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2004/11/19, 01:30 PM
It's only been 9 weeks since I have been back working out seriously. It just dawned on me, in all the time I have spent over the years weight training, and I have never had sore back muscles? If I switch it up, or add weight to any other muscles,I feel the burn :dumbbell: but never with my back? Someone suggested I am not going heavy enough? Any ideas why my back muscles have never been sore? Maybe I need a new back routine? Any help would be appreciated.:big_smile:
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2004/11/19, 03:08 PM
Deadlifts, Rows, and Goodmornings all work my lower back good and bent over lat raises, and lat pulldowns hit the upper back pretty good for me. I usually do 3 sets and up the weight at each set, different things work for different people but I hope this can help you out.
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2004/11/19, 04:09 PM
natalie what are your goals? to be toned? to be stronger?
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2004/11/19, 08:34 PM
to be stronger meance:dumbbell: I do rows, pulldowns and bent over lat raises now. What are goodmornings????
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2004/11/20, 02:42 AM
Nat, do some serious chin/pull ups and I promise you that you'll be able to feel your back muscles sore the next day..........
I don't like "Goodmornings", too many people hurt their lower back with that exercise. :surprised:
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2004/11/20, 06:04 AM
natali , first off
you can start doing deadlifts...this is a key exercise for back...ask a trainer to show you the correct form or someone knowledgeable...
also try 'lower back machine' if you have it in your gym ...keep in mind higher you place foot holder...the more it will hit your hamstrings...also if it has a strap...buckle yourself in so you won't fly up when u get to heavier weights...
Also try T-Rows...work extremely well for me( usually a machine ...a stick with handles...)
cable Pull-downs/or pull ups are excellent too...make sure you do pull-downs with your arms to the front...focus on the feel...
pick weight you can do 3-5 reps for 'strength gains'....if you looking for muscle endurance then do 10-15 reps...muscle gain is best with 6-8..
You can also do cable rows...focus on keeping lower back fixed, and bring handle to the middle of your chest, pause, then bring back controlled, focus on control ...
part of the reason some people "don't feel sore" is they don't increase weight/reps ...ie progress...so they do same weight, for same reps, same exercises, same sequence of excercises etc...not saying that's your case...but keep this in mind...try to push yourself...I have recently had my friend realize he was not using heavy enough weight..because he was afraid of it...eventhough he could have safely/easily done it...so don't focus on weight as much as how it feels and whether you can do it safely for x reps...
try to do 3-4 exercises for back, 2-4 per each
so sample would be
-Deadlift (12*, 5, 3, 3) do it always first...because it requires most strength and coordination
-you can also do a set or two of back machine to get a nice 'burn' going (15,15,15)
-T-Rows(12*,5, 5,5)
-or cable rows or barbell rows (12*,5,5,5)
-Pull-downs(12*, 5,3,3)
-or wide grip pull ups(12*,5,5,5), use additional weight, if u can do more reps than that with your body weight....without jerking yourself up...
use this as a springboard for ideas...go by the feel...if you worked out for a while...you should know how your body is responding and change accordingly
Goodmourning are where u place bar on ur shoudlers as you would do a squat, then u lean forward with ur back and then go back up...i don't like it because it's more for balance/coordination exercise ...i can't use much weight with that so i just skip it...
anywayz gl with your training...hope this was helpful
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