Your back won't grow?

**NYCmitch25** · 04-01-2007, 01:09 PM

I get asked all the time how do I get my back to grow, the first thing you need to detirmine is how strong your back is. You will not see a big, weak, back. You can have big, weak arms; you can have a big, weak chest; but you can't build a big back without some decent strength foundation. Do this:

After warm-ups, perform a set of cable rows using perfect form. You should be pulling the weight all the way into your gut without jerking the weight or leaning back. Pause for a second and control the weight during the negative portion of the rep. Slow, controlled, reps. You should be able to do your bodyweight 8 times using perfect form. If you can't, you need to work on your strength.

If you failed the back strength test, do nothing for back but cable-rows for 3 months. Don't do anything for Bi's or rear delts either. Concentrate on cable-rows and challenge yourself to get a little bit stronger each week until you reach your goal (bodyweightx8 with perfect form). Do drop sets, rest-pause sets, forced negatives, high-rep sets, low-rep sets, everything. Stick with 5-8 sets. In 3 months you should be able to do your bodyweight 8 times and your back will already be getting bigger (probably your bi's too). At that point you can start doing rack-pulls, pull-ups/downs, barbell rows, curls etc.

**DJSTARER** · 04-02-2007, 04:07 AM

interesting thoughts. where do u get this info from? just personal experience?

**madman911** · 04-02-2007, 01:30 PM

I know some people who have big wide backs and they don't train at all, they just have naturally broad builds. They probably aren't that strong either... due to the lack of training. I also know people as thin as a rail who can row more than their bodyweight. The back isn't an exceptional bodypart with regards to size to strength ratio diversity.

I also don't agree with your back strength test or your approach to correcting a weak back. Most people consider pull ups to be the gold standard for back strength... if someone can't do at least one or two, then they have low back strength. Getting to the point where you can do a pull up is the first order of business. I would advise doing pull-ups, pulldowns, cable rows, and bentover rows.... there's no reason to just focus on one lift. The strength you build on one lift doesn't directly translate into strength on another lift. You can row a lot of weight and still lack vertical lat strength.

**NYCmitch25** · 04-03-2007, 01:18 AM

i respectfully disagree!

**Ikaika** · 04-03-2007, 02:16 AM

So you're saying to ignore your rear delts and your biceps and just do 5-8 sets of cable rows for your back workout? Have fun with that...

Vario · 04-03-2007, 03:43 PM

My back exploded doing deadlifts and wide grip lat pulldowns. I went from having 0 back thickness to being one thick mofo.

**DJSTARER** · 04-03-2007, 07:18 PM

LOL!!

u cease to amaze me

but he's not lying. he has a solid back, and he basically deadlifts constantly

**NYCmitch25** · 04-03-2007, 10:12 PM

this was intended for the teen/beginner lifters on this board.

**Ikaika** · 04-03-2007, 10:21 PM

While I agree that cable rows are a great back exercise, I think doing a single movement for 3 months isn't going to be as effective as doing several different movements to develop all parts of your back.

The essential back routine should be something like deadlifts, wide grip pulldowns or pullups, and bent over rows.

**NYCmitch25** · 04-03-2007, 11:21 PM

its fine, 12 weeks.

**NYCmitch25** · 04-04-2007, 12:16 AM

humm....maybe this site isnt for me...im sick of the pissing contest i get in with ppl. it doesnt happen at other sites

**Peaked_18** · 04-04-2007, 01:26 AM

Quote:

Originally Posted by Ikaika

While I agree that cable rows are a great back exercise, I think doing a single movement for 3 months isn't going to be as effective as doing several different movements to develop all parts of your back.

The essential back routine should be something like deadlifts, wide grip pulldowns or pullups, and bent over rows.

Ha.

I remember those back in the day. Threads like, what is the best back workout... and proceeding with the answer of the exercises you mentioned.

Those lifts are good, but by far are not essential.

"Variety is key, and change is golden." Nicht mich

**Ikaika** · 04-04-2007, 03:18 AM

Right...deadlifts aren't essential for building a strong back...my bad. I'm gonna go do some triceps kickbacks now.

**romanaz** · 04-04-2007, 05:41 PM

Quote:

Originally Posted by Ikaika

Right...deadlifts aren't essential for building a strong back...my bad. I'm gonna go do some triceps kickbacks now.

someone started kickback tuesdays @ my gym. I wanna murder that kid now.

Refuge · 04-04-2007, 05:51 PM

Is this an argument over back strength or size? Width or thickness? I mean, rows def. for thickness, pullups / pulldowns def. for width. Also, completely neglecting other exercises and other angles of attack doesn't seem like the most intelligent methodology, sure your row strength may increase, but I believe a strong, yet basic back workout will get your strength up.
For Width I recommend:
-Wide Grip Pull-ups: 4 sets of 8-10...(this may be unfeasible for some of the teens so work up to this slowly. Some may substitute wide-grip pulldowns.)

-CG Lat Pulldowns: 4 sets of 10

-Straight Arm Lat Pulldowns: 4 sets of 10-12

And for thickness:
-Mid-Grip Pull-ups: 3 sets of 10

-T-Bar Rows / Barbell Rows: 3 sets of 10

-Cable Rows: 3 sets of 10

-Deadlifts: 3 sets of 10

-Shrugs

Overall, for thickness I generally perform slightly higher repetitions, immaculate form and then the ripples just kind of come....so ya, just my recomendations.

