I am have a hard time doing a good back workout. On a chest/shoulder/leg day I can really feel the muscles involved, isolate them, and after I'm done I can tell that I worked them hard. After a back workout my biceps are pretty sore...but that's about it. I never really feel like I accomplished much, even though I did 3x8x90 db rows.
Does anyone have any tips/exercises that they can really feel your lats being worked? I think it's very much a part of me not being able to see them working in a mirror or something. I almost feel silly posting this, but I really hate back day since I'm just so...bored. I think I've been spinning my back muscles' wheels for the last 3 years.
pull ups, then chinups. Then do the same with pull downs, then reverse grip. Finish up with a pull down bar hooked up to the tricep pulley. With arms straightened and your wrists resting on the bar, pull down to your upper thighs/ belt line... wherever it hits. My next back workout I focus on rows. I start with machine, then to hammer strength rows, t bar rows then bent rows. Alternating makes it a little more interesting.
Originally Posted by The_Hamster
the reason you can feel the 'burn' more in those small muscles is because the blood volume increases.
when you train big muscles like legs and back, its harder to get that feeling. You should change your thinking to "If I can feel the burn real good, I'm working small muscles that don't matter and should stop immediately"
who feels the 'burn' when doing deadlifts? if you wake up the next day and can't get out of bed because you are stiff and your joints are beat to hell....then you did it right.
One thing I have noticed over the years of getting friends and acquaintances lifting is that for rowing movements some people do not use the correct form and need to learn how to effectively do the movement to get full back muscle involvement. They would do the movement thinking their arms are moving the bulk of the weight, leading to biceps being pumped and burning before back has had complete workout. I always suggested going to thumb-less grip on rows and pulldowns/pullups to use the hands as hooks, feel the stretch of the back muscles, the movement of the scapula at full extension and feel the contraction of those muscles at the end of the movement finishing with movement of scapula almost trying touch them together to get peak contraction of your back. It is not intuitive to everyone, especially if never performing manual labor involving the those muscles.
Additionally I would always start them on the roman chair for back extensions to feel the contraction of the spinal erectors and then move to good mornings, stiff leg deadlifts before ever going to deadlifts.
I think this is what OP was asking for.
Barbell Rear Rows 3x10
Cable Seated Row - close grip -3x10
Wide Grip Lat pull downs 3x10
One Arm Dumbell rows -3x10
Straight Arm Push downs 3x10
Chin ups - sets of 3x 5 or 10
Pull ups - sets of 3x 5 or 10
Dips - sets of 3x 5 or 10
I also add on monday
i would imagine form...focus more on your form and concentrate on controlled movements with proper form...that's the biggest thing...reduce the weight if you have to. if you have poor forming you're going to end up using your biceps more than your back muscles, or just not get anywhere..