Back, Hams and Glutes.....

[deeepsouth_nz]

Ok, time to pick everyones brains again on here for some exercises....so far so good, I have managed to find something out of all the replies Ive had previously for bringing up lagging bodyparts.....heres to keeping that success rate up at 100%..... :wink:

This time Im after something to add thickness to my upper / mid back relatively quickly - at present Im just thinking really heavy seated rows (various grips) and Tbars?!

Also size on my hams and glutes - have been advised deep squats, butt blaster and stairs BUT am just wondering if there are any old school or more unusual ideas out there from you guys?

Thanks

ds

[SamWelly]

Close grip bent over rows, Bent over wide grip rows, Dumbell rows - heavy.

[2guns]

Also size on my hams and glutes - have been advised deep squats, butt blaster and stairs BUT am just wondering if there are any old school or more unusual ideas out there from you guys?

lunges...

and just listen to sam about back, i heard he trains it 4 times a week :pfft:

[SamWelly]

Nah bro, 2-3 times haha

[2guns]

lol. why?

how do u schedule that?

[SamWelly]

Just like the look of a mean back. Adds some serious width and thickness to your frame. Hit upperback after chest, then the day after lower back with deadlifts, and occasionaly chuck in a rear few flys later in the week. Growing well so its working ok. Like to go max effort on deads, and split the isolative stuff to another day.

[disasterpiece]

Just like the look of a mean back. Adds some serious width and thickness to your frame. Hit upperback after chest, then the day after lower back with deadlifts, and occasionaly chuck in a rear few flys later in the week. Growing well so its working ok. Like to go max effort on deads, and split the isolative stuff to another day.

2guns listen to the man ok

samwelly why dont u just do rear delts and traps on shoulder day and a day dedicated to back

[2guns]

im doing legs back and chest twice week now. delts and arms on the 7th day.

working well

[SamWelly]

samwelly why dont u just do rear delts and traps on shoulder day and a day dedicated to back

I have two back days... Whats your point?

[SamWelly]

im doing legs back and chest twice week now. delts and arms on the 7th day.

working well

I take it your doing push and pull days?

I've thought about doing Legs Back Chest Back Legs Chest Arms.

[disasterpiece]

samwelly why dont u just do rear delts and traps on shoulder day and a day dedicated to back

I have two back days... Whats your point?

2 not 4?

im just curious to know why u dont do a convential routine like that thats alll

[2guns]

I've thought about doing Legs Back Chest Back Legs Chest Arms.

thats exactly wat im doing. except on the last day ill do delts and arms together not just arms

[mr natural]

well sam welly from what i hear you should be training legs 3-4 times per week , not anything else :pfft:

[IronGame]

Ok, time to pick everyones brains again on here for some exercises....so far so good, I have managed to find something out of all the replies Ive had previously for bringing up lagging bodyparts.....heres to keeping that success rate up at 100%..... :wink:

This time Im after something to add thickness to my upper / mid back relatively quickly - at present Im just thinking really heavy seated rows (various grips) and Tbars?!

Also size on my hams and glutes - have been advised deep squats, butt blaster and stairs BUT am just wondering if there are any old school or more unusual ideas out there from you guys?

Thanks

ds

Row's (which ever feel better for you) for upper/mid back, upright rows and rear delt raises to bring a complete upper portion also try pulldowns(close grip, wide, hammer) with your torso lent back to 45*.

For glutes and hams, goodmornings, stiffleg deads, hamstring drops (kneel on the floor, someone holds your ankles and you lower your body to the ground and then push back up, keeping strait from head to knees throughout). Single leg hyper/back extensions, and I always got alot out of walking treadmill lunges/split squats (set the treadmill on about 2.5-3.0km/hr and 10/15 degree's incline and do your lunges on that realy exentuating the squeeze all the time) I would work up to 10min! constant after a massive leg workout and there is nothing more intence.

[poos_n_wees]

...I always got alot out of walking treadmill lunges/split squats (set the treadmill on about 2.5-3.0km/hr and 10/15 degree's incline and do your lunges on that realy exentuating the squeeze all the time) I would work up to 10min! constant after a massive leg workout and there is nothing more intence.

I can second this :shock: Irongame recommended it in another thread and it's seriously like your ass and thighs are burning :twisted:

I asked a similar question a while ago, so you might find this thread useful:

viewtopic.php?f=3&t=1944&p=30743&hilit=glutes#p30743

[SamWelly]

well sam welly from what i hear you should be training legs 3-4 times per week , not anything else :pfft:

I've put 100kg on my squat in 6 weeks so I think its going well so far. Well see how I go on Sat.

[frogie2001]

for the upper back, DB rows, seem to work well for me, that nice and concentrated. BB rows hit the spot too. honestly i can't think of anything innovative or cooler than the tried and proven. for the back side and hammies,

stiff leg dead lifts, squats and leg press.

[mr natural]

well sam welly from what i hear you should be training legs 3-4 times per week , not anything else :pfft:

I've put 100kg on my squat in 6 weeks so I think its going well so far. Well see how I go on Sat.

thats awesome as long as you still have the same form. have the legs improved in size?

[SamWelly]

Yeah bro got stretch marks on upper theigh and jeans are getting tight. Gunna look like a fucking emo if I dont get some bigger ones haha. Hope to get a 240-250 this weekend with knee straps. Do you use flat shoes for yours?

[AlBundy]

Damn lunges on a treadmills a good idea, I brought a 19kg vest a week back and wear it while im working/walking around, so far I think its hit my traps more than my legs but I feel lighter on my feet, i'm just waiting till the next work site where I have to carry shit up stairs might have sore legs then. Wear a sweater over it though don't want to have to explain it to people.