer (23939): ^lmfao
Having an issue with chest/back work outs. Tylerj209 15 8 yearsTylerj209 (1): Thanks for the feedback Tyler. I am comfortable with 1000 and that's what I can live comfortably off of as far as shopping for food is concerned. I only have 200 a month to spend and living in California gets a bit pricey as far as food goes.
intense shoulder workout lucaboi29 15 9 yearslift4life (595): is that thing your wearing some sought of gay fetish clothing? ah and dude slow down ur reps man wtf how fast do u want to fkn press those weights dafuq, if u wore that in aus allot of people will fkn give u the evils and tell u to cover ur nipples...
Anybody dew these?? SRorhrbac0808 10 9 yearsBaiTu (3096): I do them because Wendler recommends them. And also for the reasons in the video - as an assistance move to help strengthen my back for the deadlift. It's interesting and thanks for posting the link. I'm trying to improve my form with everything.
Bodyweight pull ups Markovich 24 9 yearseknight (58109): Negatives on a pull up bar can work wonders. -3X
Quicky Zyzzst 16 9 yearsNorIda (46958): Light weight brah! But jokes aside, if your form is decent that's def a respectable amount of weight/reps
Give me your best PULL workout Mazz 10 9 yearsAKK (1998): some rows chins reverse curl then add in some bike pulls and a raise.
Back Injury- Likely hood of lifting again ? JTsLiP 6 9 yearsJTsLiP (261): I'm in the Army so I get free medical, in saying that I have no doubt that I will rehab, I guess I was more asking to see if anyone had undergone similar injuries to get more of a personal opinion on the situation. So thanks allot guys for the insight, just gaining as much knowledge as possible :)
319lbs (145kg) Deadlift AarronStenner Jump to first page37Jump to last page 9 yearsNJA82 (154): I used to use chalk but ive gotten used to lifting without it now, its messy shit and tends to tear your skin up bad on high weight pulls, best thing you can possibly do to improve grip strength is more deadlifts ( obviously ) heavy rack pulls, and dumbbell rows. Also do all your work for back ( except deads and rack pulls ) with a false grip which is thumbs beside index fingers, not thumbs around bar this will not only force more lat...
How many reps do you's do on lateral raises? Jordan336 19 9 yearsprabalpratap (1): 3 super sets: 15 kg : 8 reps 12.5 kg: 8 reps 10 kg: 10 reps
Stiff leg deadlift BEASTIX 6 9 yearsRavenfraust (7): Always bend my knee a little bit. But to actually feel my hamstring stretch, I can't lock my shoulder blades while bending, still to fat to even touch my toes without bending knees..*Does 20 rage pushups*
WIDE GRIP PULL UPS VS NEUTRAL BEASTIX 11 9 yearsThor (5028): We've discussed this before, neutral are better imo. Also, @Beastix I'm pretty sure that I outlined why neutral are better for your shoulder in another thread. The difference is entirely negligible, check the results here: Essentially: -Mean lat activation goes to close grip/chins -Wide grip (pronated) wins on peak...
Shredded Back, Wahts your views ???? Jealster 15 9 yearsJezza_91 (1315): @Jealster great shape bro
Critic my today's routine! AverageJoe 20 9 yearsDukenhiemer (23939): Haha, hypertrophy for the big 3 always jacks me up, strength training is easier on the mind and body for me!
Latissimus isolation cassious 5 9 yearsAverageJoe (4510): Usually end a lat-focus workout with a dropset of those (standing cable straight arm lat pull down)
Deadlifts vs. Chin-ups/Pull-ups BaiTu 18 9 yearsDukenhiemer (23939): I've never been very good at high rep deadlift, it drains me like nobodies business. Over the summer for shits and giggles I put on 315 and repped it for 13 @ 170, I was so sore the next day that I said I wouldn't do it for a long time and I haven't since! I'd much rather stick four + plates on that bitch and feel like a man. ; )
just got massage at work Massthetics 3 9 yearsMassthetics (364): yeh i know what you mean lol the company hires a massage lady once a week so good
Wow straps Zyzzst 9 9 yearsSwoleAnimal (5971): My main issue is wrists! Buying some wrist wraps today.
