Toning back muscles

I know you can't target specific areas for fat loss, but I'm fairly certain you can target specific muscles.  I am trying to tone up my upper back and have a few exercises I do, but want to change it up and add others into my routine.

Any suggestions?

Thanks!

Robbyn

You can surely target muscles! I've been doing lat pullovers (w/ dumbbells) or lat pulldowns (cable) and seated row (cable) for my back. I'm sure there are others, but for now, that's what I've got.

Yeah, I've been doing the seted row cable and a few different pulldowns, actually sitting backwards on the machines and arching my back, while squeezing the muscles back there.  I can really feel it, especially when I vary the amount of weight.

There is a member, iamme1270, whose profile picture is of her back - it's very impressive. You might try pm'ing her for suggestions (if she doesn't see this post) or ask her to respond so we all can see ;)

ah-- amethystgirl... you make me feel so special & good about myself when i am so down in the dumps-- :) THANK YOU! (i only wish someone said what you said about my backside! i wish my glutes were as nice as my back... but oh i'm working on it!)

I HATE to actually post what my back routine is bc I am so dreading any backlash (pun intended) on these fitness boards-- but so far-- Robbyn, you're on the right track--

with your pull downs-- which kind are you doing, what weight-reps-sets?

are you concentrating on your shoulders at all? they do play a big role in the appearance of your back... if you want the V back-- shoulders are key in the back appearance... and what do you do for mid & lower back?

give me a better view of what your mins/maxs weights look like, routines, and workout looks like on a back day & i'll give you some ideas-- bc on these boards- lord knows if you post a workout- you're looking for a whipping!

cheers-- and i seriously appreciate the back kudos-- it was my first body group with my shoulders I hit hard so as to equalize and/or minimize the total size of my butt! LOL

iamme - I understand your hestitancy, but unless you are going to recommend 700 squats a day, I don't think you are going to get the "backlash"... haha, I get it... I get jokes.... that you think you will. I think that thread got out of hand, but when I read the original post, my first thought was - that seems extreme, and maybe not that efficient. One poster replied with ways he saw it could be improved, in less time and with less risk, pointing out that fewer weighted squats would provide muscle, whereas 700 unweighted squats would just give endurance. He also pointed out some of the exercises were isolation exercises or used machines that can cause injury - things that I'd really like to know before I launch into a routine. But then everyone jumped on him for being critical, and...

So please! post what you do for your back (and I couldn't compliment your bum, because you don't have a picture up - I'm sure there are some guys here who wouldn't mind) - if some people have ideas about how to make it more effective, they can post, but I don't think getting critiqued on a weight routine is a bad thing - you can always take what you like and leave the rest.

I would love to know too!

Well, again-- i still have some issues with posting what I personally do-- but I'll give a well rounded list of movements/exercises that will rapidly build the back- at least for me-- I steadfastly refuse to post the amount of weight I do these with-- it is a personal thing by person- but your back/shoulders should be powerful - it's a big group-- so don't be scared of adding heavier weights-- most of these major muscle moves should be on the high end of the weights! with the exception of some of the raises-- straight arm, front, etc-- these should be done with lower weight! otherwise, you'll bust a tendon/cuff & you'll feel like giving up if you try to push higher weights with these!

-- note, building your deltoids (shoulders) is imperative for a good back- the classic V back is the deltoids with mass center & lats-- so I have HUGE shoulders along with my center back

all of these are necessary good for back definition- they are like 10 commandments for your back

- the first 3 below every woman should do for the overall upper physique back/arm development - do push ups daily- like abs - they just have to be done, no excuses!

see exrx.com for proper form for all lifting or get a trainer before starting ANY of these! I am not responsible for your beautiful V back or any injuries!!!

