I want to try a minimalist Program which has more back focus at the cost of everything else. I want to use the same exercises in every back workout.
What are the 3 Back exercises that you would recommend that I should take up.
I am not a big fan of Lat muscles. Unless you suggest a Lat movement I am not planning to include one in the training. In the Olympic lifts also I can do only the Power Cleans with good form.
I am planning to work out the back 3 times a week. I haven’t made up my mind if I should practice different Rep-ranges in each workout or the same Rep ranges. I would like to hear from you about this idea too.
Looking forward to hear from you.(Apologies if my English is not good)
God, Thanks for the simplistic answer. I was interested in knowing which combination would be closest to 100%. For example TBar Rows + Pull Ups + Straight leg deadlift or Seated Rows + Chinups + Deadlift etc etc.
It doesn’t matter. Just row, chin-up (weighted if you’re strong enough) and Deadlift.
You don’t need to neglect the rest of your body to build a thick back. Just make sure you are pulling twice a week and eating
Well, the power clean is a great movement but I wouldn’t see it as a back exercise.
And what is this “I’m not a big fan of lats” thing? Is it more like you don’t like the look of big lats or that you don’t like “lats exercises”? While . I personally believe that horizontal pulling movements should be trained heavier than vertical pulling ones, you should still have both horizontal and vertical pulling exercises in your plan.
By “not a big fan of Lats” I meant that visually I am not a fan of Bodybuilder Lats which are too big just below the arm pit. A thick upper back with good traps & good erector Spinae is what I find more appealing.
I can do Body weight pull ups. I will keep them in the routine as per your suggestion. I was just worried if I don’t do a movement like Lat Pulldown how does it affect the remainder of the back.
Again, Thanks a ton for your answer. It is just something I want to try to see how my Body responds. Will give this a 3 month run and then move to something else
Also, don’t be so tied to this idea. Do 3 movements for 4-6 weeks then pick another 3.
I bet no one sticks with three movements for their entire training career… your strengths and weaknesses, as well as goals and desires, will change and you will need to adjust.