Why is my back never sore after a workout?? DFMaster240 17 9 yearsDirkenhiemer (12157): It's not like you have to do a set # of reps at a time. Sometimes I will do just 5 at a time, while making sure all of muscles in my back are contracted as hard as they possibly can be. I just set a # of reps that I want to complete in my head, and then do as many sets as it takes to get there. And as it has been mentioned many times before DOMS is not an indication that you get a good workout. There are many factors that come into play. As far...
Lower back exercises. ilifthard 9 9 yearsMassthetics (364): a girlfriend.
Critique my new back split ilifthard 3 9 yearsMassthetics (364): bro, do lowerback on leg day (i do 6 sets of full deadlifts (2 warm up) and 4 sets SLD (1 warm up)) then upper back at least two days after. pull ups x 3 x 10 (set 1: wide grip, set 2: close grip, set 3: neutral grip) lat pull downs x 3 x 20 (pump some blood in that bitch) bent over rows x 4 x (15, 8, 8, 15) <-- sandwich set d/bell rows x 3 x 8 (go heavy af (i do 50kg rows each arm)) pull overs x 3 x 12 plate loaded machine pull down x...
Paul Revelia AarronStenner 6 9 yearseventheodds1 (5644): I googled other images of him and he is not old for shit lol. This picture makes him look like a shredded old grandpa from behind.
Back Muscle training TryingHard 28 9 yearsTryingHard (1): @Hamersmash Thanks man I will follow your advice!
2 back pics, clean bulk started! Flexin_allday 22 9 yearsNorIda (46958): yo bro, hows it feel to have the ability to fly!?
Training back while I have a knot? BWestern 2 9 yearsAarronStenner (10990): alot of us do on this forum mate. Depends how bad it is
Snatch grip deadlifts AKK 2 9 yearsLVjack (2749): Just read about these yesterday on T-Nation and gonna have to try it out. I remember they recommended doing them from a rack. Found it: Good article for a number of body parts
deadlift pb Massthetics 11 9 yearscassious (2926): @jezza yeah
same or different? Mazy 2 9 yearsMikhail (517): Do Layne Nortons PHAT split. It works back twice a week and is by far one of the best splits ive ever been on.
Back thread! FLASH EM Mikhail Jump to first page92Jump to last page 9 yearsMethod (379): I'm relatively new to the site but a have long time commitment to trying to maintain a lean muscular physique and relate to a bunch of you on here. Saw this topic trend a few days ago and figured I'd be productive at work and take a pic...if they only know what I do in the bathroom..haha. Stay lean my friends...
My new favorite movement - Karwoski Rows brian12 10 9 yearsbrian12 (9495): @Swayz87 balls bitch!! ;) Try it and see. I use it for one set of 100reps no rest. . Love it
Beast Rear Delt Movement SRorhrbac0808 Jump to first page31Jump to last page 9 yearsDukenhiemer (23939): FUCK EVERYTHING ELSE PICK SOME GOD DAMN WEIGHT UP OFF OF THE FLOOR KK THXXX BAI
look at this es1985 5 9 yearseknight (58109): @WinnersNeverQuit Reasons between myself and the sites owner/operator. Without going into details, it involved the fact that the site is funded mainly by the store's profits, and I refused to keep quiet about some of the best sellers there being garbage. -3X
WHY FOR GOD SAKE !NOBODY! IS DOING THIS EXEC BEASTIX 9 9 yearsIrishGymSheep (10554): Depends on what you want to improve. But on a shirt list, Bulgarian split squats, stiff leg deadlift, rack pulls, glute ham raises, zercher squats.
back workout juanf122388 5 9 yearsjuanf122388 (46): think ill be getting a tbar :) lol
Advice for a person with a disability.. Scooby68 6 9 yearsG3NGHIS (8532): Losing overall body fat will help you. You really got to be critical about your diet. Count your calories, be active, be honest with yourself. If you have something that is inhibiting you fix it. If you eat out too much, quit eating out! Your goal to get a developed chest won't get rid of your man boobs. Infact, it could potentially make it worse, you need to lose body fat for them to go away. However, you can't spot train to lose fat on your...
