On my way to CHI TOWN

[RUBICON19]

Is that Dorian?

rochelle-hubs.smugmug.com/gallery/2128116/2/110148063

[Sal Paradise]

OK hoss! We need to talk about back training now!

Give me some advice - what do you do to get your lats that low and full?


Sal

[BigMikeReed]

;DYou looked amazing Hoss.. Congrats!

[hossjob]

salparadise said:

OK hoss! We need to talk about back training now!

Give me some advice - what do you do to get your lats that low and full?


Sal

Choose your parents wisely.... Hahaha, but really, I take back training very SERIOUSLY. I'll try to get back to this (no pun intended) w/ some of the things I think helped me forge my back.

[Sal Paradise]

hossjob said:

salparadise said:

OK hoss! We need to talk about back training now!

Give me some advice - what do you do to get your lats that low and full?


Sal

Choose your parents wisely.... Hahaha, but really, I take back training very SERIOUSLY. I'll try to get back to this (no pun intended) w/ some of the things I think helped me forge my back.

You've had a couple of days----Now start spilling the beans!

Sal

[hossjob]

Hahaha 0kay Sal I'm off ot the gym to hit back right now...I'll come back and spill the beans as I eat my whey and sweet potato.

[hossjob]

Honestly Sal, there's nothing I really do that's special for back. When I'm workign with Eric he assigns me the exercises, but it's almost exactly the same as what I would do anyway. Here are some of the RULES I have for myself when I'm doing back:

1) 10-12 Work Sets for back
2) 4-6 Work Sets for Lower back (deads, rack deads, good mornings, exts, etc...)
3) 2 Rows & 2 Pull Downs alternated (ie - bb row then wg pull down, then seated row then rev pull down)
4) Use these grips every workout: WG, Underhand, Close
5) Hit different angles in each workout
6) Vary workout order
7) Use hands as hooks and think about "PUSHING the weight down with your elbows, not pulling
8) Do not lock out elbows at the top & SQUEEZE hard at the bottom

Now, there is a special exercise that I used the first 4 years I began training heavily. The gym I lifted at di dnot have a row machine or a seated cable row or low cable so I would put the Close grip attachment on the lat pull down and I would arch my back and lean all the way back so my chest was facing the cieling and my back is facing the floor and almost parallel to the floor. I think the static/isometric Time Under Tension caused my mid to low back to gain that "thickness" that I have.

[Sal Paradise]

Thanks Hoss!
I do appreciate it. I have been told to let the lats fully stretch, say at the top portionof a pulldown.
But I think this lets the tension off the muscle and actually hurts my shoulders a little. I think the idea of full extension is different that unloading the weight of the muscle.
I think I will work to maintain the tension while getting a full rep and do a specific stretch afterward.


Sal

[hossjob]

MAINTAINING constant tension on teh lats is CRUCIAL! However, you must also stretch the lats. The best way to learn to do this is on a seated calbe row w/ the close grip (palms facing) handle. You must learn to keep the body almost erect, with the lumbar region of your back arched of course, and at extension (keep elbows slightly bent) allow the lats to stretch, however you must keep your chest up and HIGH and OUT! It's almost like your trying to fight to keep your shoulder blades squeezed together, however you let your lats pull out (away from your body) and pull forward. This will allow you to stretch and KEEP the constant tension! It's much more difficult on pull-ups/pull downs and BB rows. On these exercises you must concentrate on squeezing and really contracting!

[Sal Paradise]

Thanks brother!

I had a phenomenal back workout last night. I can still feel the entire back.
Lats fully pumped and lumbars and traps still on fire.

Thanks for the advices!

Sal