AnabolicServices
Member
- Aug 23, 2017
- 77
- 1
Currently in week 6 of my Anabolic Services line Sust 250/Suspension 100/Tren Ace 200 cycle at 253lbs 6'2". Even with grips I had to cut it short due to hand pumps, I love tren....
Back Pump
- Thread starter AnabolicServices
- Start date
Nutpuncher
Veteran
- Apr 13, 2016
- 1,370
- 20
Damn....looking stunning brother
AnabolicServices
Member
- Aug 23, 2017
- 77
- 1
- Thread starter
- #3
I was fishing for a confidence boost, thanks man... hahaha 
Nutpuncher
Veteran
- Apr 13, 2016
- 1,370
- 20
I was fishing for a confidence boost, thanks man... hahaha
lol, you don't need bait with back like that.
AnabolicServices
Member
- Aug 23, 2017
- 77
- 1
- Thread starter
- #6
I'll post some more here soon.
Rot-Iron66
Veteran
- Jul 21, 2016
- 582
- 5
You look amazing brother... Props...
AnabolicServices
Member
- Aug 23, 2017
- 77
- 1
- Thread starter
- #8
Thank you kindly!
MotorCityMuscleMachine
Veteran
- Oct 30, 2016
- 3,338
- 19
Lol..... Ditto, yes very impressive. That's the way a back should look on a guy.
Nutpuncher
Veteran
- Apr 13, 2016
- 1,370
- 20
I agree and I would be a happy camper if my back was as solid as [MENTION=2884]AnabolicServices[/MENTION]
[MENTION=2884]AnabolicServices[/MENTION], now that your done fishing by using your back w/out bait (everybody gotta have a rest day lol), I have some questions and I am positive others would love to hear your answers....
How long did it take you to get to be able to go fishing w/out bait? Any advice or tips regarding lifting aka what is your back day workout consist of including sets & # of reps in order to go bait-less fishing?
Stretchdoeswork
Member
- Jul 1, 2017
- 99
- 1
Awesome. I'm trying to get my lats to spread
Sent from my iPhone using Tapatalk
AnabolicServices
Member
- Aug 23, 2017
- 77
- 1
- Thread starter
- #12
Well damn, now that I feel 1 foot taller, dont mind if I do share some details For starters I wanted to add some credibility being 29 one might think this douche hasnt been at it long enough to give valued input...lol My old man got me into bodybuilding before it was a fad at the age of 11 against doctors advice of possibility of stunted growth. I have attached a picture of me age 12 6th grade under my elementary school record board beating the arm hang and pull up record. Point is my dad got me into it young, i fell in love and never stopped so I have 18 years of mistakes and lessons learned under my belt!
Instead of throwing a typical routine at you, ill share what helped me advance when I thought I was done advancing and also my favorite exercises that are the best for targeting the back, end of the day theres no secret we all know this, if you have years under your belt you already have a good foundation, where most of us go wrong is taking that foundation and analyzing our lagging points and understand why theyre lagging and adjust, add or change our current routines to help fill in those gaps for example if all I did for chest was pressing movements than you can bet my inner chest would be lagging, but I add flys in there and take my already built chest and add to it and actually finish painting the picture.
Also, everyone does back an bi's I totally disagree. Bi's are easy to tear down do it another day. Your back should be its own day and nothing else being is one of the largest muscles on your body and will need more attention. I also preach to everyone lower the weight, master the form, I went heavy all day everyday for years and am paying for it to this day trying to correct my fucked up form constantly having to train my mind to hold the correct form when its trying to do the incorrect form it remembers from many years of doing it the wrong way. Always use straps even tho some frown upon it, were not powerlifters who rely on grip strength, were bodybuilders and youre not gonna build an amazing back when your bi's give and grip give out before you've even started tearing your back down.
Here's where it gets sexy... after years of being a douche with something to prove always going heavy I changed that up 2 years ago where 3 weeks out of a month im high volume/high rep and 1 week of the month is heavy. Also, I started stretching, not to be more nimble but it helped me feel or learn my back to recognize the points, angles, body position I need to be in during the actual back routine that put the most stress on the muscle fibers.
EXERCISES:
#1 Pull Ups (duh!) obviously pullups are great, but I was doing them wrong. Previously I was doing a pull-up like I was a pencil, straight up and down. I then learned that I wasnt getting the most out of them and ill try to explain the right way which was do the pull up almost as if you were tipping backward a little and bringing myself toward the bar aiming for nipple level. If you try this and you dont fatigue any quicker and can do just the same amount of reps, youve been doing it right all along, if its the opposite that means yoiuve been doing em wrong all along. Also this helped bring out my lagging lower lats.
#2 Hammer Strength Row (with a twist): If you have this machine at your gym (reference picture below) but dont sit on it like they suggest, instead sit on her sideways and if youre facing to the right (left shoulder pressed up against padded seat) you will use left hand to brace by holding left row handle and grab right row handle with right hand the part where your fist will be parallel with floor and ceiling and the rep movement will be bringing your fist across your body like youre dragging it across your chest. This movement stretches the shit out of my back. Obviously after completion you would follow the above but sitting on machine the opposite way.
#3 reverse DB flys: we think rear delts alot of the time for this movement, but if done right you add the definition and more meat on your upper back straps (yum..) for this movement I get behind a adjustable bench or even a shoulder press seat that are scattered by your gyms dumbbells and I rest my forehead on the top so my backs at a 30 degree angel, this keeps me from cheating and using rear delts. Instead or targeting rear delts I start and finish the fly movement much further back and dumbbells are closest to the front of my legs as allowed versus staying parallel with my shoulders if you were targeting rear delts.
