back workout

[joel]

i work my back hard but i never seem to get a good 'pump' and never feel it the next day like every other muscle... is this normal or do i need to work it even harder?

what i do at the moment is:

4s 10r wide grip chin ups with 15kg weight

4s 8r heavy seated rows

4s 8r wide grip lat pull downs

4s 8r close grip pull downs

3s 10r reverse pec deck

3s 8r up-right rows

i have been told by a few people i have good technique so im pretty sure its not that, is there another good workout i dont know about to really get it working and sore?

[lemon]

Are you getting stronger or bigger? That would be a sure way to tell if you're working hard enough.

Another indication would be, not necessarily being sore the next day but if you feel tired in those muscles?

[muscle99]

How long are you resting in between sets? If your're resting too long, the workout isn't intense enough. Is there any reason why your not doing deadlifts?

[thatwaslight]

If your getting the same amount of reps every set your doing it wrong. How long have you been doing this routine? Rest periods? Also sounds like you need to focus on learning to activate your lats when pulling, lighten up the weight and visualize that your arms are hooks pulling the weight.

[FoTwenny]

Get rid of the reverse pec-deck and upright rows, they're not back exercises. Replace with hammer grip chin ups.

[trainlikeafreak]

do you feel it in your lats when your training? drop the weight in half for a few weeks and exaggerate the squeeze in the lats at the top of the motion.

[Monarchking]

I don't see a barbell or dumbell movment.

Ive been hitting lots of cable stuff recently and don't find it as effective(pump and dom wise).

Although a 1arm lat pulldwn or cable pullover somewhere has been epic.

[mike27]

yeah some bent over BB rows 3x12

1arm DB bent row (bench supported ofcourse)

i dont think id do WG chin's and WG lat PD. keep 1. or so chins and CG lat pd

[PeterDolan]

Get rid of the reverse pec-deck and upright rows, they're not back exercises. Replace with hammer grip chin ups.

They are not lat or erector exercises, they are how ever back exercises

[joel]

yea my back is getting more broader and defined and getting a fuk load stronger but i thought it was just weird that i dont feel it the next day like i feel chest for 3-4days after, i do deadlifts on leg days. ill have to youtube hammer grip chin ups not sure what they are.

i have been doing the same routine for about 3 months now so maybe i should mix it around maybe? my back never gets fatigued my biceps die before my back, ill try the squeezing of the lats next time and see if i feel it more

[joel]

and i ment bent over rows not upright rows i do upright rows on shoulder day

[FoTwenny]

Get rid of the reverse pec-deck and upright rows, they're not back exercises. Replace with hammer grip chin ups.

They are not lat or erector exercises, they are how ever back exercises

Upright rows for back eh..

[PeterDolan]

Get rid of the reverse pec-deck and upright rows, they're not back exercises. Replace with hammer grip chin ups.

They are not lat or erector exercises, they are how ever back exercises

Upright rows for back eh..

If you know you're anatomy then you know that the trapezius is on the posterior aspect of your body so yeah they are for back. Not saying that I would include them in my back work out (never have and probably never will as I do the wide grip variant for shoulders) but it isn't wrong by definition, that's all I'm saying

[Defkid]

They are not lat or erector exercises, they are how ever back exercises

Upright rows for back eh..

If you know you're anatomy then you know that the trapezius is on the posterior aspect of your body so yeah they are for back. Not saying that I would include them in my back work out (never have and probably never will as I do the wide grip variant for shoulders) but it isn't wrong by definition, that's all I'm saying

You do wide grip chins for shouldars? true, how come that is?

what is the buzz with seperating lat workouts from back workouts?? I always thought they went hand in hand but some one told me the other day you can work them sepratley?? :?

[PeterDolan]

Upright rows for back eh..

If you know you're anatomy then you know that the trapezius is on the posterior aspect of your body so yeah they are for back. Not saying that I would include them in my back work out (never have and probably never will as I do the wide grip variant for shoulders) but it isn't wrong by definition, that's all I'm saying

You do wide grip chins for shouldars? true, how come that is?

what is the buzz with seperating lat workouts from back workouts?? I always thought they went hand in hand but some one told me the other day you can work them sepratley?? :?

I do do them for upper back which includes rear delts but I prefer wide grip rows for shoulders.

Sarcasm fail mate

[newbb]

back is one of the hardest muscles to train, you really have to put ur mind to the muscle, and it is easy to use ur biceps to assist your back in some excercises so try using a thumbless grip in excercises like lat pull downs, pull ups, cable rows etc, this will make it harder for u to use your biceps therefore your back will be doing more of ther work. and i would deffinately change your programme around your muscles get in a rut after doing the same thing for too long, i change my programme around every 4 - 5 weeks usually..

js my 2cents worth

[Russ]

upright rows is for shoulders