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Forum » Is it not possible for a natty to get thick, visible, bulging spinal erectors? SRS...
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Thread: Is it not possible for a natty to get thick, visible, bulging spinal erectors? SRS...

post 1658104483 03-17-2022, 12:30 PM
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  1. Celsus
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Is it not possible for a natty to get thick, visible, bulging spinal erectors? SRS...

...Without doing much deadlifts?

It's the only thing I lack in my back. Back is wide as hell for my frame, low lats insertions, lots of details everywhere, but my spinal erectors are whack and lacking. Mostly only visible if I have a huge pump in my back, especially from doing normal weighted back extensions. I have trained deadlifts on and off for years, but never too serious and too consistent due to some knee pain so I have not really gotten the benefits yet from them. Always end up tweaking one of the sides on my back as well, even with proper form (though probably due to imbalance in strength coming from the knees/legs

Have I been sitting too much throughout my life? Are they mostly genetics? Is deadlifts basically the only way to get them natty? Is it over? Spill the secrets
I want them, they are the final lacking pieces to my back puzzle.


I look a little similar to this


This guy has insane bulging spinal erectors and apparently didn't even deadlift before recent years - probably not natty though

(Steven Cao)


What I want:

not srs


What I realistically want:


(3d spinal erectors as observed from the side. My back is 3d pumped, but only due to my lats bulging out from the back on each side)

post 1658104803 03-17-2022, 12:35 PM
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Gayest thread on the misc this week.
post 1658104843 03-17-2022, 12:35 PM
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try men
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post 1658105033 03-17-2022, 12:37 PM
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ghey
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post 1658105503 03-17-2022, 12:45 PM
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No.
post 1658105643 03-17-2022, 12:48 PM
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- asks about a muscle part on the male body on a bodybuilding forum
- gets 3 replies in a row saying ghey

don't change, misK
post 1658105743 03-17-2022, 12:49 PM
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From the mid back up, those are lower and middle traps.
post 1658105923 03-17-2022, 12:52 PM
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Snatch grip back extensions to bring up everything from the neck down and behind the back smith machine shrugs to bring up the mid traps.

Progressively overload weight and reps over time, through more and more boring, repetitive tedious workouts. Get big erectors and traps.

You’re welcome.
Age: 30

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post 1658106163 03-17-2022, 12:54 PM
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Originally Posted By JoeDelts⏩
From the mid back up, those are lower and middle traps.
Yeah, but they end up going hand in hand once decent size is produced
Originally Posted By BeginnerGainz⏩
Snatch grip back extensions to bring up everything from the neck down and behind the back smith machine shrugs to bring up the mid traps.

Progressively overload weight and reps over time, through more and more boring, repetitive tedious workouts. Get big erectors and traps.

You’re welcome.
I've done back extensions with holding weight plates, but I'll try with snatch grip with bar, thanks.
post 1658106753 03-17-2022, 01:02 PM
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Originally Posted By Celsus⏩
Yeah, but they end up going hand in hand once decent size is produced

I've done back extensions with holding weight plates, but I'll try with snatch grip with bar, thanks.
I’m a 500+ plus lbs puller and I’ve found them pretty humbling in the 8-12 rep range. Truck is to use small 10 and 5 lbs plates to keep as much ROM as possible.
Age: 30

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post 1658106993 03-17-2022, 01:06 PM
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Originally Posted By BeginnerGainz⏩
I’m a 500+ plus lbs puller and I’ve found them pretty humbling in the 8-12 rep range. Truck is to use small 10 and 5 lbs plates to keep as much ROM as possible.
Right, makes sense. We have 10 kgs plates that are rather small at the gym, along with a back extension machine, so I'll be trying them out next back day.

Just watched this for some illustration. The wider the grip, the longer range you get as well. Combine with smaller weight plates, and I'll be good. I'll stick to 8-12 reps like you mentioned
post 1658107263 03-17-2022, 01:10 PM
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These are good for lower traps. You can also do them with dumbbells raising your arms in a Y motion.

He goes a bit to low though, which brings in more front delt. Only go down to when the weight is right in front of you to keep the tension on the lower traps.



post 1658108183 03-17-2022, 01:25 PM
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Originally Posted By JoeDelts⏩
These are good for lower traps. You can also do them with dumbbells raising your arms in a Y motion.

