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  1. #1
    Registered User skinnyaf's Avatar
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    back not getting sore after workout

    heres what i did for my back.

    4 sets wide grip pull ups
    4 sets seated bent over rear delt raises
    2 lateral raises

    so i did not feel sore at all after the workout so i waited until tomorrow morning. still not sore. any tips?
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  2. #2
    Registered User adang92's Avatar
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    1) Not stimulating the back enough
    2) add in rows...t-bar rows especially..
    3)deadlifts/rack pulls
    2) why are you doing lateral raises on a back day
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  3. #3
    Registered User Rgreenman's Avatar
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    back workout with no deadlifts.....cmon bro
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  4. #4
    Registered User XxmetallicaxX's Avatar
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    Originally Posted by adang92 View Post
    1) Not stimulating the back enough
    2) add in rows...t-bar rows especially..
    3)deadlifts/rack pulls
    2) why are you doing lateral raises on a back day
    Agreed you need deadlifts, im usually sore for at least a day after my back day when i do them....and most important for back in rows....why, because like most people who workout, thye tend to hit the chest alot and do alot of presses...well it is recommended to do as many reps in the oppsite fashion which would be some kind of row, example you do 3 sets of 10 reps for chest press....do the same for rows on your back day.....
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  5. #5
    Banned Luwbz's Avatar
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    1) By performing an additional set (50% to 100% more sets) only 0 to 5% more progress will be observed. Each additional set yields even less progress to a point of diminishing return. The time saved with an abbreviated weight training program can often be used more wisely elsewhere in a program. More aerobics should be performed if fat loss, toning, or cardiovascular conditioning is a goal. Duration is a more important component with aerobics exercise. Alternatively, more sports-specific training can be performed if improvement of athletic ability is a goal. In addition, more rest can be take between sets if strength is a goal. Finally, more time can be spent recuperating after workouts, decreasing the stagnant or injurious effects of overtraining.
    -http://www.exrx.net/WeightTraining/LowVolumeTraining.html
    ( i have read this sort of thing on many other websites so i trust it)
    2) you should be doing 4 sets, 3 days a week on back (overall twelve sets)
    decent routine in which i had non visible lats through shirt to visible lats from front view(and shirt)
    1 set deadlift (1 rep from failure)
    1set rows (1 rep from failure
    1 set ISO lateral Pulldowns ( or just do Tbar rows if you dont have that specific excerszie at your gym)
    1set Chinups
    do this 3 days a week apart from chinups, stop 1 rep from failure.
    or just do a beginners routine and make sure you are eating right
    3)Were the Phuck are the deadlifts, you look like an underdeveolped bench and curl brah if you dont have decent sized Spinal erectors.
    3) Why are you doing Lat raises ( shoulder excersize for back)
    4) frequency >volume for most bodybuilders.
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  6. #6
    Registered User XxmetallicaxX's Avatar
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    I alway hit back hard too bro, so i do them just before an off day to allow my self to recover from soreness....
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  7. #7
    Registered User bbuehler3's Avatar
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    Originally Posted by skinnyaf View Post
    heres what i did for my back.

    4 sets wide grip pull ups
    4 sets seated bent over rear delt raises
    2 lateral raises

    so i did not feel sore at all after the workout so i waited until tomorrow morning. still not sore. any tips?
    Do this if your okay with it instead. you'll feel it. I don't do the below as I have my own routine, and don't advocate isolating the body in this manner. It will however work, if this is what you intend to do.

