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ryano3 · #21 (**permalink**) 02-02-2008, 10:43 PM

Quote:

Originally Posted by JCsBck

You said you need something for the back, that's why I said that about the pullups. If you are only benching once a week it should be fine. Yea I meant each body part once a week.

ok i gotcha sorry about the misunderstanding b4

yes im becnhing only once a week wif this program

bluegreyhound · #22 (**permalink**) 02-03-2008, 05:20 AM

Quote:

Originally Posted by ryano3

i noe pull-ups to the back really help but i dont have access to the chin up station or hangin bar.

I see. You could alway look around your neighbourhood to see if there is a kid's playground with monkey bars. Seriously, pull-ups with wide grip palms facing away from you is tops here.

Quote:

Originally Posted by ryano3

im looking more to target the upper/middle back section,rather than the lower back with deadlifts.i mean the whole region tat consists of the rear delt and lats.

Lats and upper back will get worked with heavy deadlifts. To keep the back from rounding, you frequently get told to keep your chest out. Personally, I find that I do that by consciously squeezing my shoulder blades together. (BTW the same technique works with squats). That works the muscles in your upper back area. Don't forget that you have to use your lats to pull the bar in towards your your body in order to keep the bar close and maintain the leverage advantage.

Quote:

Originally Posted by ryano3

I can get full rom with heavy weights but i feel it stressing my arms more than the back and i dought im working it as much as it should.
u do them with a fast tempo right?or slowly,coz after experimenting faster seemed 2 hit the upper back more.

Do them neither fast or slow. Someone you can do them with what seems to be full ROM, but your body tilts to assist and takes the effort away from your back muscles. Your arms still work hard to finish the movement towards the top though. That is why I recommend the barbell version - much harder to cheat. Not saying that you do this deliberately, but sometimes with heavy weights it is hard to keep focused on technique. All the best with training!

ryano3 · #23 (**permalink**) 02-04-2008, 06:23 AM

Quote:

Originally Posted by bluegreyhound

I see. You could alway look around your neighbourhood to see if there is a kid's playground with monkey bars. Seriously, pull-ups with wide grip palms facing away from you is tops here.

Lats and upper back will get worked with heavy deadlifts. To keep the back from rounding, you frequently get told to keep your chest out. Personally, I find that I do that by consciously squeezing my shoulder blades together. (BTW the same technique works with squats). That works the muscles in your upper back area. Don't forget that you have to use your lats to pull the bar in towards your your body in order to keep the bar close and maintain the leverage advantage.

Do them neither fast or slow. Someone you can do them with what seems to be full ROM, but your body tilts to assist and takes the effort away from your back muscles. Your arms still work hard to finish the movement towards the top though. That is why I recommend the barbell version - much harder to cheat. Not saying that you do this deliberately, but sometimes with heavy weights it is hard to keep focused on technique. All the best with training!

thank you blue ya assistance is more than welcome

i am well aware of the fact tat wide grip pull ups wif a reverse grips is great 4 the back but thanks anway.and the thing is i could do them at the park tho id hav to drag along my barbell and wieghts coz im supersetting the 2 excersises.unless i do pull ups with chin-ups.

and then change ma training regime so i do benching and shoulder press together?

thanks for the tips i will try remember them and put them 2 use next session

so your basically saying a medium tempo is good?and yes i noe wot u mean about ya body having to adjust to take strain away from the back muscles,ive experienced that.

ryano3 · #24 (**permalink**) 02-07-2008, 06:33 AM

late update on training

i did gmv yesterday,easy as usual im gonna increase the reps until the next phase,coz it seems 2 easy.

anyways i did GVT upperbody training today,benching woz fine,i did better with the b.o dumbell rows following the tips/assistance from blue and,jcsbuck and the others.

a question on abs,i heard there is a special order u do ya abs,is it smaller muscles first?like obliques,then trunk?plz help with this

will update on saturdays gvt 2nd upper body day and the next gmv session.