Tricky Jackson's Back

[Ox 51]

JACKSON'S FIVE: BACK TIPS

Tricky Jackson’s offers his five best back training tips.
October 27, 2009
FLEXONLINE.COM

Veteran competitor Richard "Tricky" Jackson won his first pro contest in August when he was the 202 winner at the Europa Super Show. Tricky, who was seventh at the Olympia202 Showdown, shares with us his top five back training tips and his typical back routine.




THE JACKSON FIVE: BACK TRAINING TIPS

• “I do chins as a warmup.”

• “I sometimes do pulldowns with an underhand grip to work my lower lats more.”

• “I like to make the final set of each back exercise a drop set.”

• “Sometimes I’ll also superset the final set of one exercise with the first set of another to up the intensity.”

• “I train back with traps once per week.”

• <TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>JACKSON’S BACK ROUTINE
  
  
  </TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Chins </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>10-15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Seated rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Front pulldowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">T-bar rows </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dumbbell pullovers</TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR></TBODY></TABLE>

 

[irish2003]

that's alot of sets.....i couldn't do it unless training WAS my job

 

[big in vegas]

I probably do close to that many sets for back, normally do 6 for width, 6 for thickness, 4-5 of deads and 3 for lower back