Back weight lifting advice

DopeItUp wrote: »

Deadlifts and any variation (conventional, sumo, romanian, stiff leg, trap bar)
Rows and any variation (DB, BB, seal, kroc, t-bar, landmine, cable, inverted)
Pull-ups and any variation (wide, chins, neutral grip, rings)
Hypers and reverse hypers

^This

If you want back development, then you need to stick with heavy, basic exercises and you need to train them frequently. I do a back movement every day that I lift plus I do pull ups on a different day. There are only 4 back movements that you need to do:

Deadlift
Barbell Row
Pull Up
Barbell Shrug

Seriously, that's it. Don't try to get creative because you will just short change yourself. If you ever don't know what to do, just do more of these movements and you will come out ahead.

Cherimoose wrote: »

dbmata wrote: »

Cherimoose wrote: »

It's a similar movement, so similar muscles are worked.

The pulldown has the advantage of not wasting as much energy on non-back muscles (abs, etc), plus it's easier to modify the resistance to keep you in the proper rep range for growth.

ok, so you don't know the purpose of it.

That's fine, don't just throw it out because you think it's a similar movement and similar muscles are worked.

Pulldowns are a great assistance exercise, and a great tool to potentially help a trainee get to a pull up, but it's not a replacement.

A pull up is an excellent, fundamental compound movement, and a pull down is not. Excepting of course the people who use all the body english they can muster to move a weight that their ego told them to put the machine to.

Pull-ups are definitely a great exercise. But for hypertrophy (the OP's goal), pull-downs are a better choice, for the reasons i mentioned.

mmmmmmmm

Cherimoose wrote: »

dbmata wrote: »

Cherimoose wrote: »

If you're doing lat pulldowns, pull-ups are redundant.

Explain in small, clear and precise terms why you claim this.

It's a similar movement, so similar muscles are worked.

The pulldown has the advantage of not wasting as much energy on non-back muscles (abs, etc), plus it's easier to modify the resistance to keep you in the proper rep range for growth.

She said she wanted to get more "swole" which to me implies size, so pull-ups are really unnecessary. Lat Pulldowns or Straight-Arm Lat Pulldowns activate the lats just fine.

Deadlifts, lat pull down - wide and close grip, seated rows, dumbbell rows, upright row, bent over row, t-bar row, back extention. I do at least 5 of these, 3-4 sets of 8-12 reps.

zaxx1953 wrote: »

Lol, first don't squat below parallel and now Lat PD's > Pull ups for building your body....


This board cracks me up.

That's not at all what it's saying. If hypertrophy, just muscle size is your goal then lat PD's are perfectly good. Pull-ups are especially difficult for women, so if a woman's goal is to improve hypertrophy of the lats then there's no reason to just start with Lat PD's. Are pull-ups with a thick resistance band all that different? Obviously the pull-up is a better exercise for strength and performance, but in this case it's better to start with something the lat PD than to struggle with pull-ups.

jemhh wrote: »

Sam_I_Am77 wrote: »

Nobody mentioned resistance band pull-aparts. Do 100 of those a couple days a week you'll definitely work on your upper back size and improve rotator cuff health.

Thanks for posting this. I've been looking for something to add to my ohp day and after looking at videos this seems like a good option.

The cool thing about this, is that you can do a set of Pressing (bench or OHP) and then crank out some BPA's. It doesn't affect your pressing performance and shouldn't really affect any other upper back work you have planned.