Rep range for deadlifts? BWestern 12 9 yearsBaiTu (3096): Fifty? 50? Really? What weights are you using for your sets both the 3-5 rep sets and the 50-rep sets and what percentage of your one rep max are they?
maintaining posture Mikhail 6 9 yearsSwayz87 (9039): Correction...It is the Sweaty shit!!! hahaha
what do ya start your back day with bosssantana 25 9 yearseknight (58109): Yes. Functionally, there's almost no point in time in your life you will ever reach behind you and either pull down or push away. You'd turn around because your natural instinct is to position your body in the place of best biomechanics and least stress. -3X
DEADLIFT bosssantana 4 9 yearsNorIda (46958): More than twice your BW! can't complain!
Shoulders-sets Zyzzst 1 9 yearsZyzzst (4486): Im about to hit up shoulders in approx 30 min and i was wondering what you all do for sets and reps!!! Always curious to hear your workouts, not saying im going to change mine but I just love talkin about this stuff!!! Heres my routine! Dumbbell shoulder press 4 for 10-12 Face pulls 3 for 10-12 Rear delt flies 3 for 10-12 sometimes i go for 15-20 Side lateral raises 3 for 10-12 Then i do multiple types of shrugs for traps and only...
Opinion on my back workout Massthetics 11 9 yearsAustralianOak (1504): I would: -Take out romanian deadlifts and add in real ones - Add in cable row or T-bar row - I prefer lower reps for back - but thats just me -AA p.s one arm rows are not isolation biceps and forearms are used.
Favorite Back..... SRorhrbac0808 23 9 yearsEFJK (2316): :( That's a staple to any solid back routine lol
My lats problem. DFMaster240 6 9 yearsDukenhiemer (23939): Fuck rows and and shit.... Deadlift!!!!!
Dropping Deadlift Weight Diaz 11 9 yearsDiaz (367): Trust me that's my motto until I saw my knee with another kneecap on top of it haha it legit still looks retarded. Doesn't hurt though, so cool
SHOULDER AND LAT WORKOUT Flexin_allday 13 9 yearsFlexin_allday (289): before that school, our schools were like 250-400 people.. our whole community only has 45,000 ppl and alot of old people
Shoulder Development AarronStenner 25 9 yearsAarronStenner (10990): So single arm to correct technique ?
New Here and Need Advice Please FingerCity1226 6 9 yearsNorIda (46958): I agree with he cut 100%. Same reasoning as skullay. When you see rests its that much easier to stay motivated! The leg workout roar said looks pretty legit. Can't think of too much more than that. Don't puss out on squats. When you think your low enough, go lower! And welcome to the boards. Your a friend of @roar, so I'm expecting you to be Alpha. So don't be makin him look bad! Lol
Forward Rolled Shoulder - Help? asianpower 4 9 yearsAKK (1998): i wouldnt go stretching your shoulder throw an extreme range a motion or any type of stretching that involves putting it through a ROM and holding it there, a static stretch I believe is the technical name. Go see a chiro, I think everyone would benefit a lot from seeing a chiropractor. I know I would and I might just go see one due to the fact my shoulders are a tad bit off level.
Face pulls snap crackle popped my sh*t up! MrMailliw 13 9 yearsCrypt (100): I've had trouble with my rotator cuffs, and have done those band pulls, 100-150 every other day, loosens up my right shoulder massively. Also try warming up with these exercises with 2-4kg dumbbells before any shoulder, back or chest exercise:
Muscles of the back and hitting them all MrMailliw 7 9 yearsPopeye25 (1692): thats def enough if you are using proper form. many people use horrible for on back. a good excersise iv found is elevated pendlay rows u prolly saw eric helms doin em(love that guy)keeps u form standing up and thinking u r getting stronger at rows :) but i actually wana jump back on upper lower this week. prob do similar to lyles routine i have been doin a 3 day on 1 day off routine like shoulders and back/legs/chest and arms and making good...
Tricep, bicep, chest and back. RageBoy 8 9 yearsRageBoy (7): Thanks guys, the routine is splited up, so i use 1 hour to train, full body, includes tricep and bicep, with just two exercices each
Resistance Bands AarronStenner 2 9 yearscardinal (6175): I used a home gym for many years and would use some high resistance bands for the equivalent of cable exercises. I would wrap them round the power rack which allowed me to do all kinds of exercises from lat pulldowns to cable crossovers.
