I have been training on and off for 3 years, but it was pretty crap last year to be honest. The last 3 months of last year I didn't train at all due to moving house and work commitments.
I am a skinny bugger, but New year I looked terrible. Skinny with a gut is not a good look
So, I have been cutting slowly since new year, and can finally train properly now I have my garage gym. Despite cutting, I have been slowly gaining strength so am pretty happy with how it's going so far. Today I took a few pictures to see how I compared to Jan.
Overall I'm pretty happy. Yup, I'm a lanky skinny git (6'4"), but still want to shed a bit more fat from my midsection before I start bulking. However, from looking at the piccys it seems my back needs a lot of work at the top. You can see my spine for god's sake!
What can I do to hit that area? The area between my shoulder blades looks totally devoid of muscle.
Before you ask, my back work consists of: (All 3x6-9)
Tue: Close grip weighted chinups, Bent over BB row
Fri: Deadlifts, Wide grip weighted pullups, Seated cable row (hammer grip to stomach). Shrugs.
Sometimes I drop the shrugs if I'm feeling whacked. Do you think that's the problem?
Thanks for any suggestions
|
Thread: Hitting middle upper back
-
05-18-2006, 01:22 PM #1
Hitting middle upper back
Last edited by listerofsmeg; 05-18-2006 at 01:27 PM. Reason: Add sensible title
-
05-18-2006, 01:32 PM #2
-
05-18-2006, 01:42 PM #3
^^^^ I agree. Concentrate on more power moves [I would suggest cleans or clean & press in addition to the ones kethnaab listed]. I've never done shrugs, yet my traps [upper middle back muscles] are pretty good sized. I was, however, a coed cheerleader for 6 years in college/grad school and spent two hours a day stunting with the girls, which basically amounted to placing our hands on their hips, doing a power clean [they would bend at the knees] and then letting go and throwing them so their feet landed in our hands [they would help us out by jumping]. From there, we'd press them overhead [I rarely worked shoulders during this time either because they got plenty of work at practice]. I think leaving out the shrugs will hurt you if you don't incorporate some more power moves.
And yeah, don't worry about cutting more, because once you start bulking, you will gain a little bit of fat [I don't think the tummy will disappear unless you eat extremely clean], which would end up covering whatever abs you ended up revealing in the first place. I'd bulk first, get to where you wanna be, and then worry about cutting again.You're = you are.
Your = your.
I have no respect for those with no respect for logic.
- Arnold, "Twins"
When life gives you a T-Rex, go Ninja-kick it in the head.
- Rayne Summers
-
05-18-2006, 01:46 PM #4
-
-
05-18-2006, 01:53 PM #5
Any exercise where you pull your shoulder blades together will work your mid traps. I wouls suggest close hammer grip cable rows. Make sure to initiate the motion with your traps and not any other muscle. Also deadlifts will help thicken the area along your spine.
ISSA Certified Fitness Trainer... and now college grad!
The iron bug didn't bite me, it crawled inside my head and layed eggs.
-
05-18-2006, 03:56 PM #6
-
05-18-2006, 04:22 PM #7
High pulls, shrugs, heavy deadlifts/rack pulls. High rep work, except for the deadlifts, which is in the 2-5 rep area.
“Methods are many,
Principles are few,
Methods often change,
Principles never do.”
http://www.higher-faster-sports.com/bodybuilding.html
I heard this place, I r o n M ass was a pretty good place , they got (no G&N) pervs.
-
05-18-2006, 04:43 PM #8
-
-
05-18-2006, 04:48 PM #9
-
05-18-2006, 04:56 PM #10Originally Posted by listerofsmeg
I see lots of recommendations for traps 1 and 2, but not many for 3 and 4 which is what he is asking I believe.
I find BEHIND NECK pulldowns and chins hit this area HARD. The act of pulling the shoulder blades together seems to really hit here.
On your bent rows, do some pulling the bar HIGH ON THE CHEST. Don't use heavy weights on these; try for full range of motion bringing the elbows back as far as possible.
As stated; deads and rack pulls will work this area, but the higher you start your pull the less it works the lower area of the traps.
Something strange that hits lower traps is a single db front raise, but only done from above the head to about chest level. Grip the DB with a palms together grip (hold DB vertical)CSCS, ACSM cPT.
