Mixed Martial Arts, Thaiboxing, Brazilian Jiu-Jitsu, Combat Submission Wrestling, Jeet Kune Do, Women's Self-Defense, Boxing and Filipino Martial Arts
thanks guys, either way i already do what Hardball has recomended Im just guna slap what everyone else has recomended onto my routine n see what helps me, Im more for building muscle to help with my martial arts training etc its just iv left the back and I dont want to be unbalanced in terms of muscle on my body if you get what I mean as it just feels werd.
anyways Thanks very much guys for the response i learnt alot more than expected haha.
Check out Underground Training Exercises for tons of great exercises
Body weight exercises are very good, if you have the strength to do them. With added weights is good, when you are ready for the increase.
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Tribulus Terrestris, Health Directory
Deadlifts
Partial deadlifts out of a rack
Chins
Pulldowns (reverse grip and overhand grip, wide medium and close grips)
Bent over ez bar rows with a reverse grip pulled into your hips while bending at a 45 degree angle
Bent over dumbbell row
Hyper-extensions
Seated pulley rows (both narrow and wide grip)
Seated machine rows (Hammer strength are tip top)
T-bar rows
Obvioulsy don't do all of these, you will be in serious pain for a week at least and way overtrained if you do!!!
My faves are, Deadlifts, chins, bent ez row, pulldowns and seated pulley.
The agonist and antagonist depends on the muscle being trained. If you are training back then the chest becomes the antagonist to the back and if you train chest the back becomes the antagonist to the chest. The antagonist simply helps the joints/tendons/bones achieve a balance of forces. For example if you did bi-cep curls without the tri-cep acting as it's antaganist the elbow joint would blow out, therefore the antagonist is required.
Chin-ups are the safest. Be VERY careful with deadlifts. In martial arts punching and pulling actions plus weapon training develops the back as well.
Balance is definitely important as it prevents injury from occurring. Most martial artists simply from our fighting postures develop what is called in internal rotation... that is, our shoulders roll forward, our neck tends to lean forward and we tend to have a greater kyphotic curve to our thoracic spine. Training the back, specifically the rhomboids can help to correct this imbalance.
Chinups... do them with a 25 lb dumbell held between the legs, if you are strong enough to get 15 or more. One ex I like donig is lying laterally across a bench, and I take a 50 lb dumbell and do pull overs. Breathing IN when lowering the thing almost to the floor and my back is arched real good. I hold my breath at the full extent for maye 3-4 seconds. breath out on the lift
Best one though is the one that can wreck you if you use bad technique.
The Deadlift. It is real demanding hard work. If you do 4-5 sets of 5 reps heavy (close grip), then lighten the load and do maybe 2 x 10 with legs almost straight (wide grip), and back straight...with a shrug of the shoulders etc... you will grow a strong back. Good finisher is also bent over rows, after the deads. 2 x 8 reps is plenty enough. Rest the next day. Do the deads 2 x a week and the rest 3 x a week(same day)
I suggest do Squats and then chest on same day. Deads after leg work, then chest. If you are working the whole body, best to do just one good slow set of biceps curls, and shoulder presses. U be tired enough already
Good luck. If the deads are too much, you can do backraises on that weird looking rack that you hook your heels under the t bar and thighs across the pads. Hold an arch for a couple of seconds at the top of each rep. Lower back will be very sore if you never done this one. Go slow, and after 4-5 sessions, your back will handle this ex okay. 2 sets of 10 works good enough. Get stronger, do it with a 25 lb plate in your hands
Last edited by Middleweight; 01-07-2009 at 08:22 AM. Reason: content
Suggest go real slow with the deadlift and use a trainer to take you through your first session with them. Keep back straight, and when you start the lift, sink back on your heels a bit as you slowly lift the 225 lb barbell off the floor.
Ok U are strong; 315 lbs.
I did strain my lower back doing this once, I went too quick. It almost feels like bone problems and it takes 2 weeks to heal up, but you can still work the back, just work around it. Took me a month to fully recover but I am long over fifty y.o.
Chins, rows and deadlifts are my favourite for back development. Deadlifts are probably in my eyes the best movement in the gym. They bulk up your back, produce the most strength possible and also work your cardiovascular endurance.
Hi... just like one of our friends said. Bench declining, running, jogging are the exercises to back muscles, without lifting weights. But be cautious when doing. Take care of your health. Thanks for sharing with us.
In youtube there is video
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