Baby Got Back!

**M.J.H.** · 08-28-2006, 02:12 PM

I know I keep going back to this damn program, I don't know what the hell I don't stick to it to begin with. My girlfriend constantly reminds me how no matter what program I do, I always go right back to Baby Got Back. To those of you who are not familiar with it I'm going to quote the article here:

Building the Ultimate Back

The back can be thought of as being divided into vertical and horizontal planes. So, back training should really be split into two workouts - one devoted to horizontal pulling (thickness based workout / rowing movements) and one devoted to vertical pulling (width based workout / pull ups). As for heavy Deadlifts, they will round out your back workout.

I have divided some exercises into the two planes of motion you will be working in.

Horizontal Pulling

• Barbell Rows (vary the grip between pronated and supinated)
• T-Bar Rows (vary the grip between pronated and supinated)
• Rack Pulls (vary the pin height, usually set them set below the knee/mid shin area)
• Seated Cable Rows

Vertical Pulling

• Lat Pulldowns (various grips and widths)
• Pull Ups
• Chin Ups
• Pull-Overs (Nautilus, cable, bar)

Picking a Grip

Choose one and stick with it throughout the course of the program - then switch when you want to change exercises. This will help with maintaining consistency and you'll be able to tell whether you're progressing or not.

For example, if you perform the Bent Barbell Row - you'll find that you can probably lift more weight with a supinated grip because the biceps are assisting the movement.

So if you're switching back and forth between grips during each workout, or every other workout, then it may be difficult to gauge progress.

So choose one and stick with it.
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There are three main grips that can be utilized when lifting:

1. Supinated grip means palms facing your body.
2. Pronated means palms facing away from your body.
3. Semi-supinated (neutral grip) means palms facing each other.

Examples of each grip used in an exercise would be: pull-up uses a pronated grip, palms facing away from your body while chin-ups use the other two grips.

Dealing with Deadlifts

Straight Legged Deadlifts/Regular Deadlifts

Straight Legged Deadlifts/Regular Deadlifts are decent for the hip extension function, and therefore the lower back, but not so much for great upper back development, at least comparatively speaking.

Regular Deadlifts

Regular deadlifts are a 'hip dominant' exercise. They hit the whole posterior chain - from hamstrings up to traps. They are the King of back development. Deadlifts should be performed first in your back workout, as they require appropriate motor control of multiple muscles. In other words, if you choose to do them down the line in your list of exercises, the chances of injury will increase.

You can be pretty sure you're doing it right if you're getting war-wounds on your shins. It's basically a sign that the bar is staying really close to your body.

Try to keep your sets short for two reasons:

1. It is a complex movement and form tends to break down with higher reps.

2. It is a strength movement. Your goal is to get strong on this exercise.

Keep the reps under 5 with regular deadlifts. You can go higher with SLDLs/RDLs as the weight you will be using is not as heavy and as taxing as a regular deadlift is on the body.

Rack Pulls

A rack pull is performed like a regular deadlift, except off pins. Click here for a graphical example of rack pulls

Pulling from the floor presents a greater challenge. The weight travels a greater distance, and the glutes and hams are targeted to a greater degree. If you choose to pull from pins, focus on your back. This is essentially what’s working on the upper portion of a deadlift. Also, because the range of motion is shorter you should be able to lift a bit heavier.

You can vary the pin height, but try not to do it set-to-set or workout-to-workout. This has to do with being able to accurately gauge progress. Changing things too frequently will make tracking progress from a strength standpoint more difficult. Stick with something for four weeks, and then switch it up a bit.

Building This into a Workout

Try pairing a horizontal pulling workout with horizontal pushing (chest) and the vertical pulling with vertical pushing (shoulders) to ensure that the volume around the joints is kept constant. This is assuming that muscle groups are being trained once per week.

An upper/lower split or an undulating split (with increased frequency, where everything basically gets hit twice per week) is better for hypertrophy. The one thing you have to consider when doing this is that the volume per body part per workout is lowered, but the weekly volume stills allows for an adequate growth stimulus to occur.

The 4 day split workout

DAY 1 - HORIZONTAL PUSH PULL

Horizontal plane back (pull)

Select from:

• Bent barbell rows (vary the grip between pronated and supinated)

• T-Bar Rows (vary the grip between pronated and supinated)

• Rack Pulls (vary the pin height, usually set them set below the knee/mid shin area)

• Seated Cable Rows

• Dumbbell row

• Hammer Strength row

Horizontal plane chest (push)

Select from:

• Flat barbell press

• Dumbbell press

• Low incline press.

