Thread: Need a better back routine...

your overtraining!

1- pull-ups (warm-up)
2- deadlifts 3X6-8
3- pull downs or bent over shoulder lifts 3X6-8
4- bent over dumbell rows or any kind of row 3X6-8

Myk,
How many sets/reps of pullups would be a good warmup? I can do probably 16-18 regular grip pullups if I'm starting totally fresh, should I do that many or stop around 10 since it is just a warmup? When you say bent-over shoulder lift do you just mean a bent over row or a bent over shrug/back contraction (sorry, probably different terminology for the same thing)?

Also, why deadlifts first? It seems like if I was doing bent over rows on the next set of lifts, it would be sheer hell for my lower back having already done heavy lifting on it.

I've been told I was overtraining my back before. I haven't really done heavy stuff with it though - mostly sets of 10-15 reps since I wasn't entirely sure how to approach back workouts, so it would take me a long long time to tire myself out. Like a lot of people, I was doing bench press almost exlusively when I started lifting so I've been trying to make my back catch up since its a year or so behind. I figured it was probably a good idea to build it up lifting lighter at first just so I could have at least some elementary strength and tone to work with once I started going heavy.

Thanks for the outline by the way. I'll probably try it out tonight. Are there any other high-rep supplemental sets I should do after I've done those? Anyone feel free to chime in here, I always like to throw in some odd exercises with lighter weight towards the end of every workout just to change things up and not just work the same old things over and over and leave other things out.

DB rows: 2 sets warm up ( example: 40lbs for 2x12-15, if your workout weight is 65 for sets of 10)

1.Working sets od DB rows:3x6-10 reps

2.Pull ups: 3x 8-12

3.Dead lifts: 3x6-10

Just an example, I would do deads at the end unless your a power lifter.
I usally do a 10 min fast walk before I lift.

Hell is a great thing .. I usually go really heavy on deadlifts and do 3-6 reps.

sounds like you need some help.

for the warm-up just do a couple of sets to get the blood running and warm up the muscle, do some stretching to.

for the bent over shoulder thingy's, Im not really sure what they are you said that you did them so i threw them in to give you an exercise that you were comfortable with.

deadlifts first. always do the large muscle compound exercises first for any muscle. then move on to the isolation exercises.

what do you do for your shoulders? most people work their rear delts and traps on their shoulder day so that they can focus on the lower back and lat region on their back day.

lifting lighter?? if you want to build muscle, you should be doing reps of 6 to MAX 10. and you should be at failure after the sets.

if you want post your routine, and some other members and I will give you some tips!!


also, check out this site:

www.exrx.net

I was referring to bent over barbell rows. I have my lifting days split up into chest, back, and legs, and do abs kind of sporatically (I wind up doing a shitload of cardio between running and distance biking, then doing DH biking and jumping I get a hell of a back, quad, and tri workout as well). I work the front of my shoulders on the chest day, rear on back days, and the middle on both days. Also, I don't do chest and back days consecutively just because of time. I do traps on back days as well.

When I say supplemental sets lifting light, I mean some sets of 12-15 after I've almost burned myself out completely doing the heavy stuff of 6-10 reps, kind of between ab sets at the end of the workout.

Hah, I'd give you my routine if I had one, its usually a few sets of lat. pulldowns, T bar/barbell rows, seated rows, dumbell rows - usually about 3 each. Nothing really set in stone.

I appreciate the help by the way, thanks a ton.

pick three or four of the big back exercises and hit those hard. then maybe a few sets for rear delts or some of those funky things y'all do with the cables and the swim motions. add some pull overs on occasion. then do biceps if you do those on back day.
the big back exercises are

pullups
bent rows
one arm dumbell rows
t-bar rows! if your lucky enough to find a station

deadlifts i do with legs so i dont include here. all these other cable rows and pulley downs and crap like that should come as exercise three or four. the important thing to remember is form is god.
curse

My current back routine
Bent over rows sets 1-2 15 reps, sets 3-5 6-8 reps
T-Bar rows sets 1-4 6-8 reps
seated rows sets 1-4 8-10 reps
wide grip pullups sets 1-4 8 reps
close neutral grip pulldowns 2 sets 15 reps