• Pushups - 3 sets of 10-20 a daily (full body or kneed if you need to) watch you hand position to build chest & back
• Pullups - weighted assistance when you start- lower weight as often as you can for mass
• Dips - weighted assistance when you start- lower weight as often as you can for mass
• My top 6-8 are below w/others i for sure do as a minimum!
• Upright rows - excellent- i use serious weight with these to build mass in back & shoulder - these are my #1 favorite because it works a lot
• Rear Delt rows - excellent- again, serious weight here- they work!
• Lat pull downs - front - excellent- watch hand distance here too and pull to chest while activating back muscles - pull to imaginary point on your chest puffed out- you have to FEEL for the activation to know it's working
• Close grip pull downs - front - excellent- watch hand distance here too and pull to chest while activating back muscles
• Lat pull downs - back - excellent- watch grip to activate muscles
• Lateral raises - very good - these suck to do- but do build shoulders/back for overall good back look
• Straight arm Pull downs - good- hard but worth it
• Straight arm Pull overs - good -i hate these but they bang out lat mass
• Shoulder press - excellent- imperative basic move
• Military press - good -basic move too
• Lying rear delt row - great move
• Lateral raise - good
• Lying lateral raise - boring move, but good

For the above
- 3 sets of 6-8 (heavy, hard to do weight) when building mass 3-4 days a week-  3 sets of 10-15 (able to do 10-15 reps weight) when maintaining mass 2-3 times a week
- i work the core back muscles and shoulders HEAVY - if you want results, you have to be dedicated & consistent! I love my sexy V back!!! My shoulders/back make my butt look smaller!
- watch hand grip distance on bars for all bar pull downs- it makes a difference - ask for an experienced spotter or trainer to make sure you are activating correct back muscle section
- i do a lot of good mornings & squats w/presses for my lower back too - those lower back muscles are HOT and give you great posture & ward off back pain 
- note, i do NOT do shrugs or a lot of trap work bc I don't want to have massive rounded top on my back/shoulders-

I pretty much rotate all these out over my 3-4 days of back & shoulder work--

good luck- this is off the top of my head- these are exercises- not my routine but I do all of them in a set pattern to see results!

ps-- it will be a long, cold, blizzardly day in hell before i post a pic of my bum/glutes anywhere!

Hiya iamme...

I was just looking at your gallery, what a great accomplishment!

I do cardio 3 times a week, at home, we have a treadclimber, which is a combined treadmill and stepper.  At the gym, I start with 30 minutes of cardio on the treadmill, then onto weight training for anywhere from 30 to 60 minutes.  For my back, I do the pull-downs and seated row.

On the pulldowns, I am lifting between 40 and 60 lbs.  (I do 3 sets of 20 reps, starting with 40lbs, increase to 50 and finish with 60)  If I have anything left in me, I'll do a fourth set of 20reps at 35 or 40 lbs. 

On the seated cable row, I start with 45lbs and increase 10 lbs increments, again, doing 3 sets of 20 reps each.

When I do have my trainer, I also do a lot of lifting with dumbbells as well.  But, when I am alone, it's much easier and I believe I get a more efficient work out using the machines.  And, I don't mean easier and in easy to do, I mean easier as in I know exactly what my form should be, where to squeeze, how to sit, etc.

I've lost 200 lbs and my upper back and sides are the only areas that are being stubborn.  I do also need to work on my upper arms, but not for flabby skin underneath, more-so for toning and building the muscle there.

I swear, while it was hard work, the biggest amount of weight I lost seemed so easy compared to this last bit.  I have to be more strict with my diet then ever, weigh and measure and calculate absolutely everything.  I am 17lbs away from my goal weight and sometimes it seems like I will never get there, but I'm not one to give up easily, so I push and push every day.

Robbyn

I dropped in on this thread and don't have much to contribute, but read on because I too am envious of iamme's back pic! I have to say, msrobbyn, that I looked at your gallery pics after I read that you'd lost 200 lbs, and WOW! You look fantastic. Kudos to you for your work!!

Others may have more comments, but I'd suggest you pay particular attention to what iamme said about set numbers and weight. If you want to build your back muscle mass, you'll probably want to use a weight that is too heavy to do 20 reps. The idea is that when you get to number 5 or 6, you feel tired, and you're working hard to do one or two more. I think iamme's advice (and results) cannot be argued with.

