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Need back help

Posted on 11/8/17 at 6:41 pm
Posted by slapahoe
USA
Member since Sep 2009
7446 posts
Posted on 11/8/17 at 6:41 pm
I feel my chest is advancing faster than my back muscles.

My back just feels weak AF. Im limited in my exercises bc I only have dumbbells and squat rack/barbell. I've tried incorporating chin-ups but I can't do more than a couple at a time so it feels pointless.

I guess my question is.....should I be lifting heavy weight less reps or lighter weight more reps for my back? TIA
Posted by SabiDojo
Open to any suggestions.
Member since Nov 2010
83937 posts
Posted on 11/8/17 at 7:05 pm to
Bruh hit the pull-up bar. Get you a pull-up assist for extra reps. You could even use a resistance band.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22169 posts
Posted on 11/8/17 at 7:18 pm to
Barbell rows, conventional deadlift, good mornings, low bar squats.
Posted by LSUfan20005
Member since Sep 2012
8817 posts
Posted on 11/9/17 at 10:00 am to
Volume is best for the back, row row row.

I like a 3:1 pull/push ratio in general.
Posted by NotoriousFSU
Atlanta, GA
Member since Oct 2008
10226 posts
Posted on 11/9/17 at 1:44 pm to
Best advice I can give about doing more chin ups is to do as many as you can do with good form and as many variations as you can. I stay between 3-7 reps where I can best maintain form and control. My goal is to be able to do 1 arm chin-ups, but my strength still has a ways to go before that's even conceivable. Till then I'll just focus on increasing my rep range one workout at a time.

And far as what lifts I do for back/lats:
Wide grip and underhand close grip lat pulls, barbell upright rows, t-bar rows, DBell pullovers, V-bar rows.

ETA: I like warming up with pull/chin ups for almost any workout, but on days where I'm specifically focusing on back/lats or biceps/triceps I'll do circuits of different pull ups and chin ups. As someone mentioned before, repetition is key.
This post was edited on 11/9/17 at 1:51 pm
Posted by Wee Ice Mon
Member since May 2014
1398 posts
Posted on 11/9/17 at 9:18 pm to
I had a terrible time learning how to activate my lats. It was a mind muscle connection thing.

Search YouTube for lat activation techniques that can help you pre-exhaust the muscle.
Posted by TaderSalad
mudbug territory
Member since Jul 2014
24656 posts
Posted on 11/13/17 at 10:59 am to
quote:

slapahoe


OP, I use to struggle with back. Couple of suggestions.

Buy one of those pullup bars for your doorway, and every time you walk under it, knock out as many pullups as you can.

Secondly, buy a pull up bar and do Recon Ron Pullup program. If you stick with it, you'll jump up in reps quickly.
Posted by slapahoe
USA
Member since Sep 2009
7446 posts
Posted on 11/13/17 at 7:28 pm to
Thanks bawws
Posted by lsu777
Lake Charles
Member since Jan 2004
31157 posts
Posted on 11/13/17 at 8:57 pm to
Look up chin up progressions. Use inverted rows, then racked chins, then chins. Do heavy deads, heavy strict strict rows or pendlay rows and as many chins as possible.

Start using grease the groove method on chins too. Go out and do one or two sub max sets a few times a day. Or hand one from a door way and Everytime you pass, do a set
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