One more thing...feels bad man Zyzzst 7 9 yearsZyzzst (4486): I should have, but then he would have flexed and blown me out of the room
rear delt exercises Dragonian 15 9 yearsdavid12345676 (8566): i sit on the seated row machine and put on the long bar i use for wide grip lat pull downs, then i bring that up to my chest area using wide grip and when i hit my chest i hold for a 2sec count while squeezing the shit outa my rear delts and traps. works great. one of the professional bodybuilders at my gym showed me this.
Future Bodybuilder 19 y/o dexxflex 7 9 yearssohail92 (271): poor form is poor
Traps Kriztijan 15 9 yearsAKK (1998): overall its going to be hard to overtrain your traps. maybe someone else can elaborate but my only reasonign is due to androgen receptors being more prevelant in your upper body, compared to your lower body (i think this is true). Different types of deadlifts, different types of shrugs(dip shrugs, regular shrugs etcetra), bikepulls/facepulls, farmer walks(get yolked), OHP, high pulls, correct form on uprights (elbows below at level with...
Lower Back popping sound? IttzaJoey 2 9 yearsdrakonnan (100): I get that too! No explanation for that though! Anyone else experienced this?
Dont know if this is a good idea? repping Numbreh 6 9 yearsEminentChill (49): I mean... it won't hurt you. You probably won't make many strength/size gains if thats ALL you do though. I'd say you need to challenge yourself with some heavier weights that will allow you to get like 8-12 reps. Use "repping out" as a technique to create muscle confusion once in a while. Remember, you may burn more calories AT THE TIME if you're repping out and keeping your heart rate up, but by building a muscular physique you...
Works the Bis or Back? siddon41 3 9 yearsAustralianOak (1504): I find a bit of both if u do the underhand grip and if a normal shoulder width grip is taken lats get hit heaps -AA
Lat Spread... Dukenhiemer 4 9 yearsNeverbackdown19 (183): Definitely incorporate lots and lots and lots of pull-ups of all different variations! Concentrate mostly on wide grip and once you can pump those out at ease, start adding in some additional weight. So many people will just use body weight and pump them out like nothing, add a 25-45lbs plate and it's a whole notha level of growth! Blast those lats!
back issue?? WaxyLizard 21 9 yearshurricane92 (3699): I have the same thing in my lower back, don't go to the doctors. It sounds stupid, but they're just going to bill you a bunch of money for like 5 visits, pump you full of drugs, and tell you how long you need to take off from the gym. Give it 6 weeks rest (no squats, deads, etc. Just upper back/body work), and you'll be good.
Deadlift day!! GTFIH!!! Dukenhiemer Jump to first page40Jump to last page 9 yearsDukenhiemer (23939): Thanks guys! Just another day in the office. ;) @drakula, I love the gym I go to! It's smaller but the equipment is very nice and it's very clean which is a must for me!
I need help fellow Shredders! Dirkenhiemer 6 9 yearsAKK (1998): db rows on a bench rowing in line with your groin. Leg out wide rowing in line with groin area. wide grip rack pulls
Back Progress 7-5-12 mastamuffin 12 9 yearsDexdbest (4792): Lol @swayz87 new poster: hey critique my progress swayz: bulk! If i were you Id lean bulk for an entire year! Lolz, its the same advice each time
anyone ever have there back burn Jelet 2 9 yearsigg (2626): shit...i had this a while ago, well it wasn't burning but my left shoulder blade would have this really unpleasent feel, it was like when doctors inject the anti pain stuff in whatever area and you can't really feel anything but at the same time it feel horrible haha. Completely forgot about it but it's gone now.
Consequences of neglecting my lower back Mangochutney 6 9 yearsAKK (1998): quit doing flexion work and do stability work
Pulled Back Muscle JJ3065 4 9 yearsWaxyLizard (756): Ive been off for 3 weeks
Could anybody judge my back and tric? ilifthard 19 9 yearsAKK (1998): 99.95percent
Pendlay Rows Popeye25 2 9 yearsPopeye25 (1692): bump
Stiff Dead lifts JJ3065 24 9 yearsJJ3065 (6900): Haha yah hurricane! Im talking stiffys man. Stafford won't make it thru the year! Skullay, your team better lock in Brees baby!