**Ikaika** · 04-04-2007, 08:15 PM

Quote:

Originally Posted by NYCmitch25

humm....maybe this site isnt for me...im sick of the pissing contest i get in with ppl. it doesnt happen at other sites

This isn't a pissing contest...you're giving advice that some of us happen to disagree with so we're voicing our opinions as well. Heaven forbid we have a discussion on a message board.

**NYCmitch25** · 04-04-2007, 09:04 PM

^thats fine but do you have to be a dick about it?

04-01-2007, 01:09 PM	#1
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	Your back won't grow? I get asked all the time how do I get my back to grow, the first thing you need to detirmine is how strong your back is. You will not see a big, weak, back. You can have big, weak arms; you can have a big, weak chest; but you can't build a big back without some decent strength foundation. Do this: After warm-ups, perform a set of cable rows using perfect form. You should be pulling the weight all the way into your gut without jerking the weight or leaning back. Pause for a second and control the weight during the negative portion of the rep. Slow, controlled, reps. You should be able to do your bodyweight 8 times using perfect form. If you can't, you need to work on your strength. If you failed the back strength test, do nothing for back but cable-rows for 3 months. Don't do anything for Bi's or rear delts either. Concentrate on cable-rows and challenge yourself to get a little bit stronger each week until you reach your goal (bodyweightx8 with perfect form). Do drop sets, rest-pause sets, forced negatives, high-rep sets, low-rep sets, everything. Stick with 5-8 sets. In 3 months you should be able to do your bodyweight 8 times and your back will already be getting bigger (probably your bi's too). At that point you can start doing rack-pulls, pull-ups/downs, barbell rows, curls etc. __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-02-2007, 04:07 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	interesting thoughts. where do u get this info from? just personal experience? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-02-2007, 01:30 PM	#3
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	I know some people who have big wide backs and they don't train at all, they just have naturally broad builds. They probably aren't that strong either... due to the lack of training. I also know people as thin as a rail who can row more than their bodyweight. The back isn't an exceptional bodypart with regards to size to strength ratio diversity. I also don't agree with your back strength test or your approach to correcting a weak back. Most people consider pull ups to be the gold standard for back strength... if someone can't do at least one or two, then they have low back strength. Getting to the point where you can do a pull up is the first order of business. I would advise doing pull-ups, pulldowns, cable rows, and bentover rows.... there's no reason to just focus on one lift. The strength you build on one lift doesn't directly translate into strength on another lift. You can row a lot of weight and still lack vertical lat strength. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

04-03-2007, 01:18 AM	#4
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	i respectfully disagree! __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-03-2007, 02:16 AM	#5
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,666 Recipes: 0 Rep Power: 214	So you're saying to ignore your rear delts and your biceps and just do 5-8 sets of cable rows for your back workout? Have fun with that... __________________ No supplement can make up for the lack of a strong work ethic.

04-03-2007, 03:43 PM	#6
Vario Pro Stature Join Date: Mar 2006 Posts: 286 Recipes: 1 Rep Power: 12	My back exploded doing deadlifts and wide grip lat pulldowns. I went from having 0 back thickness to being one thick mofo. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

04-03-2007, 07:18 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	LOL!! u cease to amaze me but he's not lying. he has a solid back, and he basically deadlifts constantly __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-03-2007, 10:12 PM	#8
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	this was intended for the teen/beginner lifters on this board. __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-03-2007, 10:21 PM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,666 Recipes: 0 Rep Power: 214	While I agree that cable rows are a great back exercise, I think doing a single movement for 3 months isn't going to be as effective as doing several different movements to develop all parts of your back. The essential back routine should be something like deadlifts, wide grip pulldowns or pullups, and bent over rows. __________________ No supplement can make up for the lack of a strong work ethic.

04-03-2007, 11:21 PM	#10
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	its fine, 12 weeks. __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-04-2007, 12:16 AM	#11
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	humm....maybe this site isnt for me...im sick of the pissing contest i get in with ppl. it doesnt happen at other sites __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-04-2007, 03:18 AM	#13
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,666 Recipes: 0 Rep Power: 214	Right...deadlifts aren't essential for building a strong back...my bad. I'm gonna go do some triceps kickbacks now. __________________ No supplement can make up for the lack of a strong work ethic.

04-04-2007, 05:51 PM	#15
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	Is this an argument over back strength or size? Width or thickness? I mean, rows def. for thickness, pullups / pulldowns def. for width. Also, completely neglecting other exercises and other angles of attack doesn't seem like the most intelligent methodology, sure your row strength may increase, but I believe a strong, yet basic back workout will get your strength up. For Width I recommend: -Wide Grip Pull-ups: 4 sets of 8-10...(this may be unfeasible for some of the teens so work up to this slowly. Some may substitute wide-grip pulldowns.) -CG Lat Pulldowns: 4 sets of 10 -Straight Arm Lat Pulldowns: 4 sets of 10-12 And for thickness: -Mid-Grip Pull-ups: 3 sets of 10 -T-Bar Rows / Barbell Rows: 3 sets of 10 -Cable Rows: 3 sets of 10 -Deadlifts: 3 sets of 10 -Shrugs Overall, for thickness I generally perform slightly higher repetitions, immaculate form and then the ripples just kind of come....so ya, just my recomendations. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

04-04-2007, 09:04 PM	#17
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,086 Recipes: 0 Rep Power: 50	^thats fine but do you have to be a dick about it? __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

04-09-2007, 12:13 AM	#18
Peaked_18 a la commode &