Go Back   NarkSide Nutrition >
Articles
> Articles > Cardio and General weight-training articles
Connect with Facebook

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
Starstruck's Avatar
Starstruck Starstruck is offline
Successful NarkSide Client
Points: 37,432, Level: 100
Points: 37,432, Level: 100 Points: 37,432, Level: 100 Points: 37,432, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 36%
Activity: 36% Activity: 36% Activity: 36%
Join Date: Aug 2009
Location: Brisbane, Australia
Real Name: James
Rep Power: 50
Starstruck has a brilliant future
Starstruck has a brilliant futureStarstruck has a brilliant futureStarstruck has a brilliant future
Send a message via MSN to Starstruck
Default Back In The Day: Building A Big, Thick Back Requires You To Do Heavy-Duty Power Exercises
by Starstruck 09-18-2011, 10:40 PM

Back In The Day: Building A Big, Thick Back Requires You To Do Heavy-Duty Power Exercises

By Arnold Schwarzenegger


The Back consists of a number of interconnected, powerful muscles, like the latissimus dorsi, teres major, rhomboids and trapezius. While specific isolation exercises target each of these, creating a thick, massive back requires multijoint moves designed to hit all of these muscles.
Pull-ups, lat pulldowns and cable rows are part of a complete back program, but here are four exercises I believe to be the most effective for building back mass and thickness.


Deadlifts


Deadlifts work a number of different muscles, including the back, lower back and legs, and they’re highly effective in creating a strong, thick physique. Here’s how to do this exercise: Stand in front of a loaded Olympic bar with your feet about hip-width apart. Then squat down with your back at about a 45-degree angle to the floor and grasp the bar with an alternating grip, slightly wider than shoulder width. Keeping your abs pulled in tight, pull the weight upward by pressing down with your legs; continue the lift until you’re standing upright, the bar at arms’ length in front of you.
With a controlled movement, reverse the motion and lower the weight back down to the floor, using your legs as much as possible.


Bent-Over Rows


Unlike deadlifts, this exercise focuses almost entirely on the back. To perform it, grasp a barbell with an overhand, wider-than-shoulder-width grip and bend at the waist until your upper body is almost parallel to the floor. Keep your knees slightly bent and the bar at arms’ length. Moving only your arms, pull with your lats to bring the bar to your abdominals (not your chest), squeezing your muscles hard for a count at the top, then lower.

T-Bar Rows


Not enough bodybuilders do this exercise these days, but it was always one of my favorites. Stand with your knees slightly bent and grasp the handles of a T-bar machine. Position your torso at about 45 degrees to the floor with the weight at arms’ length.
Without moving your upper body, bring the weight up to touch your chest and hold for a moment at the top, then lower it under control to the start.


One-Arm Dumbbell Rows


This exercise allows you to work each side of the back independently. Put one knee on a bench, lean forward and brace yourself with the same-side arm; hold a dumbbell at arm’s length in the other. Keep your body steady as you lift the dumbbell to your hip, then lower.
Back Talk
To emphasize thickness and size, do this routine of power movements every second or third back workout.
* While used primarily as a back widening exercise the pulldown also helps add thickness to the back.
Author: Arnold Schwarzenegger
References:
http://www.muscleandfitness.com/
http://www.flexonline.com/
COPYRIGHT 2011 Weider Publications
COPYRIGHT 2011 Gale Group
Sourced from Simplyshredded.com
__________________
"I'm bloated, holding water, and can look a little puffy. I can have slight gyno, some acne, and at times rage and mood swings. But If you cant handle me when im bulking, you sure as hell don't deserve me when I'm shredded." Marylin Munbro
Reply With Quote
Views 3962 Comments 6
Total Comments 6

Comments

  #2  
Old 09-18-2011
Starstruck's Avatar
Starstruck Starstruck is offline
Successful NarkSide Client
Points: 37,432, Level: 100
Points: 37,432, Level: 100 Points: 37,432, Level: 100 Points: 37,432, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 36%
Activity: 36% Activity: 36% Activity: 36%
 
