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Author Topic: What excersize should i do,to gain this kind of muscles on my back.  (Read 837 times)
GonnaAsk
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« on: February 01, 2012, 09:44:44 AM »

This is Scott Adkins,my favorite Actor/Stuntman/Fighter.

And i really like those spiked muscles behind his back at the top.

I couldnt find much info about that exact excersize for his back,so i came here.

Any suggestions?

Thanks.
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Martymaster
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« Reply #1 on: February 01, 2012, 09:47:31 AM »

He said in an interview that his main back exercise is pullups/chinups, and that he does them "chest to bar", if you know what I mean. Hope it helps;)
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GonnaAsk
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« Reply #2 on: February 01, 2012, 09:56:55 AM »

He said in an interview that his main back exercise is pullups/chinups, and that he does them "chest to bar", if you know what I mean. Hope it helps;)

"Chest To Bar" You mean he lifts his way up a bit more until the bar matches his chest?

Does he also bench press for chest?

Is there any other excersizes besides pullups/chinups,excersizes that u use on weight machines to get back muscles like Scott?

But maybe u can also show me his interview video about back muscle training.
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IHAVEPYTHONS
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« Reply #3 on: February 01, 2012, 10:59:14 AM »

you need to just get on a good program man

you should stop asking these questions about this guy and how to be like him, cause the chances of you having a body exactly like his is slim to none

i dont mean to come off rude but its the truth
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GonnaAsk
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« Reply #4 on: February 01, 2012, 11:10:12 AM »

you need to just get on a good program man

you should stop asking these questions about this guy and how to be like him, cause the chances of you having a body exactly like his is slim to none

i dont mean to come off rude but its the truth

Slim to none?

You should of seen what muscles i have gained past about 2-3 years ago,but as people say once u age u start losing muscle,i lost a bit because i did too much cardio excersises and i ate less,well also didnt workout that much.

Lost almost all my mass.

Been really ripped and a bit muscular whit mass,now i am trying to regain different shaped muscles.

Do you think i had any muscles before i build that mass 2-3 years ago? No i didnt,i just worked out for about half a year first,then i slowed down a bit,i saw my gains get up and up slowly.

If i wanted to i could gain muscles like he has.. for christ's sake i am NOT saying i want to gain the shape of his look or something.

Dont think ill come spazzing on the forums everyday for his muscle looks.

ALL i am asking IS about his upper back muscles that stick out,if its really hard to get some help here i will simply not post anymore.

ATLEAST the first person gave me an advice which i am writing it down on a note,making myself a small program to train for 2 months so i can regain a bit of the muscles,or get motivated to build a better and stronger body.

I have read his workouts,that body is a look of a resistance training program he does.

Maybe if i get older i might even train and have a chance to meet him someday and work whit him if possible and depends (But i really doubt it)

Anyway the question was about that spiked upper back muscles.

I wont post that much here anyway,but if there are suggestions for this back muscles feel free to suggest and help.

Thank you.
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Azyth
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« Reply #5 on: February 01, 2012, 11:24:57 AM »

you need to just get on a good program man

you should stop asking these questions about this guy and how to be like him, cause the chances of you having a body exactly like his is slim to none

i dont mean to come off rude but its the truth

you're right. Not because the guy can't do it, but simply because everyone of us have a different body structure. Different genetics. Genetics play a very very big role in this field.

But to build a big back, just stick to your wide grip pullups, the wider the grip the more the back you're working, the closer the grip the more the biceps you're adding in the movement.

Also, reverse flys build the back of the shoulder, so you'll need to do this too.
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cdizzle
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« Reply #6 on: February 01, 2012, 11:27:00 AM »

Pull ups, rows and deadlifts will set you on the way, maybe a few cheeky dumbell pullovers if you're feeling really keen!!!
I think when he says chest to bar he may be meaning you need to pull your shoulder blades back (wider grip helps) on the pull ups to the extent that your chest is snug to the bar

Hope this helps buddy
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GonnaAsk
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« Reply #7 on: February 01, 2012, 11:31:09 AM »

^THANK YOU both that posted above,gonna write down the excercises you mentioned there.

And yes every one has the genetics of the shape of his body,mine is really close looking to scotts if i stand by the side.

When i had more muscle and more mass about 2 years ago,i started doing kickboxing muay thai,i went there and trained for 5 months.

After that i could tell that my upper part of the body looked 80% like scotts. Why 80%? Because my biceps and the upper back muscles were smaller.

Just saying that its possible to also have really close looking genetics like other people.

And last question,how many reps for those upper back muscles? Approximentally,not exact.

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Azyth
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« Reply #8 on: February 01, 2012, 11:33:48 AM »

^THANK YOU both that posted above,gonna write down the excercises you mentioned there.

And yes every one has the genetics of the shape of his body,mine is really close looking to scotts if i stand by the side.

When i had more muscle and more mass about 2 years ago,i started doing kickboxing muay thai,i went there and trained for 5 months.

After that i could tell that my upper part of the body looked 80% like scotts. Why 80%? Because my biceps and the upper back muscles were smaller.

Just saying that its possible to also have really close looking genetics like other people.

And last question,how many reps for those upper back muscles? Approximentally,not exact.




Pullups do as many as you can until failure. If you get over 15, grab some weight between your legs.
Reverse Flys keep your rep range between 8-15. -> Reverse Fly For Shoulder
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stp
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« Reply #9 on: February 01, 2012, 11:37:53 AM »

that kind of back comes with some good genetics + hardwork IMO
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« Reply #10 on: February 01, 2012, 11:43:06 AM »

You're not going to get muscles like him, you'll one day be the same weight and size as him in muscle if you train hard enough but the shape of your muscles will never be like his
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« Reply #11 on: February 01, 2012, 12:05:01 PM »

You're not going to get muscles like him, you'll one day be the same weight and size as him in muscle if you train hard enough but the shape of your muscles will never be like his

Well ofcourse,because its simply his genetics.

You might look like 40% like him or 60% if you train hard enought,but NOT like him in definition.
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Uglok
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    « Reply #12 on: February 01, 2012, 12:15:18 PM »

    Those are your rear deltoids and according to my girlfriend mine are particularly pronounced after sets of shoulder width grip pullups!

    Same sets/reps as you would any other muscle...
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    GonnaAsk
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    « Reply #13 on: February 01, 2012, 12:26:27 PM »

    Those are your rear deltoids and according to my girlfriend mine are particularly pronounced after sets of shoulder width grip pullups!

    Same sets/reps as you would any other muscle...

    Thank you.

    But is it better doing

    First 2 reps of 8-13 pullups

    After that 2 reps of 8-13 Chinups,whit a little shoulder grape pull back

    OR should i do the chinup first 2 times and after that lastly the 2 reps of wide 8-13 pullups?

    Thanks.
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    Uglok
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    « Reply #14 on: February 01, 2012, 12:32:21 PM »

    I'm guessing you mean to ask SETS not REPS, and I would do the pullups then the chins, but it's ultimately up to you.
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