• Flat or incline flies

(Standing calves, short, heavy sets)

DAY 2 - QUAD DOMINANT LEGS

Go short and heavy on two quad dominant exercises and lighter with higher reps for one ham dominant exercise. (Here, hams are accessory, so they go lighter, with higher reps)

(Biceps)

DAY 3 - VERTICAL PUSH/PULL

Vertical plane back (pull)

Select from:

• Lat Pulldowns (various grips and widths)

• Pull Ups

• Chin Ups

• Pull-Overs (Nautilus, cable, bar)

• Any of the Hammer high rows

Vertical plane shoulders (push)

Select from:

• Standing barbell press

• Dumbbell press

• Arnold press

• Laterals, etc

(Seated calves, long sets)

DAY 4 – HIP/HAMSTRING DOMINANT LEGS

This is the opposite of day 2. Go short and heavy on 2 hip/ham dominant exercises and light with higher reps for one quad dominant exercise. Here, quads are accessory, so they go lighter, with higher reps.

(Tricep work)

BGB Programme Notes

It’s a four-day workout.

Day one is an upper body day: horizontal push-pull. This means back and chest are paired together so they don't tire each other out.

Back will hit back hard, biceps light. Chest will hit chest hard, triceps light. Chest work also hits front delts a bit.

Since there's no legwork on this day, toss in some calf work. You can throw in an ab exercise as well.

If you do seated calves on this one, do standing calves on the next upper-body day.

Day two is lower body: quad-dominant, hamstring accessory.

This means you're hitting quads heavy and hard, hams lightly. Add in an arm exercise to round this out. Either biceps or triceps - if you do triceps on this day then do biceps on the other leg day. Pick two different arm exercises - one heavy and hard, one a little lighter, slightly longer reps.

Day three is upper again: vertical push-pull. This means more back (but mostly lats), and shoulders. Biceps get another small hit here with lat work, triceps a small hit with some of the shoulder work and possibly some of the lat work.

Since there's no legwork on this day, toss in a calf exercise, and add in an ab exercise as well, just like horizontal push-pull day. Pick a different calf exercise, and a different ab exercise than you did on horizontal push-pull.

Day four is lower: hamstring dominant, quad accessory.

This workout hits the hamstrings hard and heavy while going a little lighter and longer with the quad work. You're still working all muscles hard, but with different rep ranges.

Because the arms aren't overly fatigued on hamstring-dominant day, add in two arm exercises - if you did biceps on quad-dominant day, do triceps on hamstring-dominant day.

SAMPLE WORKOUT

Day 1: Horizontal push pull, calves, and abs

Thickness back: direct
Chest: direct
Biceps: indirect
Triceps: indirect
Front Delts: indirect
Calves, abs: direct

Thickness-Back:

Rack pulls 5x5 (direct, hard, strength range)

Bent-over rows 3x8 (hypertrophy range)
(If you do a third, Hammer Rows 3x10-12)

Chest:

Flat bench 5x5

Incline dumbbell press 3x8
(if you do a third, Incline cable flyes 3x10-12)

Calves: (soleus) 3x12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.
Quads: direct, heavy, low reps
Hamstrings: direct, lighter, high reps
Arms: direct
Calves: indirect
Abs: indirect

Quads:

Full squats 5x5

Leg press 3x8

Hamstrings:

Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

Seated alternating bicep curls 5x5

Hammer curls 3x8-12

Day 3: Vertical push-pull, calves, abs

Width-Back: direct
Shoulders: direct
Calves: direct
Abs: direct
Biceps: indirect with pull-ups, chin-ups, pulldowns
Triceps: indirect with shoulders and some lat work
Chest: indirect with some lat work, possibly, such as dumbbell pullovers

Width-Back:

Chins 5x5

Hammer high rows 3x8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3x10)

Arnold Press or Military Press 5x5

Standing side laterals 3x8

Calves: (gastrocs) standing or donkey calf raises, 3x8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/Glutes: direct, heavy, low reps
Quads: direct, lighter, high reps
Triceps: direct
Calves: indirect
Abs: indirect

Hamstrings/glutes:

Romanian Deadlifts 5x5

Good mornings or high foot placement leg press 3x8

Quads:

Walking lunges or seated leg extensions 3x12-20

Triceps:

Skullcrushers, Dips, or between bench dips 5x5

Cable pressdowns 3x8-12

Kickbacks (I’m kidding!)

Feel free to post comments/support/suggestions.

