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Back building (what does it take)

Goosey

Goosey

.
Too much rambling about supplements, time to talk what we actually need to do.

Some thoughts

*cut down on the squatting intensity
*instead of months, you need some years pushing and pulling the pig iron


If your back lags keeping it simple is the trick
Dead-lift, d/b rows and chin-ups

Do these four back exercises for many years.

Goal, ten chin-ups with an additional 25kg tied to the waste.
Don't let "your" weight hold you back

Actually, the answer is right there

Get busy doing chin-ups
 
Dead-lifting and pull-ups are demanding exercise so the squat would need to take a back seat still do them but back off a tad.
 
I've been doing a lot of chins and DB rows this year and been getting comments that my back is looking a lot thicker. Getting stronger at the bottom of the bench thanks to the extra back strength too.

But there's no way I'd reduce squat for that. :D I'd rather cut down (and that's what I've done) on the random crap like curls or tricep extensions. My current routine: bench, squat, deadlift (alternating heavy & light) and chins every session
 
Dancelot said:
I've been doing a lot of chins and DB rows this year and been getting comments that my back is looking a lot thicker. Getting stronger at the bottom of the bench thanks to the extra back strength too.

But there's no way I'd reduce squat for that. :D I'd rather cut down (and that's what I've done) on the random crap like curls or tricep extensions. My current routine: bench, squat, deadlift (alternating heavy & light) and chins every session
Click to expand...

Excellent!
 
Dancelot said:
I've been doing a lot of chins and DB rows this year and been getting comments that my back is looking a lot thicker. Getting stronger at the bottom of the bench thanks to the extra back strength too.

But there's no way I'd reduce squat for that. :D I'd rather cut down (and that's what I've done) on the random crap like curls or tricep extensions. My current routine: bench, squat, deadlift (alternating heavy & light) and chins every session
Click to expand...

no shoulders?
 
Bench press works the shoulders plenty, esp since I'm doing volume bench (Smolov Jr) and RAM (Titan) BP at the same time.
 
I've just started doing pull ups after a year off. I can pull myself up a few times now. Back then I needed an assistance machine. I am very happy with the resuts!

Which would reign supreme, bb rows or db rows?
 
I can focus on my lats better with DB rows, but after a certain point, DBs just aren't big enough for back work (unless your gym has some giant ones). I'm already doing 3x8 with the biggest ones here at 60kg.
 
First time ever? 20kg for 3x8, about 2 years ago. I don't do it very often though, I prefer chin-ups.
 
sookie said:
I've just started doing pull ups after a year off. I can pull myself up a few times now. Back then I needed an assistance machine. I am very happy with the resuts!

Which would reign supreme, bb rows or db rows?
Click to expand...

Barbell rows and db rows are essentially different exercises.

If you want to place an emphasis on upper back musculature then using dumbbells are the safer option.

The barbell row is a wonderful exercise.
 
I do ptc beginner program but with pullups instead of curls (even though curls get the girls apparently :p). Up to +20kgx8x3 (@78kg BW) at the moment. Don't do power cleans that often but plenty of hang cleans for when I am getting the weight up for SOHP.
 
Dancelot said:
I can focus on my lats better with DB rows, but after a certain point, DBs just aren't big enough for back work (unless your gym has some giant ones). I'm already doing 3x8 with the biggest ones here at 60kg.
Click to expand...

wait, do you mean 120kg total? that's solid.
 
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