Tweet

Originally Posted by Evil Ryu

What don't I know that much about?

doing partial exercises and their use in lifting

TweetAs far as back goes I think you have the core exercises. IMO all you need to do is deads, bb rows and pull ups. You can varry each of these exercises with grip and poundage to change the stimulas. The biggest thing about trying to train a muscle you want to grow is to make sure you don't overtrain it. Also, if you train to increase your poundage on these exercises then you will simultaneously lay down more fiber. Hence, more muscle mass. You are not going to fing a guy who does 225 or more on bb rows with a weak back. Well, if he does it with good form that is. Work your butt off to get stronger and stronger at deads, bb rows (prone and supinated grip), and pull ups (prone and supinated grips). If you do 1-2 gut busting sets for each of thest exercises your back WILL grow. Just look at Dorian Yates, he did one working set for every exercise. That's it. However, it was one super high intensity gut busting set. You send the right message to the muscle on the first set, you don't need anymore. 2 sets should deffinately send the message to the muscle.

Tweet

Originally Posted by T-Man007

As far as back goes I think you have the core exercises. IMO all you need to do is deads, bb rows and pull ups. You can varry each of these exercises with grip and poundage to change the stimulas. The biggest thing about trying to train a muscle you want to grow is to make sure you don't overtrain it. Also, if you train to increase your poundage on these exercises then you will simultaneously lay down more fiber. Hence, more muscle mass. You are not going to fing a guy who does 225 or more on bb rows with a weak back. Well, if he does it with good form that is. Work your butt off to get stronger and stronger at deads, bb rows (prone and supinated grip), and pull ups (prone and supinated grips). If you do 1-2 gut busting sets for each of thest exercises your back WILL grow. Just look at Dorian Yates, he did one working set for every exercise. That's it. However, it was one super high intensity gut busting set. You send the right message to the muscle on the first set, you don't need anymore. 2 sets should deffinately send the message to the muscle.

i completly agree. alot of my workouts are like dorian yates. I sometimes only do like 1 or 2 intense sets per exercise. And ive def noticed benifits from it. Alot of people i see in the gym do like 20+ sets for back while i do 8 or so, and they wonder how im so strong. As far as my back strenght im not weak. I BB row (reg grip) 305 x 6 with good form. All this could be in my head, but i feel like my back is lagging although its prolly my strongest area. I mean im pretty big and strong for my age...is it possible i may just not be able to grow till i get older?

Tweet

Originally Posted by youngN

i completly agree. alot of my workouts are like dorian yates. I sometimes only do like 1 or 2 intense sets per exercise. And ive def noticed benifits from it. Alot of people i see in the gym do like 20+ sets for back while i do 8 or so, and they wonder how im so strong. As far as my back strenght im not weak. I BB row (reg grip) 305 x 6 with good form. All this could be in my head, but i feel like my back is lagging although its prolly my strongest area. I mean im pretty big and strong for my age...is it possible i may just not be able to grow till i get older?

Have you tried periodization? I used it for a couple years with awesome results. Try it just on your back and see what happens. Take a few core exercises like deads, rows, pull ups. Then you do 4-6 week intervals with different rep schemes. For instance, do 4 weeks of 6 reps on all your working sets, then do 4 weeks of 12 reps, then do 4 weeks of 8 reps, then 4 weeks of 15 reps, then repeat. I personally like 6 weeks better becasue it really gives you an opportunity to see what your muscle responds best to. For example, I know my quads like 15 reps, my calves 12, my biceps, chest and hams like 8 reps, my back and tris like 10 reps, and so on. I know what each of my body parts resonds best to in terms fo rep scheme. I still do different schemes from time to time but I try to stay within their best ranges and change exercises or use tempo training.

Tweet

Originally Posted by T-Man007

As far as back goes I think you have the core exercises. IMO all you need to do is deads, bb rows and pull ups. You can varry each of these exercises with grip and poundage to change the stimulas. The biggest thing about trying to train a muscle you want to grow is to make sure you don't overtrain it. Also, if you train to increase your poundage on these exercises then you will simultaneously lay down more fiber. Hence, more muscle mass. You are not going to fing a guy who does 225 or more on bb rows with a weak back. Well, if he does it with good form that is. Work your butt off to get stronger and stronger at deads, bb rows (prone and supinated grip), and pull ups (prone and supinated grips). If you do 1-2 gut busting sets for each of thest exercises your back WILL grow. Just look at Dorian Yates, he did one working set for every exercise. That's it. However, it was one super high intensity gut busting set. You send the right message to the muscle on the first set, you don't need anymore. 2 sets should deffinately send the message to the muscle.

Yea its amazing how he was able to get to the level he was in bodybuilding by doing the complete opposite of what every one else did!!! I follow almost everything that he does as far as split, exercises etc.... The only thing I can't quite do yet is his one all out set per exercise. That is really tough mentally and physically!!

Tweet

Originally Posted by Evil Ryu

Yea its amazing how he was able to get to the level he was in bodybuilding by doing the complete opposite of what every one else did!!! I follow almost everything that he does as far as split, exercises etc.... The only thing I can't quite do yet is his one all out set per exercise. That is really tough mentally and physically!!

It's a mental thing absolutely. Here's how he explains intensity: "If I told you to go squat 500 pounds for 10 reps, you might say 'there is no way I can do that much'. But, if I put a gun to your wife's head and said go squat 500 pounds for 10 reps or else, you'd find a way to get it done. That's what I mean by intensity." In my personal experience with this type of training I found it easier to elevate to a whole new level of intensity knowing I only had to do 1 set. I also knew that one set of much more greater intensity was far superior to 3-4 sets of mediocre intensity.

Here's another test of your intensity. If you go in the gym and you can do the same number of reps on set 2 and you did set one, then you didn't do set 1 hard enough. You should make the most out of every single set. If you truely go ALL OUT on set 1, there shouldn't be enough left in you to repeat the same number of reps on set 2. That's intensity. Now, if you *****foot around for 5 minutes before you get around to set 2, then yeah, you might get the same reps, but if you are back at it within 2-3 minutes you should not.

Tweet

Originally Posted by Skarhead

doing partial exercises and their use in lifting

You know what skarhead, you're right. I don't know that much about partials. That doesn't mean i've never done them. I was just giving my opinion on them through my experience and at the same time trying to give youngN an alternative approach to gain size. Half da s t that is talked about on this board I don't know s t about, but i'll post an opinion anyway! PEACE