Ideas for a good back work out..

[bhumik]

1.)My gym sucks.. i live in a small country and the gym is super small with the Extreme basics.. How can I get a good back workout.. I miss the hammer strength machines adn all the fancy stuff they used to hit my back so freaking awesome..

Rigth now.. I can only do

Bent over rows
Pull ups
Lat pull downs..

Thats all they hasve.. No seated rows.. No nothing.. Please I m dying any good ideas..

2.) I wanted one of those elastic band thingys.. Do you know what would be a good idea to make that out off..?? but its hard to find .. ne other ideas..? Need them for rotator cuff exercise

 

[jesse7159]

1.)My gym sucks.. i live in a small country and the gym is super small with the Extreme basics.. How can I get a good back workout.. I miss the hammer strength machines adn all the fancy stuff they used to hit my back so freaking awesome..

Rigth now.. I can only do

Bent over rows
Pull ups
Lat pull downs..

Thats all they hasve.. No seated rows.. No nothing.. Please I m dying any good ideas..

2.) I wanted one of those elastic band thingys.. Do you know what would be a good idea to make that out off..?? but its hard to find .. ne other ideas..? Need them for rotator cuff exercise

take the "V" shaped bar like you use for seated rows and throw that on the lat pulldown. second best lat excercise next to lat pull/pull up.

 

[oldfella]

Sounds like you will need to build a bad ass back the old school way. T-bars done the old fashioned way. Jam the bar in a corner add plates to the front end and grab the bar with a staggered grip just behind the plates. lean back into it a little and row that bad boy between your legs. One arm D/bell rows, but the rest of what you are doing should be fine. D/bell pullovers is another good one.

 

[bhumik]

good idea.. only one problem .. No V bar .. LOL

 

[oldfella]

good idea.. only one problem .. No V bar .. LOL

Just use a narrow grip on the lat p/down bar!! HAHAHAHAHAHA, your gym really does suck!! Do some deadlifts as well as what I mentioned above. Sorry bro but I find humor in this post. I have trained in gyms such as yours. be creative and work hard. Many a big back was built on basics. You will be fine!

 

[bhumik]

Sounds like you will need to build a bad ass back the old school way. T-bars done the old fashioned way. Jam the bar in a corner add plates to the front end and grab the bar with a staggered grip just behind the plates. lean back into it a little and row that bad boy between your legs. One arm D/bell rows, but the rest of what you are doing should be fine. D/bell pullovers is another good one.

See I tried that today.. the old schoo T bar rows but when the distance hte bar is moving is barely enough to hit my back enough.. You know what i am trying to say.. Like I go down (extending) and my arms can only lengthern so much and when i contract it hits my groin.. And that distance was not enough to hit my back good.

 

[JETHRO TULL]

No dumbells?

Sometimes I kneel in front of the lat pull down and do one arm cable pulldowns. I also like barbell pullovers and power cleans. I do deadlifts sometimes...every other back workout.

I like doing this workout:

set of heavy deadlifts 6-8 reps....take a couple breaths...jump up and do as many chinups as you can in good form..then rest. The chinups actually feel easy after the heavy deads. I get a great pump from those...then I do some of those one arm cable pulldowns...flexing the heck out of each lat. That's a fun one for me.

 

[oldfella]

See I tried that today.. the old schoo T bar rows but when the distance hte bar is moving is barely enough to hit my back enough.. You know what i am trying to say.. Like I go down (extending) and my arms can only lengthern so much and when i contract it hits my groin.. And that distance was not enough to hit my back good.

It is if you contract your shoulder blades in at the top and flare them out at the bottom!! It is a great back builder, just use less weight until you get the form right!!

 

[bhumik]

hey jethro..
Yeh.. I got dumbells ofcourse. lol.. Not THAT bad..

I need to start doing Deads.. But i have never done one and am scared.


Heres my back before I came to this shitty country..

I think i m going to build a pull up bar in my house and pull the hsit hout of my lates until i cant pull up ne more... If i cant get thick I am going to get wide as a wall.

 

[bhumik]

nothing compared to most guys on ehre.. but now its EVEN worst.

 

[JETHRO TULL]

Yuu have a nice looking physique.

hey jethro..
Yeh.. I got dumbells ofcourse. lol.. Not THAT bad..

I need to start doing Deads.. But i have never done one and am scared.


Heres my back before I came to this shitty country..

I think i m going to build a pull up bar in my house and pull the hsit hout of my lates until i cant pull up ne more... If i cant get thick I am going to get wide as a wall.

I think you are doing pretty well....your body has clean lines and your skin looks good. Deads can be dangerous, you're right. The danger for me lies in the fact that your strength goes up rapidly I tend to end up lifting heavier than I really need to. As long as you're thinking and feeling the muscles work rather than trying to set world records, you should be fine.

What shitty country are you living in? lol

 

[dragonfire101]

add in some pullovers or stiff arm pulldowns. Do they have a low pully on the lat machine or on a tricep pulldown machine that can be adujusted so that the handle slides down to the floor. If so do you can then also do one arm low pully rows.

 

[wizard of ozz]

I personaly believe you can meke a solid routine with what is listed.I dont know your training routine/style but i would plan out something like;
Work-out 1 -Wide grip lat pulldown to front , Bent bb row .
Work-out 2 -underhand grip pullup , db row .
Work-out 3 -narrow underhand grip pulldown to front, Deadlift or T-bar row(if you can get cunfertable with the bar v`s groin issue )
I also have no seated row,hammer strength machines, t- bar at my gym, But at least have the luxury of a V bar

 

[HSBulker]

To increase the ROM on the T bar rows, you can always use 25's instead of 45's, helps a lot IMO.

