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2005/04/25, 09:45 PM
despite many attempts I've yet to find a solid work out for my shoulders and back.
I'm able to target my lower back easily but my upper back work out is a disgrace in my opinion. I do machine pull downs and I guess a machine type row. My brother suggests chin ups and pull ups, a lot of people agree. It seemed logical so I tried it... I couldn't even do one of either! Hell I couldn't even hold myself up on the bar... I felt pitiful and it just showed me the piss poor results of my back work out. My goal is to be able to do at least one either but my back muscles are so weak I can't even hold myself up, what excersizes and steps should I take?
I have a similar story with my shoulders and bottom line they are just pitifully weak... what would be a good routine to work on my shoulders?
I'm tired of wasting my time, pretending I'm actually working these muscle groups any insight that can be offered would greatly be appreciated.
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2005/04/25, 10:14 PM
Try a program from here on freetrainers and add in the wide shoulders routine.
The program will give varied exercises back included. You can choose from beginner, intermiediate and advanced.
Good luck.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
Montreal Canada
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2005/04/26, 11:07 AM
Bighoss...you're not alone...I tried a few weeks ago and did 1 (give or take 1 :big_smile:). So then I came here and found this post:
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=2&t_ix=744
Read through it and you won't feel so bad...the greatest thing about discovering something that's hard for you to do is you can use it to grade your progress, with the understanding that it will require a lot of work and big gains to do them.
I remember in my earlier years I was a gymnast for 4 years from Jr. High to High School and I used to do 2 sets of 10, just to warm up.
If you fill out your profile and goals we'll be able to help you out a bit better in the future. Good luck
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2005/04/30, 11:49 PM
Pull ups and chins ups are for people who have been atleast working out for a while and can do them easily, so don't do those.
Here's a program you can try or not, I think it would help you a lot. Do 4 sets of each of these exercises.
Back:
-Dead Lift (check site for technique)
-Bent Over Barbell Rows (or Dumbell)
-Lat. Pull Down
-Seated Rows
-Power Clean (check site for technique)
Shoulders:
-Front Dumbell Raise
-Lateral Raise
-Shoulder Press (On incline bench)
-Shoulder Press (Behind head on Chair)
-Shoulder Shrugs (with bar or dumbell)
This is a fairly simple workout routine, however if your problem is as bad as you make it sound, then I think this will help you a lot. With in 4 weeks you should see a difference. Take care.
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2005/05/01, 06:12 AM
If you got access to a cable station...then do pull downs...especially one handed pulldowns...start with hand facing away from you as you grip the handle...as you push down...rotate the handle and touch you chest so that your arm is facing you while gripping the handle....do this 1 count down 1 count pause and 1 count up......very effective at building upper back...
Also try one handed rows....grip the handle with neutral grip...and pull back touching the handle to the side of your ribs....1 count each phase of the lift also...
So that
-Romanian Deadlifts + Shrug(12*,8,6,4)(when you shrug don't roll your shoulders, up and down....and pause at the top for a second)-rest 3-5 minutes between working sets
-One arm pulldowns(12*,8,6,4)- rest 3 minutes between sets
-one arm rows(12*,8,6,4) - rest 3 minutes between sets
for shoulders which I suggest that you do on a separate day...you do something like this...
-Power Cleans(12*,8,8,8)- learn proper form....it's vital...use your legs....- rest 3 minutes
-Push and Press(12*,8,8,8)- rest 3 minutes
-Standing Alt Front DB raises(12*,8,8,8)- rest 1 minute
-Lateral DB raises(12*,8,8,8)- rest 1 minute
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2005/05/05, 12:47 PM
yeah ive started doin upright rows on the good old smith machine, you know its doing you good.
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driving to eat a carvel cake
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