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Give us your best workout to Whack the Back

Discussion in 'Strength & Conditioning' started by Glock13, Feb 1, 2005.

  1. Glock13

    Glock13

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    I want to hear your best back routine. I have tried many different ones and had success with most over the years, but am kind of stuck in a rut now. I want to take my back to the next level....Huge. Let's hear it.
     
  2. sy2k

    sy2k

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    Pull-ups. Lot of 'em.

    Try wide grip, narrow brip, alternating left to right shoulder pulls, and chin-ups. Arrange all these pyramid style.

    I also do back extensions, seated rows, stiff-legged deadlifts, regular deadlifts, shrugs...
     

  3. California Jack

    California Jack Millennium Member

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    To me, the best back workout is nothing but heavy deadlifts using singles, doubles and triples. I guess to really make it Whack I'd add chins.

    Here's a link to a Brooks Kubick back program taht is deadlift free.....http://p080.ezboard.com/foldschoolstrengthtraining70757frm3.showMessage?topicID=127.topic

    Here's a classic back specialization routine.....Louis Abele's Back Specialization Program
    --------------------------------------------------------------------------------
    Louis Abele's Back Specialization Program
    --------------------------------------------------------------------------------
    From "The Training Programs of Louis Abele"

    1. Bent Press 8 reps
    2. Stiff-leg Deadlift on Box to arches of feet (no reps specified)
    3. Weighted Chins 10-12 reps (3 variations used: undergrip to chest, overgrip to chin, behind neck.
    4. Bent-over Row 12 reps
    5. One-arm Row with kettlebell 15 reps
    6. Two Arm Repetition Snatch from dead hang 10 reps
    7. Two hands Repetition Clean from dead hang 10 reps (later dropped because it was "too tough"
    8. Bent-leg Deadlift 10-12 reps



    -----------------------------

    And finally, a short article about back work from Brooks
    here
     
  4. mhill

    mhill

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    I have some stupid questions.

    Does this page explain the deadlift properly?
    http://www.abcbodybuilding.com/deadlift.htm
    Are you really suppose to take the weight to your chin?

    I'm trying to strengthen my back without hurting it.

    Why does a chinup help the back?

    Is there a good webpage that describes all of these lifts somewhere?

    Thanks,
    mhill
     
  5. Coldstone

    Coldstone

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    something that has really helped me is including dead lifts, or rack deads at the end of my back work out instead of at the front...it will allow you to be stronger and better in exercises like rows and pull downs, which add fatigue...then the deads at the end add ALOT more stress...you should literally feel like your lats are gonna pull out of the sides of your back.
     
  6. Coldstone

    Coldstone

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    i dont see it going to the chin...and it shows proper from from what i can tell

    and yes chinups help the back...an underhand grip will work alot of inner back and traps, along with the biceps, and a wide over hand grip will work on the "lats" or the width part of your back.
     
  7. California Jack

    California Jack Millennium Member

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    mhill,

    In your referenced website, I believe your source of confusion is whee they describe completing the deadlift in the "military" position. They are trying to describe a position like being at attention in hte military, not at the start position of a military press. Click
    here to see a video clip of a deadlift.

    In the chin-up, the latisimus dorsi is the prime mover. This is a large pair of muscles in the upper back. See this link

    Go to http://www.exrx.net/Lists/Directory.html for a lot of exercise descriptions and videos.

    Jack
     
  8. mhill

    mhill

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    Thanks CJ, That's a great site. I'm learning a lot. I haven't found a good exercise for the back that I can do at home yet. Only one I found was to have my wife hold my ankles and to hang face down off the side of my bed. I then pull up to verticel and do 3 sets of 30. It definitely works. I'm still afraid of doing harm.

    mhill