**shiznit2169** · 08-28-2006, 02:25 PM

**M.J.H.** · 08-28-2006, 02:26 PM

shiznit
Hah, I was waiting for this.

**M.J.H.** · 08-28-2006, 02:29 PM

Monday; 8-28-2006

Horizontal Push/Pull (40 minutes, 20 sets)

Decline Bench Presses
5 sets of 5 with 225

Bentover Rows
5 sets of 5 with 235

Flat DB Flyes
3 sets of 8 with the 50's

Rope Cable Rows
3 sets of 8 with 160

Cable Crossovers
2 sets of 12 with 60

Bentover DB Lateral Raises
2 sets of 12 with the 25's

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Not a bad session today at all actually, nice to be back into this routine again. Looking forward to tomorrow's session.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of 2% milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of 2% milk
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: 8 tbsp. peanut butter
Meal 3: 2 cans of tuna + 2 slices of rye bread
Meal 4: MRP bar

Total Calories: 3,051
Total (g) Protein: 278
Total (g) Carbs: 213g
Total (g) Fat: 125g

Sleep- 6 hours.

Every single day my girlfriend tells me to get more sleep, but I never listen. What a friggin' idiot.

**M.J.H.** · 08-28-2006, 02:36 PM

Here is a recent picture taken a few days ago, I'm weighing right around 206-208 lbs. when this picture was taken.

**AKIRA** · 08-28-2006, 02:42 PM

Youre doing the same routine I do I think. Upper horizontal/lower/upper vertical?

How tall are you? I am down to 207lbs.

Hah, I almsot did the same workout you did today.

**Small Bunny** · 08-28-2006, 03:16 PM

You REALLY should start taking my advice more seriously. I am always right.

**Triple Threat** · 08-28-2006, 03:19 PM

Is this like deja vu all over again?

**M.J.H.** · 08-28-2006, 05:23 PM

AKIRA
Sounds pretty close, the split that I use for this program is:

1. Horizontal push/pull
2. Quad dominant legs
3. Vertical push/pull
4. Hamstring dominant legs

And basically it combines the 5x5 technique, with a little volume, and variety is the key. I usually keep the 5x5 exercise the same week to week, and keep trying to increase the weight. And then for the accessory work I always change it up. I also follow a 3 days on / 1 day off split.

Small Bunny
I know, that's the truth, lol. I can't wait for the Y to open back up again, I miss seeing you at the gym. Muah!!

Triple Threat
Yeah, I always end up resorting back to this program.

**M.J.H.** · 08-29-2006, 03:30 PM

Tuesday; 8-29-2006

Quad Dominant Legs (40 minutes, 19 sets)

Hack Squats
5 sets of 5 with 320

Concentration Curls
3 sets of 5 with a 40
2 sets of 4 with a 40

I thought I was going to be able to complete 5 sets of 5 with a 40 lbs. DB but for some reason I could only completely 3 sets of 5 and the last 2 sets with each arm I only got 4.

Leg Extensions
3 sets of 8 with 200

Reverse Curls
2 sets of 12 with 65

Hyperextensions
2 sets of 12 with 25

Standing Calf Raises
2 sets of 15 with 250

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 10 tbsp. peanut butter
Meal 2: 2 scoops of whey protein + 1 cup of skim milk + 4 tbsp. peanut butter

Total Calories: 2,432
Total (g) Protein: 177g
Total (g) Carbs: 164g
Total (g) Fat: 127g

Sleep- 8 hours.

**Small Bunny** · 08-30-2006, 11:55 AM

You need to eat MEALS michael. Have you ever heard of the food pyramid?

**M.J.H.** · 08-30-2006, 12:17 PM

Small Bunny
Awwww... I really hope that you tell me what I want to hear because if you just wrote in my journal and tell me something else that's really messed up..

But anyway I know! I've had zero appetite lately and I need this girl I know to make me tuna and chicken and all that since she's a chef. I'm way too lazy to make my own food I'm always thinking hmm, should I go downstairs and make something? No thats okay I'll survive, lol. And like you're one to talk do you remember how much you weighed yesterday?