You can get by to build a back pretty easily.... one armed rows with dumbells single and doubles, make sure you are bent over at a 90 degree angle, what i use most the time.   lat pulls downs (wide grip) if you cant do wide grip pull ups.  Just two 3-4 sets of each of those 2 a weeks and its all you'll need. 

msrobyn, i meant to say too that I am BEYOND impressed with your pics too-- for a woman to lose over 200 lbs in a healthy, slow, measured way is more than a life accomplishment- you must be so proud-- and your health benefits must be skyrocketing! you look maarrvveeelllous!!!

your cardio sounds good-- so stick with it- i cannot advocate or really comment on it bc i have a personal issue where I am over-exercising w/cardio-- i have to NOT even talk about it... lol... it makes me want to go run/bike/swim & i HAVE to cut down on it!

as finn agreed- to build mass, go with a max weight you can pump out the 5-6 in a set- busting out 20 reps 3x with increasing weights at the numbers you mention is very good-- but if you want to 'blow up your back' as my husband says-- mess with the weights - try different ones to see what you can max out 5 on -- maybe it's 80-90 lbs for you i really don't know-- and 5-6 pull downs of a heavier weight with correct form will give you mass gains as well as some soreness, LOL. DO NOT OVER DO IT THO IN THE NAME OF VANITY! try it at 60 first-- then slowly add 10lbs to see-- do NOT just bang on 70-100 lbs and pull like a maniac! lol-- see what your thresholds are like & have someone double check your form- esp with free weights!... work within them & you'll be happy!

if you are doing pull downs- wide or close grip- make sure you truly are activating those backs-- pull to an imaginary hole in your chest activating the back - puff your chest forward like a gorilla-- (and you look better in the mirror, lol). Also - choose like 5 exercises you can do in correct form & feel/see results with- rotate these on your back/shoulders day for about 4-6 weeks-- you should see great results.

For me, I always do pull-downs (front, back, close), upright rows (back & shoulder activation FAV!), lying rear delt row, lateral raises (ugh!). I rotate others based on what I think is needing new height...

Also, i don't know how fast you build muscle or recover- but that's up to you on how many times a week you choose to work back/shoulders-- 2-3 is slow & steady - 4+ with rotated exercises is a quicker go if you mass up well... do NOT push it if you are sore-- PROMISE ME THAT!

you seem to have a good start here- obviously you got the diet down, the cardio looks good (challenge yourself tho-- mix it up bc you adapt after long term use of a cardio machine and you are able to do it easier- think of it like when you add another 5-10 lbs at the gym-- same with cardio- you have to increase intensity/tension or rotate machines to avoid the adaptation trap) -add in a couple more back exercises- it is a big group and do NOT discount your shoulders at all in the process... make a routine & stick with it!

seated rows do a good work out- but i just don't like the machine at the gym-- it's awkward, hard to grip correctly & position yourself on - esp if you're a woman. if it works for you- it is a great pull-push move for the back when you sit straight on it and position your arms correctly... free weights w/correct form & enough weight are much better...

(I might add also, if you are a woman and you can do the nautilus pec deck like machine for your chest- more power to you - but i think it's close to one of the most dangerous machines in a gym for a woman-- we're just not the correct size for it... just the pec deck lever-like machine in the free weights area instead... or free weight it-- it's better for your chest w/good form! i believe it's safer.)

one final thing- msrobyn-- i have a lot of sagging skin in my butt/thighs -and I didn't lose 200lbs- i've lost almost nothing but gained a ton of mass- i don't know what to do about it besides fill it up w/muscle instead of fat-- and as someone on here said, we are women, we are meant to have some padding! So either I embrace the flub and continue to try to fill up the sag with muscle or just accept it's gonna sag anyway-- :) i think i choose to muscle it out!

cheers ladies-- i'd like to hear what others do for their backs-- and chests-- and glutes/hams-- in the kind, friendly sharing way we have here!!!!