He goes a bit to low though, which brings in more front delt. Only go down to when the weight is right in front of you to keep the tension on the lower traps.



I second this, I do these before every upper body workout as part of my warm up.

(I also do bottoms up KB presses and band work, but that is another story entirely)
Age: 30

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post 1658109143 03-17-2022, 01:41 PM
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Originally Posted By JoeDelts⏩
These are good for lower traps. You can also do them with dumbbells raising your arms in a Y motion.

He goes a bit to low though, which brings in more front delt. Only go down to when the weight is right in front of you to keep the tension on the lower traps.



I do these but only with a stick for warm up as well every upper body workout. However, won't you feel these mostly in front delts and not so much in the lower traps? Maybe stopping just as the plate is about to meet your head instead

Going to try them...

It's crazy how it's so hard to substitute deadlifts when it comes to the spinal erectors and traps in general...
post 1658109743 03-17-2022, 01:53 PM
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Originally Posted By Celsus⏩
I do these but only with a stick for warm up as well every upper body workout. However, won't you feel these mostly in front delts and not so much in the lower traps? Maybe stopping just as the plate is about to meet your head instead

Going to try them...

It's crazy how it's so hard to substitute deadlifts when it comes to the spinal erectors and traps in general...
Use a 25 lb plate and raise it from directly in front of you with arms outstretched to over your head as far as you can go. It's that final portion of the rep that will really contract the lower traps. Do as many reps as you can and I guarantee they'll be completely fried after 3-4 sets. Try for about 50-100 total reps. Heavier plates dont work so well because the larger diameter puts your hands farther apart. You can use dumbells at that point.

By not lowering past parallel you take the front delts mostly out of it and keep the weight on the lower traps.
post 1658111093 03-17-2022, 02:16 PM
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Why don't you just deadlift then. You don't have destroy your back and be retarded about it.
post 1658111883 03-17-2022, 02:28 PM
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Originally Posted By Celsus⏩
I do these but only with a stick for warm up as well every upper body workout. However, won't you feel these mostly in front delts and not so much in the lower traps? Maybe stopping just as the plate is about to meet your head instead

Going to try them...

It's crazy how it's so hard to substitute deadlifts when it comes to the spinal erectors and traps in general...
The lower traps are what help stabilize shoulders when doing overhead…well anything.

Deadlifts are absolutely not hard to replace for back. Most of the back work is isometric, nothing is really lengthened except some upper trap at the start and end of the lift and nothing fully shortens. Rows however are irreplaceable.
Age: 30

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post 1658114283 03-17-2022, 03:13 PM
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Originally Posted By yewotm8⏩
Why don't you just deadlift then. You don't have destroy your back and be retarded about it.
Already said why, knees problems. Will reconsider starting again lightly however.
Originally Posted By BeginnerGainz⏩
The lower traps are what help stabilize shoulders when doing overhead…well anything.

Deadlifts are absolutely not hard to replace for back. Most of the back work is isometric, nothing is really lengthened except some upper trap at the start and end of the lift and nothing fully shortens. Rows however are irreplaceable.
Right, but it's the isometric holds in both the traps and the erectors under a huge amount of pressure (you normally deadlift pretty heavy and not some weight you can lift for 100 reps)

Rows are for sure irreplaceable but they never made my back as thick as I wanted (meaning lower traps and then mostly erectors). Get wide as hell though and they really blow up your rear delts, etc. I love all types of rows + weighted pull ups and chins
post 1658115083 03-17-2022, 03:28 PM
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Originally Posted By Celsus⏩
...Without doing much deadlifts?

This guy has insane bulging spinal erectors and apparently didn't even deadlift before recent years - probably not natty though

(Steven Cao)
I've seen close to this on a mid 40's natty oilrig worker ded srs. He was around 18% BF and a tool push at the time (think foreman).
Control group crew membership revoked 7/5/2022 1:50pm PST not proud.

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post 1658115973 03-17-2022, 03:47 PM
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I have a thick, visible, bulgingsomething…..
*Deadlifts pants after taking a chit crew*
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post 1658117373 03-17-2022, 04:15 PM
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What you need is a Lux Xiaojun Back
post 1658120353 03-17-2022, 05:11 PM
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my erectors are absolutely ridiculous, always have been. Just a genetic gift spot I suppose
2023 bertie awards 2024 nominations

https://forum.obnoxiousbrutes.com/showthread.php?t=184693083
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