How's everyone's backs coming along? Are you doing

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>>40741826
Looking shredded as fuck bro

Been doing conventional diddlys on monday, power cleans and chins on wednesday and deficit diddlys and t-bar rows on fridays lately. 6'2 205 lbs

>>40741846
>>40741846
Lookin' strong man. Deficit deads have been helping my conv deads a lot. Definitely weak from the bottom. RTS doesn't have me doing chins currently but I might sneak them in to keep my lats in shape

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>>40741826
Mirin hard my king, can you show front too?

>>40741826
hairy and fat still

>>40741846
Cut mang, and work on your rear and side delts. Your traps are too big, so it looks a bit weird. But nice gains, keep up.

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>>40741894
Thanks. Back pic is oldish so here's another old one taken around that time.

>>40741914
what kind of routine bromega

>>40741914
Great body bro, that's my goal, you have very good genetics too. I don't think you have anything to work on. What's your height and body fat? Feels like there's a thin layer of fat over your abs though , you should cut for maximum aesthetics.10/10

>tfw I can't tell because of shitty lighting

I'll just assume it's shit

>>40741875
Thanks bro, deficits are fucking awesome, my favorite is to do 8x2 on volume day

>>40741909
>traps too big
Kek, thanks m8 I want comically large traps so this is good news. But yea my side delts have always been frustrating but on the other hand i don't really care so much about aesthetics. Maybe one day

>>40741846
Fat as fuck lmao

>>40741985
Your traps are fine and average/normal. You're just fat which makes it look offset. You'd look like you had a way bigger back if you didn't have those lovehandles.

i'll be the first one, but natty? height and weight?

chin ups are for fags. do pull ups instead

>>40741976
This

how the FUCK do i make it not look like there are three goddamn suns in the room next to me

>>40742020
>not doing both

>>40741826
my back sucks and i dont know how to fix it without going full fratbro split routine. are there any compound lifts that grow the fuck out of back? i feel like my lats havent grown in years

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>>40741985

>>40742035
Rows, my dude.

What cues for back exercises?

I'm not sure if I'm hitting them right or enough

>>40742035
Pull ups chinups deads

>>40741944
>>40741944
Thanks. Both the pics I posted are heavily taking advantage of lighting/filters/etc so keep that in mind. I've definitely got room to grow.

But I was 6' 175 in those pics. Maybe around 9-10% bf, if I had to guess. Never used calipers

>>40742017
Yes, honestly natty. Like i said though, really good lighting/angles in those pics. Can't complain about my muscle insertions either.

>>40741936
I always alternate between hypertrophy and strength routines. I get bored easily unfortunately. Right now I'm doing RTS and enjoying it a lot.

To people who do killer chins and pull ups

how do i make sure i'm not being retarded and just using my arms for them?

>>40742079
good to hear, it sheds light, my only part that is lacking significantly compared to the rest of my body are my delts. seeing yours from the back made me insta assume you roid. I hope they'll grow someday.

>>40742160
I do lots of facepulls and rows because I'm paranoid about shoulder issues. Probably explains my rear delts.

Anyway just keep at it mate. Everything in due time

>>40741988
>>40741902
What's the point of these posts? Are you upset for some reason ?

>>40742186
I think the first guy was referring to his own back

>>40742035
do back every day for a few weeks

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>weighted chinups/pulls
>dumbbell rows/tbar row
>barbell shrugs
>facepulls
are these the most fundamental back exercises?

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>>40742386
deadlift......

>>40742424
I said back exercises

>>40742424
Aré deadlifts good for lower back, mainly for someone who had a light injury on it a week ago?

>>40742554

no

Are deadlifts really necessary if you do cleans? Cleans are so much more fun.

>>40742141
it's impossible to do a pullup using just your arms, or a chinup for that matter

if your elbow traveled back and down, your lats were activated

as far as a cue to put most of the tension on your lats, think of pulling back and down with your elbows and not your arms

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>>40742603
hello cleanautist

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My back is coming along quite nicely, but I've still got a lot of work to do. I just need a pull up bar so I can them all day. I have zero friends or even acquaintances so that makes it that much easier to leave humanity.

