FruitBooTeR
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Registered: 18th Jan 07
Location: Wolverhampton Drives: S15
User status: Offline
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When I do back and shoulders I do -
Shoulder press with 22kg on each dbell
Standing Military press with 20kg Olympic bar with 7.5kg each side.
Front and Lateral raises with 10-12kg dbells
Shoulder pull down machine not sure what the weight goes up in actually but I have 11/12 black squares.
Front facing grip pull ups
Dead lifting - 4 sets of 8 with 90kg
Lat pull downs again with 11/12 blocks
Use other machines which work your Lats and Traps (Normally seated one where you extend your arms forward and pull towards you and behind your back.
I use the cable machines and cross grip and pull handles so may arms are in an x position then extend arms out and down.
I also do rowing now and again for a good 5-10 mins.
So basically I need some tips on getting a bigger upper back..you know when you see some people and their backs are just huge..what exercises are best to concentrate on?
I don't do the 1 arm dumbbell row atm but might put it into my routine.
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Marc
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Registered: 11th Aug 02
Location: York
User status: Offline
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I do free weights and the lat pull down, as well as the MTS Row. Tops of my shoulders are the biggest part of me.
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A2H GO
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Registered: 14th Sep 04
Location: Stoke
User status: Offline
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If you want to concentrate on your back then change your routine up so your not doing it after shoulders for a start. Back and Biceps is a good combination.
Then stick to wide grip exercises to build width as close grip tend to build the upper and centre, something like:
Wide Grip Pull ups
Wide grip Lat Pull Downs(machiene)
T-Bar Rows(if you have one with a wide grip)
Throw deadlifts in first, once your bodys used the them, go HEAVY, should be aiming for double your body weight, i weigh 65kg and deadlift around 180kg.
One arm movements are good to finish(burn out) on, ie. 1 arm pull downs or 1 arm seated rows.
[Edited on 29-04-2010 by CorsAsh-Sport]
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Laney
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Registered: 6th May 03
Location: Leeds
User status: Offline
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Pullups and pushups.
IMO the pullup is the single best upperbody exercise and will work your back better than any Lat-pulldown machine ever will!
Edit - If you need any proof just have a look at Bruce Lee. He had Cobra lats!
[Edited on 29-04-2010 by Laney]
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ljames555
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Registered: 2nd Sep 03
User status: Offline
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quote:
Originally posted by CorsAsh-Sport
If you want to concentrate on your back then change your routine up so your not doing it after shoulders for a start. Back and Biceps is a good combination.
Then stick to wide grip exercises to build width as close grip tend to build the upper and centre, something like:
Wide Grip Pull ups
Wide grip Lat Pull Downs(machiene)
T-Bar Rows(if you have one with a wide grip)
Throw deadlifts in first, once your bodys used the them, go HEAVY, should be aiming for double your body weight, i weigh 65kg and deadlift around 180kg.
One arm movements are good to finish(burn out) on, ie. 1 arm pull downs or 1 arm seated rows.
[Edited on 29-04-2010 by CorsAsh-Sport]
Imo back and biceps is bad , you hammer your biceps when you train back, the biceps can only take so much training being a small muscle.
I train back on there own usually meaning more energy to gain more size/strength etc.
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whitter45
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Registered: 15th Nov 02
Location: Norton
User status: Offline
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swimming
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
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Chest and back is where its at
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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Agree with laney. Pullup's wide grip. If get too easy put a weighted belt on.
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Tom B
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Registered: 23rd May 05
Location: West Midlands
User status: Offline
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Wide grip pull ups, Lat pull downs, Rows, Front Rasies, the is loads mate just try new things each session so your muscle doesnt get too used to one excercise
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