**M.J.H.** · 08-30-2006, 04:38 PM

Wednesday; 8-30-2006

Vertical Push/Pull (35 minutes, 20 sets)

Arnold Presses
5 sets of 5 with the 60's

BTN Pull-Ups
5 sets of 5

Seated DB Lateral Raises
3 sets of 8 with the 30's

Crossbench DB Pullovers
3 sets of 8 with 75

DB Shrugs
2 sets of 12 with the 90's

WG Cable Pulldowns
2 sets of 12 with 115

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 2 scoops of whey protein + 1.5 cups of skim milk + 6 tbsp. peanut butter
Meal 2: 3/4 cup of raw almonds
Meal 3: 8 tbsp. peanut butter

Total Calories: 2,784
Total (g) Protein: 188g
Total (g) Carbs: 173g
Total (g) Fat: 161g

Sleep- 5.5 hours.

**BigDyl** · 08-30-2006, 09:11 PM

Whey cannot replace whole foods--it can only fill in small gaps sporadically, or be used PWO.

**M.J.H.** · 08-30-2006, 09:20 PM

BigDyl
Yeah lately I've been replacing whey shakes with a lot of my meals, defintely a bad habit you can't beat the vitamins/minerals you get from whole foods. My girlfriend definitely reminds me of this on a daily basis, lol.

**bludevil** · 08-31-2006, 02:18 PM

Not trying to bash you in anyway cause your #'s are better than mine, but you have one of the crappiest diets I've ever seen. I would love to see how you would progress if you cleaned your diet up and stuck to it. Your definately gifted, don't waste it.

**M.J.H.** · 09-01-2006, 10:07 AM

bludevil
Yeah my diet lately has been shitty, but its only because I've been stressed out between work and what not. My diet will be back on track in no time, no worries. Thanks for stopping by, though.

**M.J.H.** · 09-02-2006, 02:14 PM

Thursday; 8-31-2006

Rest

Cardio
14 minutes of HIIT interval training + 6 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. My interval training today looked like this:

1- 3.0 MPH
2- 5.0 MPH
3- 3.0 MPH
4- 6.0 MPH
5- 3.0 MPH
6- 7.0 MPH
7- 3.0 MPH
8- 8.0 MPH
9- 3.0 MPH
10- 9.0 MPH
11- 3.0 MPH
12- 10.0 MPH
13- 3.0 MPH
14- 8.0 MPH

Diet-

Not good today at all, didn't even track anything I ate. All day I barely had anything but a whey shake and then later tonight I ended up drinking a little bottle of vodka, and a few beers, and then some cheese fries and a grilled chicken salad with the girlfriend, lol.

Sleep- 5.5 hours.

**M.J.H.** · 09-02-2006, 02:32 PM

Friday; 9-1-2006

Rest

Cardio
NONE! Lazy slacker day today, me and my girlfriend were running around all day doing stuff, so I didn't have a chance to get to the gym at all today.

Diet-
SUCKED! Took a day off of dieting today with my girlfriend and we ended up eating at an italian restaurant and I had some cheese tortellini and cream sauce, and then a bunch of rolls with garlic and olive oil, and of course ate some of my girlfriend's pasta. Then tonight I had a pint of low-fat Ben & Jerry's and a chicken pot pie. A typical cheat day, didn't go all out and binge, so that was one good thing.

Sleep- 7 hours.

**M.J.H.** · 09-03-2006, 08:50 AM

Saturday; 9-2-2006

Hamstring Dominant Legs (30 minutes, 19 sets)

Good Mornings
5 sets of 5 with 155

Skullcrushers
5 sets of 5 with 95

Lying Leg Curls
3 sets of 8 with 110

One-Arm Cable Pressdowns
2 sets of 12 with 30

DB Lunges
2 sets of 12 with the 40's

Standing Calf Raises
2 sets of 15 with 225

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: MRP shake
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: MRP bar
Meal 2: 2% cottage cheese + non-fat yogurt
Meal 3: 10 tbsp. peanut butter + apple
Meal 4: MRP bar

Total Calories: 2,953
Total (g) Protein: 201g
Total (g) Carbs: 224g
Total (g) Fat: 145g

Sleep- 7 hours.

**Triple Threat** · 09-03-2006, 09:40 AM

Originally Posted by M.J.H.

Hamstring Dominant Legs (30 minutes, 19 sets)

Skullcrushers
One-Arm Cable Pressdowns

**M.J.H.** · 09-03-2006, 01:49 PM

Triple Threat
Hey man, sorry for the confusion. Training arms in this program I actually throw in on leg days. So on my quad dominant day I end up hitting biceps and then on my hamstring dominant day I end up hitting triceps.