-
05-18-2006, 07:36 PM #11Originally Posted by Bammy
You can also isolate your middle back by just pulling your shoulder blades together on seated rows. if you're strict you should be able to move the cable almost a foot without bending your arms or lower back. I had shoulder problems because my other back exercise form didn't include pulling my shoulder blades together. So in an effort to catch I do the isolated shoulder blade exercise and also am careful with my form on the other one's. It's made a difference
-
05-18-2006, 10:58 PM #12
Wide Grip BB Rows, and do them first thing in your workout for its full effectiveness.
How far is your grip on BB rows? Try placing your grip further apart and do them. They really feel different than a normal BB row. Be sure to pull your shoulder blades together in any kind of row!!!
Take note that if you experience any discomfort in your shoulder, just drop the exercise from your routine. If you feel fine doing it then good.
-
-
05-19-2006, 01:30 AM #13Originally Posted by kethnaab
Originally Posted by Mightmouse37
Originally Posted by dasixthsun
Originally Posted by Bammy
Originally Posted by AHTTG
Originally Posted by Squats
Originally Posted by defiant1
As for the bent rows, I row to the sternem, and am bent over pretty far. Close to horizontal. I will try rowing the to the high chest. Would standing up slightly more help do you think? When you mention elbows, do mean keep them back, rather than out? Surely this would hit my biceps / forearms more? :?
Originally Posted by Pullup17
Thanks for all the comments. Looks like the consensus is to stop cutting and start eating
-
05-19-2006, 04:03 AM #14
-
05-19-2006, 04:55 AM #15
Be careful with the Behind the neck Pull-downs as they can lead to rotator cuff problems. This is an unnatural movement. Some can do them without problems, some can't--just be aware.
For hitting the spot between your shoulder blades (Rhomboids, mid and lower traps) I recommend adding Lat Pull Shrugs and Kelso Shrugs to your workouts.
LAT PULL SHRUGS: Draw/contract your shoulder blades down and together. Try to pinch them together. I superset these with my pull-ups or Lat Pull-downs.
KELSO SHRUGS: Lay face down on an incline bench or get into rowing position and while holding a bar or some dumbbells and draw shoulder blades back and together. Again, try to pinch your shoulders blades. I superset these with my rows.
With both of these exercises try various grips and widths. Experiment and see what works best for you.
I recommend picking up a copy of Kelso's Shrug Book. http://www.amazon.com/gp/product/158...lance&n=283155You can play the game or live the adventure.
Goals--To be able to do the following exercises:
Front Lever Pull-ups
Planche Push-ups
Muscle Ups
Human Flag
-
05-19-2006, 07:01 AM #16
-
-
05-19-2006, 07:38 AM #17Originally Posted by listerofsmeg
Keep it simple. Rows. Chins. Deadlifts. Do all 3 on the right diet and you'll start filling in your back. This isn't hardass tough guy talk, but you've got to be aggressive with it. Hit it hard and make back training your #1 priority.
-
05-19-2006, 07:44 AM #18
-
05-19-2006, 07:45 AM #19
-
05-19-2006, 07:57 AM #20Originally Posted by niceasey
-
-
05-19-2006, 08:02 AM #21Originally Posted by niceasey
A lot of powerlifters have it from years of beating it with heavy deads and rows and it looks impressive. It also makes a difference on the scales. The muscle is packed in really densely, there's thickness around the shoulder blades where the deeper back muscles are pushing through and the erectors run up the back like thick cables. You can spot the difference straight away.
-
05-19-2006, 08:03 AM #22Originally Posted by WillB485ISSA Certified Fitness Trainer... and now college grad!
The iron bug didn't bite me, it crawled inside my head and layed eggs.
-
05-19-2006, 10:49 AM #23
-
05-20-2006, 12:24 AM #24Originally Posted by WillB485
With this movement your delts should be acting as stabilizers. The primary movers will be, should be, your traps and rhomboids. Even on an incline the idea is to bring your shoulder blades together--not the adduction of your arms. An incline will have more of the work being done by your upper traps.You can play the game or live the adventure.
Goals--To be able to do the following exercises:
Front Lever Pull-ups
Planche Push-ups
Muscle Ups
Human Flag
Bookmarks