There's a lot of good info in this thread, but I figured I'd add a quick two cents.  :)

First let me caveat this comment with the declaration that I could easily be accused of taking a too simplistic approach to my training in general, which may hold true for this statement as well.  That said, I find that if I want to "tone" muscles, I just need to up my cardio and burn some extra fat off.

Whether you lift weights or not, I think everyone has great looking muscles underneath layers of fat... achieving a toned look can be accomplished simply by removing some of that fat.

chriswain said: Whether you lift weights or not, I think everyone has great looking muscles underneath layers of fat... achieving a toned look can be accomplished simply by removing some of that fat.

chris is right- unless you've seriously never worked out, were sedentary for wayyyy too long, or are anorexic-- all of us have mass under the fat & skin that will show thru with continued fat loss

for some of us- there's an issue of sagging/deflated skin that no matter how hard you work it-- it just won't allow muscle to show thru-- in the way you want it to that is!

i have had 3 kids-- and i think that altho my lower belly is pretty flat & i have ab definition- there's still a deflated balloon thing to it that just, no matter what- will not revert to 30-34" stretched like a drum over my low abs ever bc it was once out to 46" with a baby in there! thank god i don't have stretch marks on my belly- but the ones on my thighs/butt pretty much dictate that unless i remove some skin, i am just never gonna have a 'ripped' tight skinned, veins bulging, look on my legs like I want...

do some barbell rows. stand over the barbell. arch your back and stick your rear end out and pull the bar into your abdominals. i love doing these.

Original Post by iamme1270:

cheers ladies-- i'd like to hear what others do for their backs-- and chests-- and glutes/hams-- in the kind, friendly sharing way we have here!!!!

 As I said, your back choices are some of my faves, too.

Back Faves: I really like things that hit the rear delts (the backs of your shoulders), which I agree are part of a great back. I can't remember if they were on iamme's list, but I like a lying rear lateral raise or lying rear delt row (that one's my favorite). Sometimes I do the lying rear lateral raise on an incline bench, and it really hits in the tops of the rear delt. And I really like a lying pullover - my home gym doesn't have a good pulldown/pullup option, but I find a lying pullover is a favorite that really feels for me like I'm getting into the lats well. For seated rows, we actually have an old Total Gym (please, no one berate me!), which I set up on a low incline and put plates between my knees to increase the weight....

Chest faves: flyes on a stability ball or bench, or incline flyes. Dumbell presses I do, but don't love. I'm a loner when I workout, so dumbells are my friends. I do the push ups, too, raised toes (on a ball, step, lower stair) are a killer, but not something I love.

For Glutes and hams: I'm all about the lunges and squats. Not to turn this into a squat discussion, but I've never found anything else that I like and that really seems to get into the areas of the lower body that I want to work like those. There are some pike and bridging sort of movements that can be done with a ball that can burn in the glutes and hams, but they're not a fave and can be kind of finicky...

Yay for the ladies and the open discussion - anyone else with favorites?

Original Post by iamme1270:

i don't have stretch marks on my belly- but the ones on my thighs/butt pretty much dictate that unless i remove some skin, i am just never gonna have a 'ripped' tight skinned, veins bulging, look on my legs like I want...

 And hey, that's okay - we all have to work with what we've got! Sometimes among fitness types I detect a serious refusal to "live in the now"...we're always working toward a goal, trying to get somewhere else, define something else, transform ourselves. Don't forget to appreciate where you are now, too, compared to where you were! (high fives for the chick in the mirror!)

hey finn-- lol on the comment about working towrad a goal... i always say to my husband, 'how do i look' or 'when will this fat on my hams go away' and he's always like 'keep going little buddy, you're almost there!'

UCK

but it's true- if i got to be how i looked-- i'd always find something to change-- always-- like could i tweak my tri's better- could i get more rise on my quads, can my chest square some more-- etc etc etc

yeah, it stinks, but it keeps us coming back to the bars to lift!!!