WTF is a Kroc Row? varunj17 9 9 yearsMrMailliw (4494): Just because his second name starts with Kroc. Go to the next video after that, "Kroc" barbell curls just mean they have a larger arc and you do them in a power rack, stupid really.
Strengthening Weaknesses BWestern 5 9 yearseknight (58109): Not at this stage,no. -EK
Lat Building help 19KCarrington 14 9 yearseknight (58109): Something like that yeah. -EK
t-bar row and t-bar row chest support bosssantana 3 9 yearsbosssantana (103): oh okay thanks
Back routine! Ludde 8 9 yearseknight (58109): 23 sets seems like more than you need for back. Depending on your goals, you may want to cut back to 16-18 and drop the supersets. -EK
different exercises to do for my back muscle DFMaster240 19 9 yearsdwatson (26511): I know this feeling. Broke my hand last year and needed surgery from punching a cement pillar. Quit reading anything regarding weight lifting, but then again i feel like i should've kept w/ it because i also lost a ton of gains. (Dropped 14lbs.)
Kroc Rows? BrettDaniels 10 9 yearsJusu (618): Need to get dat 225lbs dumbbell from somewhere... Or the bigger one mentioned in the article (300lbs).
Back/Biceps/Shoulders routine Chris 4 9 yearsPopeye25 (1692): shoulders= a press/side delt/rear delt back= rows/pulldowns(lower back hit on leg day) bis=whatever eg; barbell rows x3 db rows x3 chins or pulldowns x3 db presses x3 lateral raises x3 bent over laterals r rear delt row x3 barbell curls x3 maybe hammer curls x2
Arnold Presses? Popeye25 11 9 yearsPopeye25 (1692): did em today for the first time def will keep doin em. def felt it a lot more than regular presses
upright row c3pOMG 4 9 yearseknight (58109): I do them on my back/shoulder PHAT day. If you're looking to target more traps, use a grip that is shoulder width and heavier weight. Stop when the bar is nipple height. -EK
deadlifts bosssantana 3 9 yearsbosssantana (103): got it thanks for the help i should try what you do
Back workout Archdacko 8 9 yearsbrian12 (9495): If you worried about deadlift form, study this clickable text Deadlifts are a must - master them!
Deadlift - what style do you do? brian12 2 9 yearsThor (5028): Regular deadlifts just feel very natural to me. I've never had any issues or niggles, so I'm quite happy sticking with them. I also do stiff legged/romanian on leg day for the hammies.
Deadlifts warrior 4 9 yearsmikew (11494): Agreed with Nyko to do a pyramid (or warm up, then stick in the lower rep range). I would add that you should supplement your DLs with Romanian DLs and bent over barbell rows.
T-Bar Rows ectomorph94 5 9 yearsilifthard (3241): Wanted to ask you guys about T-Bar rows. Do they target the center of the back and traps more than the lats?
Deadlifts - which type is best for you? brian12 1 9 yearsbrian12 (9495): Good article:
DEADLIFTS!! SRorhrbac0808 12 9 yearsseansm10 (906): i havent done deads in so long, SR, you did backsquats after the DLs? and you didnt feel any weaker, do you think itd be much different for doing front squats? i like those much more than back haha
how to bosssantana 5 9 yearsbosssantana (103): oh just thought since the guy is standing it would hit it different
t-bar rows replacement bosssantana 12 9 yearsbosssantana (103): @haole i know im trying im trying its the worse gym but i still been gaining results and @nyko got you i will try all that everyone said and whichever one feels good with i will use
Are theme excercises to much for my back? DinFer22 9 9 yearsWinnersNeverQuit (10311): I don't think it's too much no, i've trained with far more volume and gotten results. BUT, it is not NECESSARY to do that much, nor is it the most efficient way to train either. For example, my current workout is Wide Grip Chins 3X4-6 Barbell Rows 3X4-6 Behind Neck Pulldowns 3X4-6 Hyperextensions 3X4-6
Are these exercises to much for my back? DinFer22 7 9 yearsDinFer22 (16): oh ok thnx man
bent over rows-where am i suppose to feel it DinFer22 7 9 yearsBrettDaniels (313): It also depends where your rowing to, some people row to the belly button, some to the upper abdominal, some to the chest. In my opinion each variation hits the back muscles differently. Rowing to the belly button involves the lats to a greater degree, rowing to the upper abdominal will hit the center back, and to the chest is upper back posterior deltoid. Im not saying these isolated these parts, just put different amount of stress.
