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Back really lagging. Any advice?

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koston
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« on: February 06, 2012, 05:25:11 PM »
I've been working out and slowly been making progress but it seems my chest has been the only area I'm getting significant gains.

For example, I can incline db bench press (8 x 3, 2s up 2s down, 1:30 rest) my own weight but I can't DB row that weight. I can do about 75% of the weight I use for chest and it doesn't seem to be getting any stronger from week to week. Only improvements I've seen is in the amount of pull ups I can do.

Any tips on building up my back?


Here's my back workout:

- Pull ups 10 x 3
- DB rows 8-10 x 3
- Incline rows on a bench 8-10 x 3
- Delt rows for shoulders 8-10 x 3 (should I keep this on back day or move to when I do shoulders?)
- Bicep curls 8-10 x 3
- Hammer curls 8-10 x 3

I used to do chin ups after pull ups but really struggled getting in 3 sets after doing the pull ups. Would it be better to cut back on curls and rows and focus on chin ups?
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EdgarGP50
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« Reply #1 on: February 06, 2012, 06:16:07 PM »
good back/rear delt routine id say:

Start off with a vertical pull (pullup or any kind of variation)
A horizotal pull (Any row, bb or db)
Rear delt work to compliment (rear delt rows I recommend)
An accessory exercise (pulldown, pullover, low rows, etc)

Option 1: verical and horizontal pulls make it 4sets 6-8reps, rear delt 3 sets of 8-10reps, last one 2sets 8-10 reps

Option 2: Vert and Hor pulls 3sets same rep range, delts same (3sets 8-10reps) AND last one 3sets 8-10reps

This is for size

for strenght Id recommend wolfs weightlifting option 1or 2
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koston
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« Reply #2 on: February 08, 2012, 04:15:33 AM »
Thanks for the advice Edgar. I'll try out option 1 for a few back workouts and see how it goes.
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100tonlifter
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« Reply #3 on: February 08, 2012, 07:40:42 AM »
Edgar had some really good advice.  That is a really nice routine that he posted.  On top of what he suggested I would like to say that the back muscle (or muscles) are a very BIG part of your body.  They're kind of like your legs in comparison of the fact that they both eat up weight.  The two muscles in my body that are probably the biggest are my back and legs.  Sometimes you'll find that your body will adapt best to size if you work back really heavy.  Or change from a Heavy back day to a Light back day or split up deadlifts through out your routine (partials on back/pull day and Deadlifts on push day).  Maybe keep the rep ranges a little bit lower as well.  Stay safe!
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britishguy2
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« Reply #4 on: February 08, 2012, 08:13:54 AM »
deadlifts build the center of your back really well, this can help with your rows and give you more core strength as well.
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