I am still pretty amateur when it comes to lifting and I am having trouble getting my back sore the way I like it.

I am 6 months post op for shoulder surgery and have recently been released from my lifting restrictions except for overhead lifting.

Doc said pullups and dips were not okay yet.

I also have a separated AC joint and I am really trying to build my back in order to compensate.

Ive done some reading and understand that for a beginner the back is tricky to work because of poor form.

I have really lightened the weight so I can work on my form and I hear that straps can help too because often the forearms give before your back does. (but that would probably not be an issue for me at this point.)

Was just looking for tips from you guys on ways to better my back workout. I want to really feel it afterwards.

Links to videos/articles are also very helpful!

Thank you for any and all help/advice from you Alpha's!

My usual Back Routine

Rotator Cuff Warm Ups
Cable face Rows w/ Rope (Rear Delt Isolation)
One Arm Cable Extension (Rear Delt Isolation)
Barbell Pull ups
Seated Cable Rows
One Arm Dumbell Rows
Bent Over Barbell Rows
A couple Back Machines (High Reps)

being sore doesnt mean anything

Cmon you cant just say that, explain or point me in the right direction.

I'm looking to learn m8 and that doesn't teach me anything.

to build your back and make it stronger, heavier weights are preferred. Idk whether you can do that or not in your current situation.

form with a lot of back exercises is just getting a full range of motion. make sure you are bringing the arms back fully to get the rear delt with the rows

i take it deadlifting is out of the question?

This post was edited by dro94 on Dec 21 2014 02:31pm

He's spot on with that remark. Do your workouts and don't fret about soreness

Okay, I was just reading an article saying that when you leave after your back workout, you want it to be hard to turn the steering wheel, the way its hard to walk after doing legs.

Was just thinking I wasn't doing much to my back and thats where I really want to make significant gains right now.

I shall heed your advice and just keep plugging away.



I shoot for 10-12 reps when doing back, should I maybe be doing 8 or even less?

I just like doing high reps at the end of my workouts to work on stamina and it feels good.

My orthopedic surgeon said anything below the chin is game. So idk why he said dips weren't, its one of the questions I wish I would have asked him.

dead lifts are okay for me to do.

Bend over while you're doing your bicep curls. That'll bring that back pain back

Difference between soreness and pain.

Sore feels good and is good.

Pain is pain is pain and not good.

Which do u mean?

Lower reps (6-8) and heavier weight if you want to build strength. Try incorporating 5-6 sets of deadlifts by swapping out one of the rowing exercises, cos' that's a lot of rows.

1g protein/ per lb of bodyweight and general nutrition is also just as important as the lifting. Also I wouldn't worry about the dips as they mainly do triceps and anterior deltoid

same problem, i do basically the same exercises

really pisses me off