Back problems!!
Moderators: Boss Man, cassiegose
Back problems!!
I wanna get a great back, and I think one of the best ways to do this is to have wide grip pullups. I can only do 6 with great form at the mo and up to 8 with bad form! Should I just keep workin at them, or should I concentrate more on doing widegrip pull downs untill i can lift the equivalent of own body weight, then concentrate more on pull ups. Also, anybody with great back routines please advise!! I'm lookin fot popping lats as well as thickness)
I think the wide grip pullups are much better for your lats than the pull downs. if you can do 6 with good form do the 6 then each workout try to increase by one or two more. IMO, doing 6 good WGpullups is better than doing 10-12 good pulldowns..
The good think about pullups is, even if the form isn't perfect on the last 2 or three and you're only able to get half way up.. it's still good to attempt it as long as you're not swinging and contorting your body in some way that could possibly cause injury..
Stick with the pullups or possibly do 2 sets of pullups followed by 2 sets of wide grip pull downs.
The good think about pullups is, even if the form isn't perfect on the last 2 or three and you're only able to get half way up.. it's still good to attempt it as long as you're not swinging and contorting your body in some way that could possibly cause injury..
Stick with the pullups or possibly do 2 sets of pullups followed by 2 sets of wide grip pull downs.
Pullups.
Ive actually started doing a deadlift and back routine which has shown great results. After doin 5 sets of 6 reps of deadlifts, I go on to 10x3 of good mornings, then 4x6 of behind neck pilldowns, then 1x15 of pullups, then 3x10 of narrow cable rows followed by shrugs. I only do 1 set of pull ups because I can reach 6, maybe 7 with bad form, take 20-30 secs break, then another 3/4, then another 2/3, then another 1/2, I will keep doing this until I can do ten in 1 set with good form, and move up to 2 sets, then add weight. I shall also be dropping the pulldown sets at this stage, as the pullups will be giving me thw workout I need. What do ye all think?
- you won't need 10 x 3 of good mornings at any time let alone after deadlifts and if doing deads properly you shouldn't be able to do 30 reps of mornings anyway
- just do the pull ups and leave pulldowns out forever from now on you don't need them and they won't do anything for you now
- do pull ups 1st in routine
- just do the pull ups and leave pulldowns out forever from now on you don't need them and they won't do anything for you now
- do pull ups 1st in routine
What do you mean by doing deads properly exxactly. The deadlifts are to back thickening, the goodmormings are to strengthen lower back, and stabilisir muscles.
Remember, I doing the deadlifts in a 6 rep range, which is at the boarderline of strength and conditioning training.This inproves back thickness for me. If you mean I should not be able to do 30 reps of good mornings after this then the following may explain this.
The way I see it, deadlift routine is a strength routine, which adds bulk (I should explain that I've been doin the 8-12 reps routine for a while and want to shake things up a bit). Because this is in the 6 rep range, I'm now going for the muscle hypertrophy that people look for when bodybuilding. Therefor, back muscles are not exhausted from deadlifting, and I can isolate with the good mornings.
Actually, I happen to know that doing a big multi joint exercise like this once in a while ignites greater muscle growth. You should try it some time.
I agree with doing the pull ups 1st, however do not wanna drop the pulldowns just yet, as I can still get a greater sense of isolation for the lats. This may be just a personal choice, but Im feeling the benefits of the pulldowns, and until I get the same burn with just pull ups I will continue (Remember, I can only do 6-8 with great form, not a great hypertrophy range).
So what do u think, does that make sense, thanks for ur advice, and I hope u dont think I dont appreciate, I just throwing ideas out there!LOL:)
Remember, I doing the deadlifts in a 6 rep range, which is at the boarderline of strength and conditioning training.This inproves back thickness for me. If you mean I should not be able to do 30 reps of good mornings after this then the following may explain this.
The way I see it, deadlift routine is a strength routine, which adds bulk (I should explain that I've been doin the 8-12 reps routine for a while and want to shake things up a bit). Because this is in the 6 rep range, I'm now going for the muscle hypertrophy that people look for when bodybuilding. Therefor, back muscles are not exhausted from deadlifting, and I can isolate with the good mornings.
Actually, I happen to know that doing a big multi joint exercise like this once in a while ignites greater muscle growth. You should try it some time.
I agree with doing the pull ups 1st, however do not wanna drop the pulldowns just yet, as I can still get a greater sense of isolation for the lats. This may be just a personal choice, but Im feeling the benefits of the pulldowns, and until I get the same burn with just pull ups I will continue (Remember, I can only do 6-8 with great form, not a great hypertrophy range).
So what do u think, does that make sense, thanks for ur advice, and I hope u dont think I dont appreciate, I just throwing ideas out there!LOL:)
deads will strengthen all portions of the back... biggest point was that you won't need 10 x 3 for mornings...3 x 6 - 10 or aso should be more than enough...if you can still do 30 reps with heavy wt after deads than deadas should be done heavier is what i meant...as posted before, do low reps and high sets, as long as you do 24- 36 total reps you'll get growth....total volume is more important than reps per set...
I see. That sounds pretty right. I have another wee problem that I've just stumbled across recently. When gettin back massaged, I was told that right hand side of back was a lot stronger than left. This wud be explained by that I had a trapped nerve in left scapula, meaning I couldnt use it for a while. I think Ive been compensating ever since. Also, I've also noticed symmetry is failing, again, a result of the same scenario. Any suggestions?
you'll need to unilateral work for that (db work)...exercises will depend what part of the back you need to focus on...is it upper back, mid back or lower trap area or all??
not sure if i've asked before but how's your posture?? with a big compensation like that you've probably also got 1 elevated shoulder and a high hip too
check these out and get back to me
not sure if i've asked before but how's your posture?? with a big compensation like that you've probably also got 1 elevated shoulder and a high hip too
check these out and get back to me
Its the upper back, below scapula. The physio told me to do this exercise where I hold a dumbell in left arm, elbow bent at 90 degrees, and in the hammer curl position, with the barbell in fromnt of body. Keeping this position, I rotate laterall untill the barbell is at the side of body. Its good for hitting that spot just under the scapula.
Yep, one shoulder is defo elevated, but not sure about the hips. Tho I'm told that this can be corrected by simply correcting posture keep the workrate to that of weaker side.... then again, supposedly weaker side can lift the same if not sometimes more than stronger side. Maybe this is explained in that when using weaker side, I slightly over compensate without knowing/realising it. Do u know what I mean?
Yep, one shoulder is defo elevated, but not sure about the hips. Tho I'm told that this can be corrected by simply correcting posture keep the workrate to that of weaker side.... then again, supposedly weaker side can lift the same if not sometimes more than stronger side. Maybe this is explained in that when using weaker side, I slightly over compensate without knowing/realising it. Do u know what I mean?
sounds like a lower trap raise variation...these work best with your palm facing away from you like a barbell curl if that's hat your actually trying to strengthen
for hips have someone look at your ASIS "dimples" just above your arse crack where one side will probably be higher
your weak side may be able to o9ift the same but you'll be using different muscles to compensate for the weaker one's
for hips have someone look at your ASIS "dimples" just above your arse crack where one side will probably be higher
your weak side may be able to o9ift the same but you'll be using different muscles to compensate for the weaker one's