Join Date: Aug 2009
Location: Brisbane, Australia
Posts: 565
Real Name: James
Rep Power: 50
Starstruck has a brilliant future
Starstruck has a brilliant futureStarstruck has a brilliant futureStarstruck has a brilliant future
Send a message via MSN to Starstruck
Default

Chances are, most of you guys have probably read this - however, i think it's quite a good little article identifying the basics if you're a bit confused about back training and what to do.
__________________
"I'm bloated, holding water, and can look a little puffy. I can have slight gyno, some acne, and at times rage and mood swings. But If you cant handle me when im bulking, you sure as hell don't deserve me when I'm shredded." Marylin Munbro
Reply With Quote
  #3  
Old 09-18-2011
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 717
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

It's a good post mate.

It's always good to take things back to the basics.

So many guys nowadays only know about hammer strength this and that... and so many gyms nowadays push machines and cables over the basics. So it's refreshing to to read older stuff like this.
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #4  
Old 09-18-2011
Starstruck's Avatar
Starstruck Starstruck is offline
Successful NarkSide Client
Points: 37,432, Level: 100
Points: 37,432, Level: 100 Points: 37,432, Level: 100 Points: 37,432, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 36%
Activity: 36% Activity: 36% Activity: 36%
 
Join Date: Aug 2009
Location: Brisbane, Australia
Posts: 565
Real Name: James
Rep Power: 50
Starstruck has a brilliant future
Starstruck has a brilliant futureStarstruck has a brilliant futureStarstruck has a brilliant future
Send a message via MSN to Starstruck
Default

Sometimes when i hear people at my gym talk or listen to people in general regarding training, they seem to use only hammer strength and machines. They're definitely good tools, but if you look at the gear these guys had back in the day and see how it still built their physique, it just goes to show the sometimes original is best.
__________________
"I'm bloated, holding water, and can look a little puffy. I can have slight gyno, some acne, and at times rage and mood swings. But If you cant handle me when im bulking, you sure as hell don't deserve me when I'm shredded." Marylin Munbro
Reply With Quote
  #5  
Old 09-18-2011
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 717
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

Quote:
Originally Posted by Starstruck View Post
Sometimes when i hear people at my gym talk or listen to people in general regarding training, they seem to use only hammer strength and machines. They're definitely good tools, but if you look at the gear these guys had back in the day and see how it still built their physique, it just goes to show the sometimes original is best.
Agreed.

Me personally, I've never even seen a hammer strength machine in real life. Weird 'eh?
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
  #6  
Old 09-20-2011
Johan's Avatar
Johan Johan is offline
The UnderBoss
Points: 653,475, Level: 100
Points: 653,475, Level: 100 Points: 653,475, Level: 100 Points: 653,475, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 3%
Activity: 3% Activity: 3% Activity: 3%
 
Join Date: Sep 2008
Posts: 6,310
Rep Power: 259
Johan has a brilliant futureJohan has a brilliant future
Johan has a brilliant futureJohan has a brilliant futureJohan has a brilliant future
Default

If it worked for Arnie it works for anyone :)

Some hammer machines are really damn nice, but I find machines so boring that I would never base my workouts around them.
Reply With Quote
  #7  
Old 09-26-2011
Narkissos's Avatar
Narkissos Narkissos is offline
Owner | Administrator
Points: 12,360,232, Level: 100
Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100 Points: 12,360,232, Level: 100
Level up: 0%, 0 Points needed
Level up: 0% Level up: 0% Level up: 0%
Activity: 71%
Activity: 71% Activity: 71% Activity: 71%
 
Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 717
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Narkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant futureNarkissos has a brilliant future
Default

^^same here to be honest.

(tho sometimes, when i'm feeling taxed, i just have cable days)
__________________
___________________
My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017.
My training Videos? View 'em Here!

Got a question for me? Ask --> Here!

DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Article: 1 (0 members and 1 guests)
 
Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -4. The time now is 03:08 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.
Copyright 2007 - 2012, Apollo Fitness Barbados