Game's Guide 2 a Perfect Back??

GameDayDog · 10-10-2005, 12:17 PM

Aiight.. maybe the title is a stretch... but I do want to share some of my back training philosophies with you... Uhm.. Philosophy will probably be the biggest word I use in thys entyre guide... did I spell it ryght??

Every back day routine should work the back from 3 angles...

1. From the ground
2. From in front of you
3. From above

I guess it's tyme for examples... Well, from the ground... These back exercyses would include - T-Bar Rows, Bent Over Barbell Rows & Deadlyfts... On my list tho, deadlyfts aren't the king off all back exercyses... even tho I hear all my real bodybuilders say - You have to do deadz!!!! .... I was putting together a program and discovered that more of the back is worked with T-Bar rows than Deadlyfts... It's true, it's true!! .. See for yourself by looking at the synergists - T-Bar (http://www.exrx.net/WeightExercises/...ntOverRow.html) vs Deadlyfts (http://www.exrx.net/WeightExercises/...BDeadlift.html) ... A lot of exercyses look lyke they should count as being pulled from the floor, but they don't... For example, one arm dumbbell rows... You may thynk thys counts as the weight being pulled from the ground.. but if your back is parallel to the ground then it falls into exercyse category #2... From in front... The exercyses I've described for thys category require your shoulders to be higher than your hips...

From in front.. Thys would include Bent Over One arm Dumbbell Rows on a bench, Seated Cable Rows, Hammer Strength Machine Rows ... Any exercyse where your arms are extended in front of your chest and your shoulders are in-line with your hips... fall into thys category...

Finally ... From Above - Thys would include Pullups & Chinups (weighted or not), Hammer Strength High Rows & Lat Pulldowns...

As with any bodypart you have a large variety of exercyses to choose from.. but with each exercyse it's also important to vary your hand positions... It may feel awkward, but each hand position works tiny stabilizer muscles and stresses the main muscle differently... Bent Over Barbell Rows for example... do them with a double underhand gryp, double overhand gryp, then a mixed gryp... left hand under, ryght hand over.. and switch it.... It's the little thyngs you do to work a bodypart differently that will lead not only to a great back.. but a great body...

And no, I didn't include shrugs or good mornings... but if you have other tips, comments, exercyses or suggestions that cover back development... feel free to post here...

Peace..~G

chlaxman · 10-10-2005, 03:20 PM

Nice guide. I love training back but I have trouble adding mass no matter what, it is probably my weakest bodypart. Oh well it just takes time and effort!

W8isGR8 · 10-10-2005, 07:16 PM

I always include 1 type of row and one type of pull-up in my routine. I just switch the grip each time.

Just_Shruggin · 10-10-2005, 08:12 PM

I always did love t-bar rows, but i'd have to disagree with you on what is more effective. But hey, different folks, different strokes. And i still do t-bars, just in addition to deadlifts, not in place of them. My back workout always includes some kind of pull-up, deadlift, and two types of rows.

-Shruggin

**Peaked_18** · 10-10-2005, 10:31 PM

Good post.

Making the back stronger with Deadlift's will improve your Pull-ups, etc and the more weight you use on Pull-ups, the wider your back will be.

GameDayDog · 10-11-2005, 01:42 PM

Currently, my back day consists of T-Bar Rows, Deadlyfts, Hammer Strength High Rows, Rear Delt Dumbbell rows and Weighted Hammer Gryp Pullups.. (where my palms face each other) ...

I'm addicted to T-Bars & Deadz.. so I don't thynk I'll ever give them up...

T-Bars work more of the back than Deadz, but Deadz works more of the body than T-Bars especially the legs..

Peace..~G

DiamondDelts · 11-01-2005, 06:23 AM

Quote:

Originally Posted by GameDayDog

Aiight.. maybe the title is a stretch... but I do want to share some of my back training philosophies with you... Uhm.. Philosophy will probably be the biggest word I use in thys entyre guide... did I spell it ryght??

Every back day routine should work the back from 3 angles...

1. From the ground
2. From in front of you
3. From above

I guess it's tyme for examples... Well, from the ground... These back exercyses would include - T-Bar Rows, Bent Over Barbell Rows & Deadlyfts... On my list tho, deadlyfts aren't the king off all back exercyses... even tho I hear all my real bodybuilders say - You have to do deadz!!!! .... I was putting together a program and discovered that more of the back is worked with T-Bar rows than Deadlyfts... It's true, it's true!! .. See for yourself by looking at the synergists - T-Bar (http://www.exrx.net/WeightExercises/...ntOverRow.html) vs Deadlyfts (http://www.exrx.net/WeightExercises/...BDeadlift.html) ... A lot of exercyses look lyke they should count as being pulled from the floor, but they don't... For example, one arm dumbbell rows... You may thynk thys counts as the weight being pulled from the ground.. but if your back is parallel to the ground then it falls into exercyse category #2... From in front... The exercyses I've described for thys category require your shoulders to be higher than your hips...

