Back Training Question

[crash2226]

After a year of training, I am still in the gray area of back training.
My back is forming nicely, BUT, I want more width and thickness.

After being a FAITHFUL MD reader I have come to a cross roads, here is my dilemia do most readers and experts. . . .

A - just do 1 hard training session mixing width and thickness . . . ex: 7 exercises varying the types

OR

B - do a morning workout for Width ONLY and then an evening workout for Thickness ONLY

HELP HELP HELP!!!

Thanx
Kevin

[thriller]

I think 2 workouts for the same bodypart in 1 day is pushing it. Some would suggest 2 back workouts per week, but personally i would do a primarily thickness workout 1 week and a width workout the next.

Possible solutions:
- 1 workout per week, which includes both width and thickness exercises (prolly what your doing atm)

- 2 workouts per week, 1 aiming at thickness and the other at width

- 3 workouts over 2 weeks or every 5 days (program is aimed at back and the rest of the body organised around your back days)

- 2 workouts in 1 day (tho i think you will have a hard time finding many ppl that would recommend this)

But all in all, just make sure you are doing the basic compound moves (deads, chins & rows), that your diet is spot on and most importantly have patience, good things will come.

Peace

[NYC BIG MIKE]

After a year of training, I am still in the gray area of back training.
My back is forming nicely, BUT, I want more width and thickness.

After being a FAITHFUL MD reader I have come to a cross roads, here is my dilemia do most readers and experts. . . .

A - just do 1 hard training session mixing width and thickness . . . ex: 7 exercises varying the types

OR

B - do a morning workout for Width ONLY and then an evening workout for Thickness ONLY

HELP HELP HELP!!!

Thanx
Kevin

You've only been training a year. Give it time. Back 101: Pulldowns for width, rows for thickness.

NYC BIG MIKE

[esplendido]

I agree with Mike. Patience over time = success. Once a week for back. Lift heavy...9 sets max (3 exercises x 3 sets) Basic moves. Lots of Protein is important for growth....2 grams/lb of bodyweight.

[Tipsta]

Heres the ticket.

Wide Grip Pulldowns.... 4x12to15
Seated Rows... 3x12to15
Close Grip Pulldown.... 3x12to15
Bent Over Wide Grip Row..... 3x12to15
Wide Grip Slight Sumo Deads..... 3x12
One Arm Row to weight belt ....3x12to15

[NYC BIG MIKE]

Here's my ticket.......

Wide Grip Weighted Pull Ups 3 x 8
One Arm Rows L/R 3 x 6
Close Grip Weighted Pull Ups 3 x 8
Bent Over Rows 3 x 8
One Arm Pulldowns L/R 3 x 8
Deadlifts 3 x 10
Shrugs 3 x 10

NYC BIG MIKE

[crash2226]

<< One Arm Row to weight belt ....3x12to15>>

One arm row to weight belt?? I've been doing one arms rows to the rib cage area.

Kevin

[esplendido]

Here's my ticket.......

Wide Grip Weighted Pull Ups 3 x 8
One Arm Rows L/R 3 x 6
Close Grip Weighted Pull Ups 3 x 8
Bent Over Rows 3 x 8
One Arm Pulldowns L/R 3 x 8
Deadlifts 3 x 10
Shrugs 3 x 10

NYC BIG MIKE

Mike's got it. You want size in the back? Gotta lift HEAVY! Not the girly routine of any weight that allows you to do more than 10 reps.....

[Tipsta]

Mike's got it. You want size in the back? Gotta lift HEAVY! Not the girly routine of any weight that allows you to do more than 10 reps.....

Actually thats incorrect. Because of the type of fiber that exists within the back you must use explosive initial contractions with GREAT force but do it for more of a length of time. You can fail at 8 but if you dont continue with a drop set or rest pause there will NOT be enough duration of contraction.

I'm not bringing dugs into the equation but again my advice is for the DRUG FREE bodybuilder.

Duplicate the action of the fiber.

[NYC BIG MIKE]

Actually thats incorrect. Because of the type of fiber that exists within the back you must use explosive initial contractions with GREAT force but do it for more of a length of time. You can fail at 8 but if you dont continue with a drop set or rest pause there will NOT be enough duration of contraction.

I'm not bringing dugs into the equation but again my advice is for the DRUG FREE bodybuilder.

Duplicate the action of the fiber.

Slow twitch fibers fatigue before fast twitch every time. So I'm hitting all fiber types my friend. To each his own. Works great for me. Drug free may indeed be different, you'd know from experience better than I would.

NYC BIG MIKE

[Tipsta]

Slow twitch fibers fatigue before fast twitch every time. So I'm hitting all fiber types my friend. To each his own. Works great for me. Drug free may indeed be different, you'd know from experience better than I would.

NYC BIG MIKE

Well not really because Fast twitch fibers explode quickly for short bursts where slow twitch fibers have endurance capabilities. The back is made up of much more Fast twitch than slow twitch so explosive bursts will activate greater amounts of fibers. This is all explained better in the fiber type training thread.

Let me ask you this. What do you think would happen if you did your 8 reps but instead of calling it quits you allowed ATP to regenerate and did 3 to 5 more?

[NYC BIG MIKE]

Well not really because Fast twitch fibers explode quickly for short bursts where slow twitch fibers have endurance capabilities. The back is made up of much more Fast twitch than slow twitch so explosive bursts will activate greater amounts of fibers. This is all explained better in the fiber type training thread.

Let me ask you this. What do you think would happen if you did your 8 reps but instead of calling it quits you allowed ATP to regenerate and did 3 to 5 more?

Slow twitch always fails before fast twitch as they are the first to engage. It's a physiological fact. For me personally, I"ve always got better results using a 6 to 8 rep protocol. Again, to each his own.


NYC BIG MIKE

[Tipsta]

My suggestion to anyone interested in understanding the human body better is to take some simple anatomy classes at a local college.

[Tipsta]

Slow twitch always fails before fast twitch as they are the first to engage. It's a physiological fact. For me personally, I"ve always got better results using a 6 to 8 rep protocol. Again, to each his own.


NYC BIG MIKE

So rest pausing 3 to 5 more wont create a greater duration of contraction, resulting in more fibers being activated?


Slow twitch fibers are not even engaged if the exercise is done in an explosive motion. I think you are slghtly confused how fibers activate.

Punching someone with great force= Fast twitch fiber firing
Pushing against a wall= Slow twitch fibers Firing.

Has nothing to do with first fibers firing but how you activate them.

Hope this helps explain better.

[NYC BIG MIKE]

So rest pausing 3 to 5 more wont create a greater duration of contraction, resulting in more fibers being activated?


Slow twitch fibers are not even engaged if the exercise is done in an explosive motion. I think you are slghtly confused how fibers activate.

Punching someone with great force= Fast twitch fiber firing
Pushing against a wall= Slow twitch fibers Firing.

Has nothing to do with first fibers firing but how you activate them.

Hope this helps explain better.

Think both concentric and eccentric. I'm hardly confused. I have a BS and an MS in Ex. Phys. Yes, rest/pause has it's merits, but when in "rest" mode you are recovering a bit, it's a great overload technique but that's not the issue here.


NYC BIG MIKE