 

[tatteredxangelx]

deadlifts and pull ups are all you need man ...

 

[moses033]

I agree with tattered, Deadlifts and pull ups/chin ups are all you need man. I would only add strict barbell rows to the mix. Tonight was back night for me and i just went down to the local park ( for change of scenery/fresh air when trainging works wonders for my motivation) armed with my v-bar and found a suitable bar for chin ups. Mate i did wide grips, close grips, reverse grips every grip known to man until a vomit was iminent. Even threw the v bar up over the bar and held my legs more diagonal, works well for me.Nothing is more overwhleming than not being able to do 1 complete chin up/pull up by the end of the session. Stick to the old school, the tried and tested! Machines do have there place, but dont rely on them. You watch your guns grow also from hardcore chin up/pull up session.

 

[thenatural3456]

Somone else mentioned in this thread about being creative....

just remember necessity is the mother of invention...play around with different forms and try to really feel whats working the best for you and run hard with those lifts...

**broken link removed**

that site has alot of variations on lifts that could possibly be helpful and i must commend you on working in such a harsh environment!

 

[tkav1980]

the gym im at has alot of variety for back and i just never seem to use them. tha only exercises i use are deadlift, dumbell rows, bent over rows, and weighted pull ups with varius grips. i use a chained belt for pullups but before i bought it id just grip a dumbell with my ankles. if your intensity and form are there thats all youll need.

 

[Massive G]

1.)My gym sucks.. i live in a small country and the gym is super small with the Extreme basics.. How can I get a good back workout.. I miss the hammer strength machines adn all the fancy stuff they used to hit my back so freaking awesome..

Rigth now.. I can only do

Bent over rows
Pull ups
Lat pull downs..

Thats all they hasve.. No seated rows.. No nothing.. Please I m dying any good ideas..

2.) I wanted one of those elastic band thingys.. Do you know what would be a good idea to make that out off..?? but its hard to find .. ne other ideas..? Need them for rotator cuff exercise

You can buy a V-bar from a fitness supply store take it with you.
http://www.fitnessfactory.com/Item....bel=MB502RG:+Pro-Grip+Seated+Row/Chinning+Bar

Which will allow you to do T-bars, V-bar chins and v-bar pulldowns.
LAT Pulldowns and CHINS you have 3 variations you can do for each exercise
Reverse Grip
Narrow Grip
Wide Grip
That's 6 exercises right there.
here's more:
T bar rows
BB Bent Rows Wide grip
BB Bent Rows Reverse grip
BB Bent Rows Narrow grip
BB Bench rows (need a high bench or decline bench)
Yates Rows
Blitz row (combination BB Row Deadlift and shrug) (*search on MG Blitz Row on here)
Floor Deadlifts Regular
Rack Deads
Sumo deadlifts
BB Cleans
Bench Dbell rows one arm palms forward
Bench Dbll rows one arm palms away (traditional)
Bent Dbell rows 2 arm palms forward
Bent Dbell rows 2 arm palms away
Dbell Pullovers Cross bench
Barbell Pullovers Cross bench
Straight arm lat pull/push downs

probably have tons more but you can see the list is pretty long...

 

[bhumik]

I agree with tattered, Deadlifts and pull ups/chin ups are all you need man. I would only add strict barbell rows to the mix. Tonight was back night for me and i just went down to the local park ( for change of scenery/fresh air when trainging works wonders for my motivation) armed with my v-bar and found a suitable bar for chin ups. Mate i did wide grips, close grips, reverse grips every grip known to man until a vomit was iminent. Even threw the v bar up over the bar and held my legs more diagonal, works well for me.Nothing is more overwhleming than not being able to do 1 complete chin up/pull up by the end of the session. Stick to the old school, the tried and tested! Machines do have there place, but dont rely on them. You watch your guns grow also from hardcore chin up/pull up session.

Yo Moses.. Thats what i am thinking.. building a pull up bar inside my home and working the hell out of my back. If possible Can you throw up a pic of your back.. Want to see what lots and lots of pull ups can do to it..

Somone else mentioned in this thread about being creative....

just remember necessity is the mother of invention...play around with different forms and try to really feel whats working the best for you and run hard with those lifts...

**broken link removed**

that site has alot of variations on lifts that could possibly be helpful and i must commend you on working in such a harsh environment!

Dude thats a BAD ASS WEBSITE.. The animations suck but the website rules..

You can buy a V-bar from a fitness supply store take it with you.
http://www.fitnessfactory.com/Item....bel=MB502RG:+Pro-Grip+Seated+Row/Chinning+Bar

Which will allow you to do T-bars, V-bar chins and v-bar pulldowns.
LAT Pulldowns and CHINS you have 3 variations you can do for each exercise
Reverse Grip
Narrow Grip
Wide Grip
That's 6 exercises right there.
here's more:
T bar rows
BB Bent Rows Wide grip
BB Bent Rows Reverse grip
BB Bent Rows Narrow grip
BB Bench rows (need a high bench or decline bench)
Yates Rows
Blitz row (combination BB Row Deadlift and shrug) (*search on MG Blitz Row on here)
Floor Deadlifts Regular
Rack Deads
Sumo deadlifts
BB Cleans
Bench Dbell rows one arm palms forward
Bench Dbll rows one arm palms away (traditional)
Bent Dbell rows 2 arm palms forward
Bent Dbell rows 2 arm palms away
Dbell Pullovers Cross bench
Barbell Pullovers Cross bench
Straight arm lat pull/push downs



probably have tons more but you can see the list is pretty long...

Thats AWesome Massive G.. Thanks for taking the time to post all this.. much appreciated.