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  1. #1
    Coming Up The Ranks Gordon39's Avatar
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    Default Can't feel my back workouts?

    I've been working out for 7 months now and one muscle group that i feel is really lacking is my back. I honestly feel like i have never had a good back workout to this day. After a set or an entire back workout for that matter, it just doesn't feel like i've done anything. I always make sure my form is best to my knowledge and i struggle on the last couple reps. I've been told before thats normal for your back but i just am not happy with the results i have got in back. So im thinking i must be doing something wrong i just can't figure it out.

    Heres my current workout;

    4x? Wide grip pull ups; can only manage to do about 7-6-4-4. Don't feel much in my back after these.

    4x10 Lat pull downs; my biceps seem to fatigue before my back. I always try to change my form but no luck.

    4x10 One arm dumbbell row; this is one of the workouts i can some what feel but still not content.

    4x10 T-bar row; not much

  2. #2
    M&S Elite Member aussie29's Avatar
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    Default

    Quote Originally Posted by Gordon39 View Post
    I've been working out for 7 months now and one muscle group that i feel is really lacking is my back. I honestly feel like i have never had a good back workout to this day. After a set or an entire back workout for that matter, it just doesn't feel like i've done anything. I always make sure my form is best to my knowledge and i struggle on the last couple reps. I've been told before thats normal for your back but i just am not happy with the results i have got in back. So im thinking i must be doing something wrong i just can't figure it out.

    Heres my current workout;

    4x? Wide grip pull ups; can only manage to do about 7-6-4-4. Don't feel much in my back after these.

    4x10 Lat pull downs; my biceps seem to fatigue before my back. I always try to change my form but no luck.

    4x10 One arm dumbbell row; this is one of the workouts i can some what feel but still not content.

    4x10 T-bar row; not much
    hi mate .i do the same workout.......

    on wide grip pull ups make sure you do it wide enough to target your back and yes its hard to do 10-12 reps so i use the assisted wide grip pull up machine and this helps me...
    on lat pulldowns you have to keep the weight controlled in the sets....think your arms as hooks.... Also keep your elbows in
    I had the same problem but with the help of people from this site now i am ok
    and as DOUG said to me
    instead of PULLING the bar down, concentrate on LOWERING the elbows.

    also see this link here ..it will help u..
    http://www.muscleandstrength.com/art...-together.html
    GOING THE DISTANCE !!

  3. #3
    Just joined M&S bamalax2's Avatar
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    Default

    form is important but so is rep timing. i had the same problem with my back, I never got sore and not many strength gains. So what I did was drastically slow down my reps. I lowered the weight a little bit and held ever rep at the peak of contraction and afterwards I really felt the burn. Give this holding and slow technique a try and I promise it should help a little.

    And if your arms are getting fatigued too early, invest in lifting straps ($6-8). I did and it has extremely improved my form and back focus. I really feel the pump in my back, and not my arms.

    Hope this helps, good luck.

  4. #4
    Coming Up The Ranks jimgemlill's Avatar
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    Default reps/set

    reps per set? most work outs for size and what nots go 12,10,8,6 with increasing weight.

    i'f you've been on the same workout for 7 months maybe you've hit a plateu, look to change up ypu wprk out, maybe look in the workouts for a platue busting routine.

  5. #5
    M&S Power User DTjCW's Avatar
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    Default

    This article helped me with targeting my lats. Give it a read.
    ON THE ROAD TO 230LB! Currently 222

  6. #6
    Coming Up The Ranks Gordon39's Avatar
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    Default

    Thanks alot guys help much appreciated!

 

 

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