Author Topic: how frequent should i train my back?  (Read 1359 times)

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ghettoracer

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how frequent should i train my back?
« on: May 06, 2011, 01:39:24 am »
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hi guys, need a quick advice.  i really want to gain some size (width mainly) as well as strength on my back.  the chiropractor mentioned to me he thought my chest is quite a bit more developed than my back and i should bring up the back up some to balance it out.  he suggested this might be a cause for my relatively tight upper back and neck.

my typical back day work out looks like:

Wed, May 3rd, 2011 (back work out)

hyperx 1x20 (warm up), 15kg 2x20
alt. db row 20lbs 1x10 (warm up), 45lbs 3x8, 50lbs 1x8 (PR was 55lbs)
straight/standing pull downs 50lbs 1x10 (warm up), 80lbs 1x8, 90lbs 1x8, 100lbs 2x8 (hard, matched PR)
wide grip lat. pull downs 60lbs 1x10 (warm up), 100lbs 1x8, 110lbs 2x8, 120lbs 1x8 (hard)
machine row 60lbs 1x10 (warm up), 130lbs 2x8, 140lbs 1x8 (hard, matched PR)

any other exercise you guys like for the back?  my main question is how often (or rest days) should i rest minimum before i hit the back again?  also should i go a little heavier with fewer reps (5?).

thanks!
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

LanceSTS

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Re: how frequent should i train my back?
« Reply #1 on: May 06, 2011, 02:31:07 am »
+1
 Upper back responds well to exercises that really put the lats on stretch.  Rack chins are hard to beat for width, and face pulls are hard to beat for balancing out an overpowering chest/front delt issue.

 The main issue with lats is many guys have trouble actually using them enough in the movements.  You have to really concentrate on pulling with the ELBOWS and not the hands, the biceps and traps take the brunt of the work in many cases and leave the lats not fully stimulated.  Another technique that works well for lat training is holding the peak contraction for a 2 count or so, and also really stretching out at the top of the movement.

  Think of the hands as "hooks" and the elbows as the focal point of generating the move.  2 x per week is usually plenty for lats if you work them thoroughly and you dont need a ton of exercises.  Face pulls + rack chins is a GREAT combo if you want to try some different movements. 
Relax.

ghettoracer

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Re: how frequent should i train my back?
« Reply #2 on: May 06, 2011, 01:56:20 pm »
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thanks for the tip on face pulls Lance.  never really done them on cable machine with rope.  looks like a great new exercise for me to pick up!  will add them to my back work out.  also have not done rack chins before.  i think rack availability will limit the chance i get to use try that one.  i'll stick to wide grip body weight chin ups (can only do like 5-6 each time) and machine lat. pull downs for now until i get stronger.
« Last Edit: May 06, 2011, 02:06:30 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8