It's Back Day Misc (20 sets/vids) (Misc Lifting Crew) (Wednesday Lifting Discussion)

[DrewDarden]

Bike 60 min
WG Pulldown 1x15 warmup, 3x15
CG Pulldown 3x15
Cable Row 3x12
Cable Pullover 5x20-30
KB Shrug 3x25
Neck Harness 3x25

Bodyweight 233.4
Daily Kcal 2050

[steeler505]

tf bro i just posted a workout thread 30s ago

in any case, looks nice. did a very similar workout on my back day 3 days ago. Upped my DB shrugs to 7 sets though as I really felt 3-4 wasnt wearing them out enough.

[DrewDarden]

tf bro i just posted a workout thread 30s ago

in any case, looks nice. did a very similar workout on my back day 3 days ago. Upped my DB shrugs to 7 sets though as I really felt 3-4 wasnt wearing them out enough.

If you have a neck harness, try supersetting your high rep shrugs with high rep neck work. Trap pump of the Gods srs.

[steeler505]

If you have a neck harness, try supersetting your high rep shrugs with high rep neck work. Trap pump of the Gods srs.

will def try srs.

any recommendations of better trap (inner back) activation? My back is wide af but lacking thackness




the lower half i mean

[DrewDarden]

will def try srs.

any recommendations of better trap (inner back) activation? My back is wide af but lacking thackness

I built my traps and back thickness using deadlifts, chest supported rows, and close grip T-Bar rows. I'm recently coming off a nasty bout of biceps tendinitis, so I'm still easing back into back and biceps work to make sure it's actually healed up (I think it is thankfully).

Anyway prone/chest-supported rows, T-Bar rows, and deadlifts (if you can recover from them).

[steeler505]

I built my traps and back thickness using deadlifts, chest supported rows, and close grip T-Bar rows. I'm recently coming off a nasty bout of biceps tendinitis, so I'm still easing back into back and biceps work to make sure it's actually healed up (I think it is thankfully).

Anyway prone/chest-supported rows, T-Bar rows, and deadlifts (if you can recover from them).

will move some things around and implement. ty brah

[DrewDarden]

will move some things around and implement. ty brah

Lifting reps on recharge.

[DrewDarden]

I did shoulder width/wide grip lat pulldowns and didn't feel the burn in the lats compared to cable pullovers. Do you think close grip will work better for lats? Also I can't tell if working my back correctly

I think there's more than one way to skin a cat. Some bodybuilders swear that you need a wide grip on pullups/pulldowns to get wide lats. IIRC there was a EMG study a few years back that disproved this idea, showing a closer grip pulldowns activated the lats more.

I have pretty short limbs, so I get a great stretch in the lower/outer lats using a neutral (medium-to-wide) grip for pulldowns like you see in the first video I posted. And I also get a hell of a stretch all over my back using the cable pullovers.

But we all have little individual differences in limb lengths, etc. So work on feeling the target muscle and use the exercises that work for you.

[Voidgaze]

Nice. I don't have access to cables but heavy DB rows and shrugs have been a good alternative to back work. With the flat bench at home I can do some face down rows with the barbell.


Good vids, didn't click them all but I know what quality to expect. I have a 2lb pack of bottom round frozen and ready, just waiting on the next shopping trip (nearest decent market is at least 20 miles away) to restock on chicken and greens. HEB loves to sell Kale and Spring mix that goes out in less than a week :/


EDIT: Clean reps. Dassit.

[DrewDarden]

Nice. I don't have access to cables but heavy DB rows and shrugs have been a good alternative to back work. With the flat bench at home I can do some face down rows with the barbell.

And you can always do pullovers using a dumbbell too if that's a movement you're trying to get in.

[Peacening]

will def try srs.

any recommendations of better trap (inner back) activation? My back is wide af but lacking thackness




the lower half i mean

The trick is to let your shoulders come way forward at the bottom of every rep for any kind of rows and begin the pull by pulling the shoulder blades back.

[Voidgaze]

And you can always do pullovers using a dumbbell too if that's a movement you're trying to get in.

I didn't think of that one, I will see how it feels when I try it on the next sesh.