View Full Version : Back questions! Please :)
kateisdope
06-23-2011, 12:05 AM
What are some great back exercises to really get good definition? Or with definition comes body fat? I really want to achieve a more sculpted back. Thoughts?
thepowerwithin
06-23-2011, 04:08 AM
Bent-over row.
Seated high row.
Pull-ups.
T-bar row.
Rack pulls.
Seated cable rows.
Lat pull-downs.
Pull-overs.
Dumbbell rows.
Hammer strength row..............
discdoggie
06-23-2011, 04:19 AM
Bent-over row.
Seated high row.
Pull-ups.
T-bar row.
Rack pulls.
Seated cable rows.
Lat pull-downs.
Pull-overs.
Dumbbell rows.
Hammer strength row..............
All of these ( bolded my favorite :D) ^^^^^^^^
Or with definition comes body fat?
And did you mean low bodyfat?
You need to train hard, and if you have enough bodyfat that it smooths out the definition and detail of your muscularity, then you need to shed that.
Pretty simple.
thepowerwithin
06-23-2011, 05:10 AM
All of these ( bolded my favorite :D) ^^^^^^^^
And did you mean low bodyfat?
You need to train hard, and if you have enough bodyfat that it smooths out the definition and detail of your muscularity, then you need to shed that.
Pretty simple.
This girl is lean :). She will need to chow down to get a beautiful muscular back such as yours :D.
Along what was already posted:
Power cleans
Snatches
Overhead squats
Clean pulls
Snatch pulls
SGBNP (snatch grip behind the neck press)
sonti
06-23-2011, 06:56 AM
Pullups, pullups, pullups.
lovingit
06-23-2011, 07:05 AM
What everyone else said. Especially the part about you needing to eat to build muscle. If there is little muscle, there will be little definition.
(I like pull ups and rows)
tlam12
06-23-2011, 08:54 AM
Bent-over row.
Seated high row.
Pull-ups.
T-bar row.
Rack pulls.
Seated cable rows.
Lat pull-downs.
Pull-overs.
Dumbbell rows.
Hammer strength row..............
May I add my newfound love for face pulls?
lovingit
06-23-2011, 09:09 AM
May I add my newfound love for face pulls?
I do these also. :D
discdoggie
06-23-2011, 09:29 AM
This girl is lean :). She will need to chow down to get a beautiful muscular back such as yours :D.
Thanks. :)
kateisdope
06-23-2011, 11:29 PM
Wow thank you guys definitely helps! So obviously I need to burn more calories than I take I take in, yet you say I need to eat more. I assume I need to watch my calories and what I take in. More protein the better. I try to eat protein with every meal.
My problem is the night time snacking. what could be my alternative? (especially my sweet tooth). I really want to lower my body fat to get the definition. I'm at 19 and I think 15/16 would be fantastic!
elainedeluca
06-24-2011, 04:02 AM
Wow thank you guys definitely helps! So obviously I need to burn more calories than I take I take in, yet you say I need to eat more. I assume I need to watch my calories and what I take in. More protein the better. I try to eat protein with every meal.
My problem is the night time snacking. what could be my alternative? (especially my sweet tooth). I really want to lower my body fat to get the definition. I'm at 19 and I think 15/16 would be fantastic!
Back is my favorite muscle group to work out. And the choices for exercises seems endless. The other ladies gave some really good suggestions, but also remember, to get the definition you want you have to lift AS HEAVY AS YOU CAN.
My personal fave is narrow grip cable rows--really hits the mid traps.
Regarding your dilemma, I had the same problem too and have since overcome. It's really more mental than anything so you really need to call upon some will power. I will say that if you are hungry and need something sweet, replace your midnight snack with a chocolate protein shake--make it really thick in the blender with ice and maybe add a splenda or two if you like it sweet.
My last meal of the day is a cookies & cream shake and I am all set after that :)
Wow thank you guys definitely helps! So obviously I need to burn more calories than I take I take in, yet you say I need to eat more. I assume I need to watch my calories and what I take in. More protein the better. I try to eat protein with every meal.
My problem is the night time snacking. what could be my alternative? (especially my sweet tooth). I really want to lower my body fat to get the definition. I'm at 19 and I think 15/16 would be fantastic!
I have a sweet tooth too. One of my favorite snacks while on keto was 2 scoops XF 2.0 protein powder, 1 Tbls of peanut butter, heavy cream and Walden farms sugar free chocolate syrup. Mix with a blender till heavy cream thickens. It's delicious!
http://www.bodybuilding.com/store/xf/ultrapeptide2.html
Check out this thread, healthy protein filled snacks (for the most part) sludge.
http://forum.bodybuilding.com/showthread.php?t=130308703
heidismommy
06-24-2011, 04:54 AM
The ladies here have already given you some great exercises so I'm not going to repeat to avoid sounding redundant. However, I wanted to respond to the part about wanting more definition. If you focus on body fat now, you still won't have the look you're going for because you won't have the muscle underneath to support that look. You need to focus on eating enough calories in order to build that muscle rather than trying to eat at a deficit.
I have a sweet tooth and I indulge mine daily. There isn't anything wrong with including treats and splurges, as long as you're meeting your nutritional needs with whole, healthy foods. And especially if you're eating at a surplus (or even maintenance), it shouldn't be hard to fit those foods in. It won't interfere with your goals in any way.
lovingit
06-24-2011, 06:30 AM
Wow thank you guys definitely helps! So obviously I need to burn more calories than I take I take in, yet you say I need to eat more. I assume I need to watch my calories and what I take in. More protein the better. I try to eat protein with every meal.
No.
You are already lean. You need to eat ABOVE maintenance to build muscle, meaning consuming more than you burn. If you keep your calories reasonable, around 100-200 above maintenance, you can keep fat gains low. However long you do this is up to you, but to give you an idea, my last bulk was 4 months and my next bulk will be at least twice as long.
After your bulk, you can cut (eat at a deficit) to trim off any fat you've gained, thus seeing more definition.
You will not build any muscle eating at a deficit.