**M.J.H.** · 09-03-2006, 02:17 PM

Sunday; 9-3-2006

Horizontal Push/Pull (45 minutes, 20 sets)

Decline Bench Presses
5 sets of 5 with 235

Bentover Rows
5 sets of 5 with 235

Cable Crossovers
3 sets of 9 with 60

Hammer Strength Rows
3 sets of 9 with 190

Flat DB Flyes
2 sets of 12 with the 40's

One-Arm Machine Rows
2 sets of 12 with 80

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: MRP bar
Meal 2: grilled chicken salad
Meal 3: 2 scoops of whey protein + 1.5 cups of skim milk + 6 tbsp. peanut butter

Total Calories: 2,351
Total (g) Protein: 186g
Total (g) Carbs: 192g
Total (g) Fat: 110g

Sleep- 7 hours.

**M.J.H.** · 09-04-2006, 11:48 AM

Monday; 9-4-2006

Quad Dominant Legs (35 minutes, 20 sets)

Hack Squats
5 sets of 5 with 340

Concentration Curls
5 sets of 5 with a 40

Leg Extensions
3 sets of 8 with 200

Incline DB Hammer Curls
2 sets of 9 with the 40's

Hyperextensions
2 sets of 12 with a 25

Standing Calf Raises
2 sets of 15 with 250

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 1 baked chicken breast
Meal 2: 2 scoops of whey protein + 6 tbsp. peanut butter
Meal 3: MRP bar
Meal 4: 1% cottage cheese + non-fat yogurt

Total Calories: 2,869
Total (g) Protein: 262g
Total (g) Carbs: 212g
Total (g) Fat: 111g

Sleep- 7 hours.

**BigDyl** · 09-04-2006, 11:57 AM

Is it me, or are you getting weaker?

**M.J.H.** · 09-05-2006, 03:55 PM

BigDyl
Hey man, I haven't really gotten weaker on anything. I adjust my weights accordingly in terms of how close I want to come to failure, but I always do that when I'm cutting down. Thanks for stopping by, man.

**M.J.H.** · 09-05-2006, 04:00 PM

Tuesday; 9-5-2006

Vertical Push/Pull (40 minutes, 20 sets)

Arnold Presses
5 sets of 5 with the 60's

Pull-Ups
5 sets of 5 with +10

Machine Lateral Raises
3 sets of 9 with 110

Stiff-Arm Cable Pullovers
3 sets of 8 with 100

Seated DB Lateral Raises
2 sets of 12 with the 25's

CG Cable Pulldowns
2 sets of 12 with 145

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Overall today I had a shitty workout, energy levels were down, strength was down, pump was horrible, etc. I'm going to take tomorrow off definitely and get back into it on Thursday.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 1 can of chicken noodle soup
Meal 2: salad + vinegarette dressing
Meal 3: 2 scoops of whey protein + 4 tbsp. peanut butter
Meal 4: 8 tbsp. peanut butter

Total Calories: 3,053
Total (g) Protein: 204g
Total (g) Carbs: 189g
Total (g) Fat: 176g

Sleep- 7 hours.

Weight- 208 lbs.

**M.J.H.** · 09-06-2006, 03:02 PM

Wednesday; 9-6-2006

Hamstring Dominant Legs (45 minutes, 20 sets)

Deadlifts
5 sets of 5 with 405

Awesome sets here today, finished all 5 sets of 5 without too much of a struggle. Although the last couple sets of 5 I really think I came damn close to failure on.

Skullcrushers
5 sets of 5 with 100

Seated Leg Curls
3 sets of 8 with 140

One-Arm DB French Presses
2 sets of 10 with a 35

Leg Extensions
2 sets of 12 with 200

Seated Calf Raises
2 sets of 12 with 180

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Overall workout today was good, considering I was running on low sleep and low food. Not a bad session at all, I'm definitely taking tomorrow off no matter what.

Diet-

Preworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal, banana
Postworkout: 1 scoop of whey protein + 1 cup of skim milk, 1 packet of oatmeal
Meal 1: 2 scoops of whey protein + 1.5 cups of skim milk + 8 tbsp. peanut butter
Meal 2: 1% cottage cheese + non-fat yogurt
Meal 3: 4 tbsp. peanut butter

Total Calories: 3,207
Total (g) Protein: 274g
Total (g) Carbs: 214g
Total (g) Fat: 141g

Sleep- 6 hours.

**BigDyl** · 09-06-2006, 03:14 PM

You need to chill out with those late nights. Why do you never get any sleep?

**Triple Threat** · 09-06-2006, 06:15 PM

Originally Posted by M.J.H.

Deadlifts
5 sets of 5 with 405

You still have me beat on DLs, bastard.

Nice going.

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