Back and Core...need YOUR help!

H

holabuster

0
Hey guys, I've been weight training hard for a while now, eating high protein, small meals, working out 5 days a week (30 min period) during school, and working out 3 days a week (40 min period, mon wed fri) after school.

I've been really working on my chest and have seen really encouraging results. Now, my focus is on my BACK, which I have been working out consistently and hard over this time.

Specifically, I want to widen out my lats. My pecs pretty much cover up any back muscles from the front and i want my body to be wider.

What exercises can I do and what tips do you have to get results on increasing my back muscle size?

For tuesdays, I do bent over rows with the barbell, 3-4 sets of 8-12 reps. Then I do 3 sets of 10 reps on the lat pull, pulling straight down.

For thursdays, I do assisted chin ups with a wide grip, 3 sets of 10. I also do single arm dumbbell rows, 3 sets of 8-12.

Thanks for any suggestions you can give me.

IN ADDITION, I also want to improve my core, my lower back specifically. I feel it is weak went I do standing shoulder presses. What exercises will help strength/increase my muscle in my lower back?

Thanks so much.
 
Deadlifts, reverse hyperextensions, and squats. If you don't have a reverse hyper machine in the weightroom, then go off a bench. Work your abdominals as well. Hanging leg raises and whatnot.

I am in the same boat as you with the lats issue. Just keep hitting them hard. Good luck.
 
I really want to start doing deadlifts, but I don't know how to start. How many reps should I do? And what weight should I start off at so I don't injure my lower back. Just to give you an idea, I have a strong chest/arms (max bench 195 lb) but a weaker back/shoulders (Lat pull just 100 lb).

Advice?
 
do high reps first until you get used to it, that will prepare your muscles and give you a chanse to practice your form.
 
Tsk Tsk... people think you can take in as much protein as you want. Thing is, if you're getting exceptionally lot of protein and not a lot of other nutrients, that would cause in, well, i forget but it makes your tummy ache.
 
LOL wtf?

Hola,

http://www.webs.uidaho.edu/strength/romanian_deadlift.htm

http://www.exrx.net/Lists/ExList/ThighWt.html#anchor1942303

http://www.fitness.com/forum/showthread.php?t=9087&highlight=deadlift

Deadlifts are predominantly for your hamstrings, but since it's a compound movement, you're using many other parts of your body. Your chest isn't one of them.

Try out just testing yourself a few reps here and there for a couple of sets. When you get comfortable with the technique, hit it heavy.
 
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