View Full Version : My first ever back shot!
06-08-2008, 02:15 PM
Well here it is! I'm not tensing massively, not really sure how much you should for back shots? Anyway - what do you guys think? Need to work harder perhaps or is it a case of just dropping my BF%?
Back wise I do:
Widegrip pull down
1 Hand twisted rows
Having just written that I reckon I could and probably should do some more work - any suggestions welcome.
Thanks fellow BBers, this forum has been an absolute 'find'!
06-08-2008, 02:22 PM
I think it's a great start / base....
Just a few questions what is your rep scheme for those excerises how often you perform them...
Have you ever tried deadlifts which IMO is the best back excerise there is also I like bent over rows and pullups if you can perform them ....
What are your current goals, do you want to create "mass" or definition...
06-08-2008, 02:32 PM
yes I deadlift, romanian deadlift and squat.
Rep wise I ususally do 3x10.
I also do bent over rows, I forgot to add that. Again 3x10. I must do them more often.
Seated row I do 3x10 together at 75lbs.
One handed twisted row I do 3x10 at 30lbs and also include 1x5 for each hand at 40-45lbs
Deadlifts I do 55lbs which is crap considering I squat 100lbs!!
Bent over rows I would do at the same weight as deadlift. I always forget to do them...
Pullups I can't do my own body weight other than 1 rep. I'm trying to get good so have started hanging for 60seconds at a time to get used to holding my weight (134lbs). I also do tricep dips but again my own body weight is quite hard so I sometimes do them assisted.
I'm a cardio bunny tyring to get my 5km time down as well as start longer distances. I usually run 7km for a training session or do a 4-5km + HIIT. I also swim about 3 - 4 times/week and I can really feel it in my back after a hard session. My back has been my weakest area. I would love some more definition; I'm trying to get my abs on show but need to drop BF% a bit more. There's a pic on my bodyspace.
I use Kg being European so the poundage is a near translation to the nearest whole numbers. Its hilarious when I'm in gyms Stateside 'cos I don't have a clue what I'm lifting!
06-08-2008, 03:12 PM
I find pullups & chins to be very effective at building my back - if you have access to an assisted pull up machine, that can help you get to beingable to do it unassisted. Also, doing negatives, where you lower yourself slowly helps alot too.
I also like to do close grip pulldowns.
06-08-2008, 11:24 PM
I found one-arm dumbbell rows, cable rows and PULLUPS made the most difference so far.
When I started doing pullups, I could only do 1 as well... wide grip lat pulldowns really helped me build up more strength for that.
06-09-2008, 05:11 PM
Since I started doing pullups my back had really changed.
I also think wide grip lat pull downs, cable rows, bent over rows and high rows work wonders.