need help with back

paul2004 · Post by **paul2004** » Wed Feb 25, 2009 3:44 pm

hi im new to the site and was wondering if you would give me some advise iv been weight training for about 4 months to gain weight and strength. most of routine is work well i am gaining but im struggling with back i dont feel like im working it properly i dont realy get any sorness the next day like other muscles is this normal? if i bang up the weights it just makes arms ach and not complete a full rep any advise would be helpfull thanks and any back routine ideas

also just one othere thing is see some of the guys straping there knees when squatin is there a special way to strap your knees or is it like wrapping a badage im only squating 100 kilo but got a bit of a bad knee from motocross when younger would this help me.

thanks

swanso5 · Post by **swanso5** » Wed Feb 25, 2009 4:03 pm

back - decrease the wt and with each rep squeeze your shoulder blades together, stuck your chest out and hold for 2secs per rep...the wt will be way down compared you normally do but your lifting with your arms it seems

knees - you need to do more single leg work to strengthen the stabilisrs of the knee (glutes, adductors, abductors, vmo etc)

laurenwilcox · Post by **laurenwilcox** » Fri Feb 27, 2009 11:57 am

favourite back excersize is ill take two benches and put shoulders on one and the back of calves on the other. body is streched out along the benches. then ill get a person to git on abs and ill hold it for a min. ill also use weights on abs to but it hurts more.

swanso5 · Post by **swanso5** » Wed Mar 04, 2009 4:18 pm

there's way better ways...it's actually a glute exercise not abs...the glutes should be holding you up not the abs

laurenwilcox · Post by **laurenwilcox** » Thu Mar 05, 2009 8:34 pm

sorry... i met sit...
i know it is not for abs i use it for back

juan92 · Post by **juan92** » Wed Mar 18, 2009 6:04 pm

bent over dumbell or barbell rows
pull ups