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    Registered User Oxxxx's Avatar
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    Question How’s my back progression?

    What’s up guys. I’ve had recent progression in my back that I found interesting. Any critique on my back is wanted solely if it is related, such as what muscles I need to train more. I am currently trying to bulk and I have been gaining weight recently.

    https://imgur.com/a/45WTIbb
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    Registered User Oxxxx's Avatar
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    https://youtu.be/iqwHzJ8i8hM

    Here is my basic back workout, I frequently change it but this is the base. I do deadlifts but have done them because of a lower back injury two weeks ago. Any critique on the workout is also appreciated.
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    Registered User Matt11222's Avatar
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    Originally Posted by Oxxxx View Post
    What’s up guys. I’ve had recent progression in my back that I found interesting. Any critique on my back is wanted solely if it is related, such as what muscles I need to train more. I am currently trying to bulk and I have been gaining weight recently.
    looking 500x better than the first pic well done brah

    I'd say target middle/lower traps more as well as your erectors, your central back in general would definitely benefit a lot more

    if deadlifts are an issue because of a lower back injury try rack pulls instead, they'll target almost exclusively the upper back

    that workout plan focuses heavily on the lats so try doing some rhomboid/trap targetting workouts

    here's my back day:

    - Deadlifts 5x3
    - Single arm DB row 3x8
    - T-Bar row 3x8
    - DB shrugs 3x12
    - Scapular retractions/bodyweight rows 3x8 weighted
    - Facepulls 3x12

    then I go on to do biceps

    deadlifts really are one of the best exercises not just for back but overall. they smash almost every back muscle especially your central/lower
    Last edited by Matt11222; 02-04-2020 at 04:29 AM.
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    Registered User Oxxxx's Avatar
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    Originally Posted by Matt11222 View Post
    looking 500x better than the first pic well done brah

    I'd say target middle/lower traps more as well as your erectors, your central back in general would definitely benefit a lot more

    if deadlifts are an issue because of a lower back injury try rack pulls instead, they'll target almost exclusively the upper back

    that workout plan focuses heavily on the lats so try doing some rhomboid/trap targetting workouts

    here's my back day:

    - Deadlifts 5x3
    - Single arm DB row 3x8
    - T-Bar row 3x8
    - DB shrugs 3x12
    - Scapular retractions/bodyweight rows 3x8 weighted
    - Facepulls 3x12

    then I go on to do biceps

    deadlifts really are one of the best exercises not just for back but overall. they smash almost every back muscle especially your central/lower

    Thanks brah! Yea that was a lat focused workout I agree, I tend to do db shrugs and deadlifts but haven’t because of my lower back so I will try rack pulls until I get better. I’ll try to focus more on the central back more during my workouts from now on. Thanks for the critique bro!
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    Registered User Kauzza's Avatar
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    looks bloody awesome man
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    Registered User marcuscouch's Avatar
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    looks great. best back exercise imo is to lay a barbell over a bench, and just go heavy for eight or so reps, for abt four sets. after that do some body weight wide wide grip pull ups, high reps high sets
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    Registered User Oxxxx's Avatar
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    Originally Posted by marcuscouch View Post
    looks great. best back exercise imo is to lay a barbell over a bench, and just go heavy for eight or so reps, for abt four sets. after that do some body weight wide wide grip pull ups, high reps high sets
    Lying extensions? And yea I love doing pull ups but I’ve grown more used to lay pull down easier way for me not to cheat. Thanks for the alternative lifts!
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