    dead lift w/ 4 warmup sets and 1x5 set of working ex. 165x5, 185x5, 205x3, 225x1-2, 245x5. Warmups are warmups. So think of working from 45% up to wherever your working at (at around 75/80-95%).
    pullups 3-4 sets whatever reps, weights, etc you want- do not go until failure. Failure will **** everything up. I go with 3x8.
    dumbell row; 3-4 sets. I personally use 3x8
    any additional isolation/tiny work; lar raises, face pulls, reverse db fly. Pick 1.
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  8. #8
    Registered User defcon3's Avatar
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    Because, for the most part, you're confusing your back with your shoulders? seriously though, why are you not doing any of the core back exercises, besides pull ups? Rear delts could be an upper back workout but you'll also need more pulling exercises e.g. deads, rows, t-bar.
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  9. #9
    Registered User speedjason's Avatar
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    since when these are back workouts? more like shoulder and lat workout.
    deadlift or body extension for lower back and core.
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  10. #10
    Registered User grobblepot's Avatar
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    first thing i thought of when i read your workout was "where is the back workout?"

    i just see the deadlift as the main course of a back workout. the only exercise you're doing that works an actual back muscle is the wide grip pull ups. the other two are shoulders. sure, you can consider the read deltoid as a "back" shoulder muscle but its more of a shoulder workout. add bent over barbell rows and deadlifts to your back workout
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  11. #11
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    Not even considered a back workout, 4 sets of pullups wouldn't make anyone sore.

    Stimulate the back more even if you don't incorporate deadlifts atleast incorporate rows (DB Row, T-Bar Row, Barbell Rows) Whatever it may be one of these heavy and done properly each time should warrant a level of soreness.

    Usually I do deadlifts one day during the week with some supplementary excerise (lat pulldowns or rows and some delt work) then the other day is heavy rows (i usually hit back twice a week like this)
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  12. #12
    No Pain No Gain GymMeathead's Avatar
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    Include free weight into your back workouts. Deadlifts, barbell bent over rows, one-arm dumbbell rows, T-bar rows.

    Pull-ups are also good to throw in.

    I would keep lateral raises and rear delts on your shoulder day.
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  13. #13
    Registered User justgiver82's Avatar
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    I am FAR from an expert but I literally had and have the same problem as you. What I did which was an improvment, meaning my lats were soar was. I used less weight, considerably, and I focused on my form. Fire your lats and abs before you begin the lift/pull, drop or whatever. It worked for me
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  14. #14
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    Originally Posted by Rgreenman View Post
    back workout with no deadlifts.....cmon bro
    There are many top bodybuilders who dont deadlift.

    Rows & pulldowns are better for bodybuilding purposes
    Follows Chestbrah's training routine crew
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  15. #15
    Registered User backspace412's Avatar
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    since everyone here already saturated this thread with good advice....


    ill give some bad... your not doing enough twisting and jerking movements in your back lifts
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  16. #16
    Never Back Down ThatOneLurker's Avatar
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    Originally Posted by skinnyaf View Post
    heres what i did for my back.

    4 sets wide grip pull ups
    4 sets seated bent over rear delt raises
    2 lateral raises

    so i did not feel sore at all after the workout so i waited until tomorrow morning. still not sore. any tips?

    lateral raises are for your side delts not your back


    and it's really not enough volume


    do
    pull ups
    chin ups
    seated rows (or whichever row you prefer but focus on bringing your shoulder blades together and squeezing to move the weight and incorporating
    as little arm movement as possible to put most of the emphasis on your back.. gives me a great back pump)
    maybe lat pulldowns if you'd like
    and rear delt flyes

    you could also do dumb bell rows or kroc rows
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  17. #17
    Registered User sohei's Avatar
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    Volume is WAY low for a back routine. Not sure what the rep count was, but only one back specific exercise is probably not going to get you sore. The back is collectively a huge muscle, and has to be attacked with multiple exercises to be worked completely.

    Suggestion - back every four or five days, include deadlifts on every other workout, and use a variety of exercises.

    Maybe; Deadlift, Pulldown to front, Cable row and rear flye for wkout 1 then Barbell Row, Pulldown to rear or Chins, One arm Row and Roman Chair for wkout 2.

    Concentrate on form and full range of movement, getting a good squeeze while maintaining a slight arch in the back and pull from the elbows instead of your grip.
    Better than the day before.
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