back back back

what do you guys do for back routine? thickness and width. it seems like no matter how i work out my back i rarely get sore. maybe i consume too much grams of PWO powder.

B/C


1-on the contraction regardless of the excercise- are you flexing your lats
or are you just bringing the wgt in and out?

2-Do you do pull ups, wide grip and close grip?

3- any t bar rows?

The biggest problem that people have when working back is they actually dont work the back at all. They have a tendency to work more of the secondary muscle (the arms) rather then the back.

Making the change is very easy and should not take much time at all and here is what you can do.

On cable pull downs or cable rows (this is the easiest way to fix this) use a light wgt something that you can do at least 15 reps with. You are looking to make a correction so dont go nuts yet!

For this example I will use the cable row and just do the samething with the pull down and other excercises.

Using a false grip (keep your thumbs out of the excercise, which now takes your wrists and forearm out as well) pull the handles or whatever you are using inward towards your chest, slowly using a 3 count and inhale on the contraction. As you get close to your midsection with whatever grip device you are using, start flexing your lats. When the grip is close to your chest, hold the flex for 1 second and as you exhale release the wgt on the 3 second count and repeat.

By the time you hit your 5th rep, you should start to feel that burn in your lat, which is telling you that you are doing the excercise correctly. Using the false grip will also help you to focus on your lats and keep your bi's loose and use them as the secondary muscle, not the primary.

Do the same thing for pull downs, with the bar coming down in front of you and arch your body back about 10 degrees. Inhale and flex on the contraction with the pause, exhale on the release. Use the false grip as much as possible so you can really feel the lats burn.

Once you feel that stretch and burn in your lats, increase the wgt, but remember to focus on the muscle.

let me know if you need anything else and how it worked out

Vap

cool, ill make tomorrow my back day and give it a try.

Deadlifts. Do sets of 25 or 20. I guarantee you'll be sore.

I deadlift with 225lbs for 25 reps X 2 then if I dont throw up I'll do another set of like 15 reps.

I then move to barbell rows and finally either pullups or lat pull downs.

The Back

This muscle group I find slumps easily when it comes to muscle soreness. The only way I get muscle soreness from the back is by shocking the muscle with a new exercise or increasing the intensity of the workout.
Try supersets with wide grip chins no weight to failure rest 15 to 30 secs max then narrow grip chins to failure rest 90 seconds then repeat the set for a total of three sets.
For back also try stretching the back muscle during your rest break.
Different exercises also help something new my gym has a rope climbing machine and its awesome for hitting the back. http://www.fitego.com/virocl.html
Your back and arms are screaming after a couple of 30 sec all out sets. Too bad most commercial gyms do not have this.
Like Alex suggested deadlifts are awesome for building a back, you might not feel a pump but it helps.

Good luck