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i need a solid routine to get my back they way i want it. my normal routine is pull downs front and back rows cable and upright. i really need a workout that will kill my back and give me that v i want. No matter how much i do i dont seem to feel sore the next day in my back like my other body parts. what can i do to achieve the look im going for?
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Often people unintentionally cheat their back workouts by using excessive weight that prohibits complete reps. Make sure that you are performing every rep from full extenstion to full contraction. As with other exercises, it often helps to establish the mind-muscle connection. It may help to visualize squeezing your shoulder blades together during rows and flexing your lats during pullups. I also use isometric exercises to help--flexing between sets works great-it also helps with the mind-muscle connection.
As far as a specific workout program, there are literally thousands that would work. I often alternate weekly between emphasizing lats and middle back. This isn't a definitive program but an example would be:
Lat emphasized:
1. Pre exhaust (or superset with pullups) with straight arm pulldown (see http://www.exrx.net/WeightExercises/...BPullover.html) I usually do this standing up with a high cable.
2. Wide grip pull-ups - wider is better for width. I usually do as many sets as it takes to get 30, ala Arnold!
3. V-bar pull-down or pull-up
4. Some type of row- low cable row, dumbell row, barbell row (either whole barbell or one end in the corner-I really like this one) See the following list of a ton of variations of rows -
http://www.bodybuilding.com/fun/exer...le=Middle+Back
5. Shrugs
6. Something for lower back - deadlifts or lower back extensions or good mornings.
On the middle back emphasized day, I would swap the v-bar pull down with some row movement. I like to hit two different angles with my two row movements although I don't know of any evidence to support that this is better than just two standard low row movements. I also wouldn't feel the need to do the pre-exhaust on the lats.
I know this may sound like a lot, but thats what it takes for me to feel loke I got a good back workout. It takes a solid 30minutes of intense exercise to get it in, but it is worth it. I sometimes do it over 45 minutes on days I am really working on lifting heavier weights.
I hope this helps or makes some sense-I may be rambling a bit but le me know if you have more questions.
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