#4 Pull Overs, slight incline: this is always done at end for stretching purposes, but I take an adjustable bench and set it at lowest incline and do an extremely controlled, slow pull over. The slight incline for me personally allows my arms to get behind me while keeping my back against bench to take out any cheating for maximum stretch and ROM. But please be mindful of shoulders being the slight incline will make you more susceptible to injury if not controlled.
Standard Back Routine looks like this: Hammer Strength Row (with A Twist) x3 sets 10-12 reps, Pull Downs x2 sets and x2 reverse grip 10-12 reps, Pull-Ups x5 sets till failure, Reverse DB Flys x4 sets 10-12 reps and no matter what finish with Pull Overs x2or3 sets reps vary with whats left in my tank.
Hope this adds value to your back routine and question, outside of the obvious back exercises I do, these are the methods and exercises ive learned thru the years to add that additional meat where you might have been lacking it and in summary bring it all together for an overall developed back.
For starters I wanted to add some credibility being 29 one might think this douche hasnt been at it long enough to give valued input...lol My old man got me into bodybuilding before it was a fad at the age of 11 against doctors advice of possibility of stunted growth. I have attached a picture of me age 12 6th grade under my elementary school record board beating the arm hang and pull up record. Point is my dad got me into it young, i fell in love and never stopped so I have 18 years of mistakes and lessons learned under my belt!
Instead of throwing a typical routine at you, ill share what helped me advance when I thought I was done advancing and also my favorite exercises that are the best for targeting the back, end of the day theres no secret we all know this, if you have years under your belt you already have a good foundation, where most of us go wrong is taking that foundation and analyzing our lagging points and understand why theyre lagging and adjust, add or change our current routines to help fill in those gaps for example if all I did for chest was pressing movements than you can bet my inner chest would be lagging, but I add flys in there and take my already built chest and add to it and actually finish painting the picture.
Also, everyone does back an bi's I totally disagree. Bi's are easy to tear down do it another day. Your back should be its own day and nothing else being is one of the largest muscles on your body and will need more attention. I also preach to everyone lower the weight, master the form, I went heavy all day everyday for years and am paying for it to this day trying to correct my fucked up form constantly having to train my mind to hold the correct form when its trying to do the incorrect form it remembers from many years of doing it the wrong way. Always use straps even tho some frown upon it, were not powerlifters who rely on grip strength, were bodybuilders and youre not gonna build an amazing back when your bi's give and grip give out before you've even started tearing your back down.
Here's where it gets sexy... after years of being a douche with something to prove always going heavy I changed that up 2 years ago where 3 weeks out of a month im high volume/high rep and 1 week of the month is heavy. Also, I started stretching, not to be more nimble but it helped me feel or learn my back to recognize the points, angles, body position I need to be in during the actual back routine that put the most stress on the muscle fibers.
EXERCISES:
#1 Pull Ups (duh!) obviously pullups are great, but I was doing them wrong. Previously I was doing a pull-up like I was a pencil, straight up and down. I then learned that I wasnt getting the most out of them and ill try to explain the right way which was do the pull up almost as if you were tipping backward a little and bringing myself toward the bar aiming for nipple level. If you try this and you dont fatigue any quicker and can do just the same amount of reps, youve been doing it right all along, if its the opposite that means yoiuve been doing em wrong all along. Also this helped bring out my lagging lower lats.
#2 Hammer Strength Row (with a twist): If you have this machine at your gym (reference picture below) but dont sit on it like they suggest, instead sit on her sideways and if youre facing to the right (left shoulder pressed up against padded seat) you will use left hand to brace by holding left row handle and grab right row handle with right hand the part where your fist will be parallel with floor and ceiling and the rep movement will be bringing your fist across your body like youre dragging it across your chest. This movement stretches the shit out of my back. Obviously after completion you would follow the above but sitting on machine the opposite way.
#3 reverse DB flys: we think rear delts alot of the time for this movement, but if done right you add the definition and more meat on your upper back straps (yum..) for this movement I get behind a adjustable bench or even a shoulder press seat that are scattered by your gyms dumbbells and I rest my forehead on the top so my backs at a 30 degree angel, this keeps me from cheating and using rear delts. Instead or targeting rear delts I start and finish the fly movement much further back and dumbbells are closest to the front of my legs as allowed versus staying parallel with my shoulders if you were targeting rear delts.
#4 Pull Overs, slight incline: this is always done at end for stretching purposes, but I take an adjustable bench and set it at lowest incline and do an extremely controlled, slow pull over. The slight incline for me personally allows my arms to get behind me while keeping my back against bench to take out any cheating for maximum stretch and ROM. But please be mindful of shoulders being the slight incline will make you more susceptible to injury if not controlled.
Standard Back Routine looks like this: Hammer Strength Row (with A Twist) x3 sets 10-12 reps, Pull Downs x2 sets and x2 reverse grip 10-12 reps, Pull-Ups x5 sets till failure, Reverse DB Flys x4 sets 10-12 reps and no matter what finish with Pull Overs x2or3 sets reps vary with whats left in my tank.
Hope this adds value to your back routine and question, outside of the obvious back exercises I do, these are the methods and exercises ive learned thru the years to add that additional meat where you might have been lacking it and in summary bring it all together for an overall developed back.
Last edited:
Similar threads