From in front.. Thys would include Bent Over One arm Dumbbell Rows on a bench, Seated Cable Rows, Hammer Strength Machine Rows ... Any exercyse where your arms are extended in front of your chest and your shoulders are in-line with your hips... fall into thys category...

Finally ... From Above - Thys would include Pullups & Chinups (weighted or not), Hammer Strength High Rows & Lat Pulldowns...

As with any bodypart you have a large variety of exercyses to choose from.. but with each exercyse it's also important to vary your hand positions... It may feel awkward, but each hand position works tiny stabilizer muscles and stresses the main muscle differently... Bent Over Barbell Rows for example... do them with a double underhand gryp, double overhand gryp, then a mixed gryp... left hand under, ryght hand over.. and switch it.... It's the little thyngs you do to work a bodypart differently that will lead not only to a great back.. but a great body...

And no, I didn't include shrugs or good mornings... but if you have other tips, comments, exercyses or suggestions that cover back development... feel free to post here...

Peace..~G

Great post GD. Very informative way of looking at back training. And I absolutely agree with you on the 3 angles of back training.

10-10-2005, 12:17 PM	#1
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Game's Guide 2 a Perfect Back?? Aiight.. maybe the title is a stretch... but I do want to share some of my back training philosophies with you... Uhm.. Philosophy will probably be the biggest word I use in thys entyre guide... did I spell it ryght?? Every back day routine should work the back from 3 angles... 1. From the ground 2. From in front of you 3. From above I guess it's tyme for examples... Well, from the ground... These back exercyses would include - T-Bar Rows, Bent Over Barbell Rows & Deadlyfts... On my list tho, deadlyfts aren't the king off all back exercyses... even tho I hear all my real bodybuilders say - You have to do deadz!!!! .... I was putting together a program and discovered that more of the back is worked with T-Bar rows than Deadlyfts... It's true, it's true!! .. See for yourself by looking at the synergists - T-Bar (http://www.exrx.net/WeightExercises/...ntOverRow.html) vs Deadlyfts (http://www.exrx.net/WeightExercises/...BDeadlift.html) ... A lot of exercyses look lyke they should count as being pulled from the floor, but they don't... For example, one arm dumbbell rows... You may thynk thys counts as the weight being pulled from the ground.. but if your back is parallel to the ground then it falls into exercyse category #2... From in front... The exercyses I've described for thys category require your shoulders to be higher than your hips... From in front.. Thys would include Bent Over One arm Dumbbell Rows on a bench, Seated Cable Rows, Hammer Strength Machine Rows ... Any exercyse where your arms are extended in front of your chest and your shoulders are in-line with your hips... fall into thys category... Finally ... From Above - Thys would include Pullups & Chinups (weighted or not), Hammer Strength High Rows & Lat Pulldowns... As with any bodypart you have a large variety of exercyses to choose from.. but with each exercyse it's also important to vary your hand positions... It may feel awkward, but each hand position works tiny stabilizer muscles and stresses the main muscle differently... Bent Over Barbell Rows for example... do them with a double underhand gryp, double overhand gryp, then a mixed gryp... left hand under, ryght hand over.. and switch it.... It's the little thyngs you do to work a bodypart differently that will lead not only to a great back.. but a great body... And no, I didn't include shrugs or good mornings... but if you have other tips, comments, exercyses or suggestions that cover back development... feel free to post here... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-10-2005, 07:16 PM	#3
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	I always include 1 type of row and one type of pull-up in my routine. I just switch the grip each time. __________________ I seek only the truth

10-10-2005, 08:12 PM	#4
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 3	I always did love t-bar rows, but i'd have to disagree with you on what is more effective. But hey, different folks, different strokes. And i still do t-bars, just in addition to deadlifts, not in place of them. My back workout always includes some kind of pull-up, deadlift, and two types of rows. -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

10-11-2005, 01:42 PM	#6
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Current Back Day Currently, my back day consists of T-Bar Rows, Deadlyfts, Hammer Strength High Rows, Rear Delt Dumbbell rows and Weighted Hammer Gryp Pullups.. (where my palms face each other) ... I'm addicted to T-Bars & Deadz.. so I don't thynk I'll ever give them up... T-Bars work more of the back than Deadz, but Deadz works more of the body than T-Bars especially the legs.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

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10-10-2005, 03:20 PM	#2
chlaxman Pro Stature Join Date: Jun 2005 Location: Maine baby Posts: 560 Recipes: 0 Rep Power: 9	Nice guide. I love training back but I have trouble adding mass no matter what, it is probably my weakest bodypart. Oh well it just takes time and effort! __________________ Tempora mutantur, et nos mutamur in illis. :weight_li :dumbells: :bed2: :friday:

10-10-2005, 10:31 PM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good post. Making the back stronger with Deadlift's will improve your Pull-ups, etc and the more weight you use on Pull-ups, the wider your back will be.