>>40742693
post dick

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>>40742693
How's the front coming a long

>>40742693
FAIRFAX

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r8 plox

>>40741826
Look thick, tight

>>40742721
THIS

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not bad I would say, I dont deadlift anymore, only when im drunk with buddies.

>>40742721
Femanon here whose curious as well.

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>>40742721
Right after a bulk so my stomach looks huge in this. This was about a week ago and my abs are making an appearance :)))) I have no friends so that makes lifting all day easier

>>40742769
structure looks great, just cant see your muscles with your current bf%

>>40742919
>>40742693
you look like a 30 year old used up crack whore

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>>40742693
>That tatto

>>40742937
brazilian used up crack whore, fixed

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>>40742937
Thanks :') that's what I'm going for

>>40742769
Really great lats, I would work more on rear and anterior delts, and maybe rows for thickness (can't tell because lighting)

>>40741826
I can't do a BW chin-up yet. Started at - 45kg down to -13kg (im 85-87kg).

I fucking love chin ups though and can't wait to do one unassisted.

>>40742975
go attention whore somewhere else, thank god these faggots are ignoring your ass, fucking cum dumpster

>>40742818
Shut up

>>40742635
Thanks, I must just need to do them more.

what would you recommend to someone who cant do more than 4 pullups? my back isnt growing very fast, shit is taking forever and my pullup count sometimes goes up one or 2 then falls back down to 4

>>40743176
Eat More + do as many chinups as you can, as often as you can. Full Rom. Chinups, not Pullups.

>>40742919
>>40742693
P H O E N I X
H
O
E
N
I
X

So that's what skinny fat looks like.

>>40743317
She's clearly from Oakland

>>40743352
Op? Yes, skinny fat as shit.

>>40743437
Born n raised bitches. 100% degenerated

>>40743241
i see, i only do closed hand pullups, maybe thats my problem. i was always taught that those were the only type that did your back and counted, and chin ups were like cheating because mostly your biceps lift you

>>40743508
hey bby im in cali and can bang

>>40743566
Op here. In my opinion chin-ups are superior because while benefitting from the extra bicep assistance, the heavier weight that's doable hits the back just as much as in a pull up. So you just get more bang for your buck. Heavy ass strict chin-ups will wreck your back while also building up some nice bi's.

>>40741846
Wtf is wrong with your shape

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>>40741826
There's some progress. I still have a lot of work to do on my noodle arms though.

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Just took this about an hour ago, be gentle

>>40743952

You in Hawaii brah?

>>40743981
Yeah, this was Mount Olympus above Manoa

>>40741826
>tfw currently looking for a job so i can get money to get a gym membership
>scrawny
>dont have a pull bar at home
am i ever going to make it

>>40743595
I'm bigger than you

>>40744046
moana was shit

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Need a massive cut, but I now deadlift 550, so I'm quite pleased with myself.

My fear is losing it all trying to get lean, as is the fear of most fat gym rats.

>>40745332
>moana was shit
top tier sexy waifu you mong
stop being such a big gay man

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>>40742646
>cleanautist
lol

>>40742051
Pull with your elbows, don't make it a bicep movement.

>>40745259
stop being 16

>>40745568
Are you like 4 foot tall?

>>40745660
5'5 180

>>40741944

Chest needs work. He should bulk, then cut with ab focus and maintenance everything else

>>40742035

no lie

bent over dumbell row 1 at a time so you can focus on the muscle, and also

some calisthenics (I swear this fucking works. you can see/feel the traps contracting on waist taps):

https://www.youtube.com/watch?v=eH3bbEIV_Oo&index=22&list=PL0AD31EE49B16F61E

>>40746005

sorry thats 1 side at a time

>>40742769

straight up dyel

>>40743952

you need mass

>>40745568

dood, how big is your fucking head in the far left pic?!?1

Jesus Christ! What's your IQ with a cranium like that?

