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Back routines?!?

BrittneyBroussard
BrittneyBroussard Posts: 88 Member
edited November 2024 in Goal: Gaining Weight and Body Building
My legs,arms, shoulders,butt and tummy have all taken to toning and im so excited to see some muscle but i can not what so ever get any kind of definition in my back!!! And its so frustrating! Anybody have an awesome back shredding routine they want to share?!?!

Replies

  • timsla
    timsla Posts: 174 Member
    Just as 20 pull ups a day. Whether it's back day or not. Change the grip up do me as many at a time just keep adding them in.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Rows, pullups, face pulls to build up the rear delts
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    timsla wrote: »
    Just as 20 pull ups a day. Whether it's back day or not. Change the grip up do me as many at a time just keep adding them in.

    Most females aren't able to do unassisted pullups as a beginner. You have to progress up to doing them. Band assisted and negatives are good. I also like lat pulldowns and a variety of rows (bent over, seated, one arm etc).
  • BrittneyBroussard
    BrittneyBroussard Posts: 88 Member
    Guess i need to get back on hubbys butt about building my pullup bar lol
  • BrittneyBroussard
    BrittneyBroussard Posts: 88 Member
    Yeah i usually do banded kipping(spelling?lol) pull ups but its been forever bc i wkput at home now and dont have the access to a bar but hopefully this weekend i will :)
  • timsla
    timsla Posts: 174 Member
    Just make him
    Hold the pull up bar. Double workout.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Do rows in the meantime
  • BrittneyBroussard
    BrittneyBroussard Posts: 88 Member
    Definitely going to add that! Thank you!! :)
  • Rusty740
    Rusty740 Posts: 749 Member
    BrittneyBroussard wrote: »
    Guess i need to get back on hubbys butt about building my pullup bar lol

    $30 for a pull up bar you can put in any doorway.
  • BoxerBrawler
    BoxerBrawler Posts: 2,032 Member
    My comp coach gave me a really great shoulder/back superset routine if you'd like it I'll share...
  • jseams1234
    jseams1234 Posts: 1,219 Member
    Pullups
    Seated Rows
    Lat Pulldowns
    DB Rows
    BB Rows or Pendlay Rows

    I do them in this order
  • usmcmp
    usmcmp Posts: 21,219 Member
    Do you currently follow a program? I find that following a program often has great results due to the set up and the balance between groups.
  • aylajane
    aylajane Posts: 979 Member
    Seconding the pullups. And as for women doing, it is just a matter of repitetion and progression... Put the pullup bar in a hallway you pass often. Every time you go through it, try to do anything you can. I started out with an assistance band, but only needed it for a few weeks. Every now and then try one without it and one day it will just happen. Once you can do them, keep doing a few of them several times a day. You will get good fast. If it gets easy, wear a weighted vest to do them.
  • timsla
    timsla Posts: 174 Member
    aylajane wrote: »
    Seconding the pullups. And as for women doing, it is just a matter of repitetion and progression... Put the pullup bar in a hallway you pass often. Every time you go through it, try to do anything you can. I started out with an assistance band, but only needed it for a few weeks. Every now and then try one without it and one day it will just happen. Once you can do them, keep doing a few of them several times a day. You will get good fast. If it gets easy, wear a weighted vest to do them.

    We all start somewhere.
  • fjmartini
    fjmartini Posts: 1,149 Member
    It depends if you want width or depth (thickness). I like to do deadlifts followed by bent over rows the finish with dumbbell pullovers.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Definition comes from reducing bodyfat which requires a calorie deficit.

    Muscle mass comes from progressive training and a calorie surplus.
This discussion has been closed.

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