Lats so big you could fly away with them. david12345676 25 9 yearsdavid12345676 (8566): Well i guess you see my progress. Its been good, looks like i been doing too much. I am looking to get wider while adding thickness at the same time.
comments on back workout for mass... mrmakeithappen 7 9 yearsSwoleAnimal (5971): Back is my greatest asset. I started out doing deads 3x a week in the beginning and saw incredible progress. As I began to be able to lift more I stopped doing them and added more seated rows, lat pulldowns and chin ups. The progress never slowed down and now my lat spread is even better. I say deads are a great excersise but as you get more advanced they are not as important.
**Bicep Back Exercise** dwatson 25 9 yearsIrishGymSheep (10554): See brohug. Proved wrong Swayz IRL things escalate till someone hits someone on SS it get more and mroe heated till the tension can only be released by a hug.
which one bosssantana 9 9 yearsThor (5028): He is somewhat right. The emphasis really is upon your erector spinae. Rhomboids, upper/mid traps, levators are only stabilisers. Your lats might get an isometric contraction, but that's about it. Your erectors are a long muscle though - it's just that lat emphasis tends to obscure them, so visually it looks more like lower back development. BB rows probably have slightly more benefit for general back development.
Need help for training with slip disc likemilkonrice 8 9 yearsSRorhrbac0808 (47098): likemilkonrice- Bro I fucked up my back squatting. I took an entire week off to heal and rest.... If i went to the gym I would probably be out for months... Its either 1 week off (or maybe 2 or 3 for you) or you can kiss training away for 6 months - a year... Lift smart man and listen to your body... Don't you want to workout and get swoll for life? You may feel like you lost muscle mass when you take 2-3 weeks off but i bet money you will...
traps with shoulders r back? Popeye25 13 9 yearsPopeye25 (1692): ya all i did was 3 sets of shrugs once a week n they grew. recently i started doin like 8 sets 4 with and 4 without straps to end back day n they blew up. they always get sore as fuck tho
How to get V-shape back? Archdacko 5 9 yearsCameronSM (4): i have started with the 'V' shape recently and have found that warming up back with wide grip over-hand chin ups x4 sets, till failure really brings out your lats, wide grip lat pull down is always the main one in people's opinion but yeah, those chin up's are great!! also, bent over barbell row, found it to throw alot of mass on the V-taper
Lats Gym_God 6 9 yearsmikew (11494): - Deadlift - Barbell rows - Chin ups or pull downs How much are you DL now?
back/lat width Popeye25 13 9 yearsG3NGHIS (8532): The Pull Over Rib Grower Theory actually came from Arnold who adamantly believes it.
***Thoughts on Lat Pulldowns?*** CreosBrahh 9 9 yearsCreosBrahh (1): thanks for the advice man
Do you work the entire back in one session? JoJo 5 9 yearsEFJK (2316): I work all of my back on one day..and who says you can only get in 1 lift targeting each muscle? For one, it's impossible to just target a single muscle of the back, as they work together to pull the weight. My workouts consist of 7-8 exercises @ 4 sets each (also a few warm up sets towards the beginning lifts). My back has responded extremely well to high volume training and I will never go back.
BACK/CHEST WORKOUT? DannyW 7 9 yearsStupot316 (484): If you're doing chest/back same day. Try supersetting a back and chest exercise with one another for an intense session For example.. Bench press.. supersetted with Lat pulldowns 4X10 Incline DB press.. supersetted with bent over rows 4X10 Flat DB Flys.. supersetted with T- Bar rows 4X10 Maybe to finish off Weighted Dips.. supersetted with close grip pull ups. should feel incredible total upper body DOMS the next day or so...