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Message
Need back help
Posted on 11/8/17 at 6:41 pm
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
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 on 11/8/17 at 7:05 pm to slapahoe
Bruh hit the pull-up bar. Get you a pull-up assist for extra reps. You could even use a resistance band.
Posted on 11/8/17 at 7:18 pm to slapahoe
Barbell rows, conventional deadlift, good mornings, low bar squats.
Posted on 11/9/17 at 10:00 am to slapahoe
Volume is best for the back, row row row.
I like a 3:1 pull/push ratio in general.
I like a 3:1 pull/push ratio in general.
Posted on 11/9/17 at 1:44 pm to slapahoe
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.
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 on 11/9/17 at 9:18 pm to slapahoe
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.
Search YouTube for lat activation techniques that can help you pre-exhaust the muscle.
Posted on 11/13/17 at 10:59 am to slapahoe
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 on 11/13/17 at 8:57 pm to slapahoe
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
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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