>>40742051

do you feel it after 20 reps? then you're not hitting it

try focusing on filling the muscle with blood

>>40742386
>facepulls
Are they really that important/good? Have done them maybe once years ago, but I read about them all the time on here

>>40741826
why do your delts look so retarded

>>40746151
Cuz they are fucking huge breh

>>40746037
really?

In my second set of weighted chinups. 10kg, 3 sets of 5, last set as many as possible.

>>40743952
When you hike, use your calves.

>>40741826
I've never took a pic of my back but everyone in my gym says I have a really nice back.

Pullups, weighted chinups, deadlifts, barbell row sometimes. That's all really.

>tfw great back but shitty front
I hate my chest

>>40741914
those abs insertions & proportions look fabulous at that bf% my dude,mirin,do you do anything special for them ?

>>40742386

Holy hell those disgusting quads ruined it.

>>40747454
I'll occasionally do ab wheel/hanging leg raises supersets but I'm pretty bad about working my core desu. Just low bf% and fortunate insertions

>>40747460
faggot

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Trying to fix unbalanced lats and delts. It's so difficult.

>>40741826
FUARRRRK HOW COULD I FORGET FUARKKING DIDDLY ON BACK DAY

Yesterday was back day and I'm sore as fuck now.

Never gonna make it brahs

>>40743952
how old are you

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lighting is everything

>>40748794
Lmao
Dyelegs?

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>>40749825
> back thread
> dyelegs?
This guy.

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Sorry for the shit quality, but opinions? rate? pls feedback /fit/

>>40747939
19

Progressing on bent over rows is fuggin impossible
Doing 140 lb

>>40741914
unfair genetics boi

>>40750036
You look pretty joocy
Does that count for feedback? Your arms look a little small compared to your back, your posterior chain looks a little underdeveloped compared to lats and upper.

>>40747591
You should work on your neck, it looks pencil shaped

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>>40742693
Holy shit I want your body. Routine/diet please?

>>40751160
thank you senpai.
any recommendation on exercises i should focus on? Also, natty.

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>>40742808

>>40742919
I could be your friend ;)

>>40748794
I about shit myself laughing at this pic, looking good mang.

>>40741914
is this achievable natty???? xDDDD

>>40751393
Yes.

>>40745568
this guy looked so much better when we never knew how tiny he was in proportion to his head.

>>40747591
holy shit forearms of peace

>hurt my back last week AGAIN because of fucking sciatica
>can't do deadlifts, squats, rows or shrugs

My back gains are going to suffer tremendously aren't they? Surprisingly though, I've found that I'm progressing nicely on weighted chinups, an exercise I couldn't previously progress fast on because rows x3 a week would leave my lats too fatigued.

Can I just do chinups and have a decent back with them alone? Once my back heals i'm ditching deadlifts for good and sticking to rows and shrugs only for my back, and even then i'll probably still irritate my sciatic nerve again.

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Traps & lats are super lagging. I know the pose is weird too

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Makin' gains

>>40751393
do not know if ur being srs
but yea

>>40743952
Are you in NY? This is important.

>>40741846
You look like a lumpy pear lol

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>>40741826
How do i flex my back

>>40755108
No, why?

I just got into a wreck last night drunk driver hit me and bulge my disc. Can anyone tell me if it will heal...

>>40741826
ii-iiis that natty

>>40741846
Wtf im 6'2 210 and I look skinny as faurk

>>40741846
Im 6'2 210 and I look skinny as faurk pls help

>>40741826
dat acne tho

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>>40742919
Ayy Raiders

>>40742051
The only thing that worked for me is letting my shoulders go forward at the stretch and then retracting my scapula at the contraction. Pull the weight just slightly after you begin retracting your shoulders and release the weight slightly before allowing your shoulders to roll forward. I don't feel a damn thing in my upper or middle back unless I do this

>>40755346
Roll your shoulders back and down like you're about to do a bench press, KEEP YOUR CHEST UP, and then push your shoulders forward until you feel tight.

>>40756454
Ayeeee

>>40742919
> PLS B in MOSCOW

Are you slavic by any chance? Very nice body

>>40743670
Damn lol mirin n-no homo

>>40756272
retard