I Really Need Help On Back Excercises

[teckno05]

i went to a gym the other day,
i usualy dont, i have my own gym at home
at my house i dont have sutible equipment for back
when i got to the gym, i was hit with the fact i have NO EXPERIANCE in working the varios parts of the back.

so i went around doing everything that looked like it hit back to see what would give me a burn, nothing did

so i KNO i was doing the exersizes wrong somehow

i really need someone to give me some good excersizes for anything in the back

reps, generally heavy or lower weight usage, sets, PROPER FORM <--

i dont want a repeat of last time... thank you..

 

[mikeswift]

this is a good place to start:

http://www.athletes.com/fun/schultz26.htm

you should at least be doing pull ups if you can, you can get yourself a simple doorjam pull up bar for the house if you don't want to spend the money on an entire lat pulldown system... nothing's better than deadlifts and pull ups.

 

[PJT]

As for exercises I tend to do 3-4 for back per workout. I rotate between Chins, Lat Pulldowns, Deadlifts, Barbell Rows, Seated Cable Rows, DB Rows...the list goes on. Pretty much any pulling movement works your back. I always go heavy with back 4-8 reps. A big mistake people make when training back is using their arms too much. Make sure you are actually using your back to pull.

I'm sure there are a few posts here listing back workouts.
My favorite is Rack Chins, Deadlifts, Barbell Rows, Seated Cable Rows.

 

[Glen Whitestone]

My back really started to flare out when I added deads to my routine. I start with some front pull downs-3 warm up sets and 2 sets of 8 to failure. Then I go to the barbell row. I perform 3 sets of 8 then 6 reps to failure. Next the front cable close grip pull down-this is superior to the cable row on working the lower portion of the lats. Finally I go do 3 sets of 6 reps-deads to failure. On occasion I throw in some single are dumbell rows or cable pullovers.

 

[angelblue]

Looks like I'm not the only one with sites...

 

[teckno05]

that all sounds really good


also the day i do back, i do it also with biceps, and quads

so ill try...

[deads]-2 warmupsets
2sets of 6-8 failure
[front pulldowns]
2sets 6-8
and for the 3rd ill vary it every workout or so

for bi's ill do my regular thing, im good with those,
i wont be able to kill them as hard since they get worked out with everything on back

and for quads ill do squats, leg presses, and leg extentions

my work out schedule is
1 = chest tris hamstring
2 off
3 back bis quads
4 off
5 shoulders , traps, calf, abs if i feel like it
6 off
7 off or day 1 again depends

any suggestions

 

[PJT]

My only suggestion would be to not do the same exercises all the time. I try to switch it up every month or so..sometimes every week. If you do the same exercises over and over your muscles will get used to it. You need change to stimulate growth. Doing Deadz and Front Pulldowns sounds good, but do that for a month, then change it up.

 

[dreww]

For back, Im lucky in that I can use heavy weight and crappy form or light weightand strict form and it blows up either way. But I get a much better pump when I actually use my back and not my arms. Ive worked out for over 5 years and still work on form to this day. I use alot less weight than most people, but have a much more impressive back. Look for any training clips of with milos sarckev (sp?), he has great tips.

I do heavy deadlifts as well. They will slap on mass no matter what other exercised you do.