Thread: Question about back workout

I like the "to failure approach"...I do the same. i even go past failure (rest pause or forced or partial reps)

I think you need to add some type of row or deadlift...You are hitting you lats,lower back, traps, and rear delts just fine....Hit the mid back region.

bent over rows or deads and I think it's a great back day

I would add in a freeweight compound movement that works on a horizontal plane of motion. Basically, some form of row. Good ol' bent rows are my favorite, but there are plenty of variations.

Also, you probably don't really need to do both DB shrugs and BB shrugs. They are pretty much the same thing. If you want something else to hit your traps then consider one of the following: deadlifts, upright rows, farmer's walks, or power cleans/clean pulls.

Originally Posted by fletcher6490

Do you think this is an effective back workout:

3 sets of lat pull downs 10 , 8 , 6...2 sets of wide ( do medium grip ..wide grip can damage the shoulders) grip pull ups till failure....do one or the other....total of 5 sets
Then some machine that is simillar to rows, I really feel it in my lats and trapz: 2 sets till failure........instead do Dumbbell or Barbell rows 5 sets

I then do 3 sets of shrugs, around 10 reps each time

3 sets of seated db shrugs

3 sets of hyper extensions till failure...Still leg dead lifts are much better

3 sets of reverse fly's on the fly machine

Sorry I don't know all the names of the machines and workouts but i'm sure you experts know what i'm talking about.

I also do biceps this day, but it's just 2 sets of isolation exercises. And that is not what i'm worried about.....hammer curls 2-3 sets, dumbbell or barbell curls 2-3 sets



Thanks Guys

I have bad shoulders and feel wg pulldowns are ok if done to the front, back not behind the neck. As Cow said add some form of Rows or deads in there. You have a variety. Bent over rows, T-bar rows, Rack deadlifts or deadlifts. Also on a high pulley you can lay down on a bench and with a wide grip pull the bar down to chest. One arm rows also work

Cool...Thanks guys

I am actually scared to do deadlifts because i've never done them before, and i've also never done bent over rows. Do you think I should get rid of a set of shrugs and do deadlifts and bentover rows or add them to the workout?

I just really like doing shrugs. I don't think there is a better feeling then waking up the next day, pulling your shoulder blades back and feeling your trapz nice and sore...wait a minute, I take that back.

try this back workout, very simple but I think you'll be very happy with the results as long as your diet is up to par and you keep good form.

Deads-3x6
Bent over rows- 3x8-10

Originally Posted by fletcher6490

Cool...Thanks guys

I am actually scared to do deadlifts because i've never done them before, and i've also never done bent over rows. Do you think I should get rid of a set of shrugs and do deadlifts and bentover rows or add them to the workout?

The deadlifts could go on either back or leg day. Whichever one fits into your routine better so that your workout are fairly even in length. I definitely recommend them though. Just start out light, concentrate heavily on form, and do lots of reading and watching videos. Here are a few links to try:

http://www.t-nation.com/readTopic.do...ydra?id=459744
http://www.bsu.edu/webapps2/strengthlab/home.htm (It's listed as an upper leg/hip exercise I believe)
http://www.irongame.com/ (Goto videos section. Lots of big pulls here)

The rows are a must. Check out the second site I listed, the Ball State U strength lab, for an explanation on the form complete with a video. You hit a lot of different musculature in your back with rows.

I just really like doing shrugs. I don't think there is a better feeling then waking up the next day, pulling your shoulder blades back and feeling your trapz nice and sore...wait a minute, I take that back.

Nothing has ever made my traps as sore as power cleans. Definitely look into doing some sort of clean that involves the second pull, where you have to explosively shrug the bar.

This would be my modified version of your routine:

Chinups x 3
Bent Rows x 2
Pulldowns x 3
Row Machine x 2
Shrugs x 3
Hyperextensions x 3
Reverse Flys x 3

I kept the number of sets the same. I would do deadlifts on leg day as this day is already pretty high in volume.

Thanks cowpimp...Tomorrow is back day, so i'll try out that new routine.

Chinups x 3
Bent Rows x 2
Pulldowns x 3
Row Machine x 2
Shrugs x 3
Hyperextensions x 3
Reverse Flys x 3

I kept the number of sets the same. I would do deadlifts on leg day as this day is already pretty high in volume.

Good call Cowpimp, this is what I have been doing for my back day and I like it a lot. The only problem is I feel like I hit too much bicep and not enough back, but anyway.

Yesterday was my leg day, and I added 3 sets of deadlifts on this weird little machine (well, I wouldn't really call it a machine) it is for deadlifts or lunges. I figured i'd try them on that for the first time. I was doing 335 for sets of 8, and they weren't all that bad...I don't know if my form was right, but I assume it was a little off seems how it was my first time.

So I wake up today and holy shit is my lower back sore, i've never felt such a thing. Of course my legs are sore but man, I can barely bend over. Is this normal or what?

Originally Posted by CowPimp

I would add in a freeweight compound movement that works on a horizontal plane of motion. Basically, some form of row. Good ol' bent rows are my favorite, but there are plenty of variations.

Also, you probably don't really need to do both DB shrugs and BB shrugs. They are pretty much the same thing. If you want something else to hit your traps then consider one of the following: deadlifts, upright rows, farmer's walks, or power cleans/clean pulls.

i agree with CP.

my own .02 = going to failure is overrated and not necessary.

Originally Posted by fletcher6490

Good call Cowpimp, this is what I have been doing for my back day and I like it a lot. The only problem is I feel like I hit too much bicep and not enough back, but anyway.

Yesterday was my leg day, and I added 3 sets of deadlifts on this weird little machine (well, I wouldn't really call it a machine) it is for deadlifts or lunges. I figured i'd try them on that for the first time. I was doing 335 for sets of 8, and they weren't all that bad...I don't know if my form was right, but I assume it was a little off seems how it was my first time.

So I wake up today and holy shit is my lower back sore, i've never felt such a thing. Of course my legs are sore but man, I can barely bend over. Is this normal or what?

alot of people experience that when they first do deadlifts. the key is to

-make sure you do plenty of warm up sets using lower weights (obviously)
-initially pull the weight using the power in your legs and not your lower back
-try to maintain the natural curvature in you spine

im not sure about the 'machine' you used to do deadlifts, do you not have any oly bars at your gym??

Originally Posted by fletcher6490

Yesterday was my leg day, and I added 3 sets of deadlifts on this weird little machine (well, I wouldn't really call it a machine) it is for deadlifts or lunges. I figured i'd try them on that for the first time. I was doing 335 for sets of 8, and they weren't all that bad...I don't know if my form was right, but I assume it was a little off seems how it was my first time.

scrap the machine and use freeweights.

what kind of DLs were you doing?

SLDL (Romanian is similar)
http://www.exrx.net/WeightExercises/...gDeadlift.html

CDL
http://www.exrx.net/WeightExercises/...BDeadlift.html

I was doing the CDL, and the thing I was using wasn't really a machine. I'll try and find a pic of what it was...I just figured it would help me with my form for the first time I try dl's

Here it is

Originally Posted by fletcher6490

Here it is

you're still on a fixed plane.

Originally Posted by The13ig13adWolf

scrap the machine and use freeweights.

what kind of DLs were you doing?

SLDL (Romanian is similar)
http://www.exrx.net/WeightExercises/...gDeadlift.html

CDL
http://www.exrx.net/WeightExercises/...BDeadlift.html

Just wanted to say thanks for the link to that website. I've been looking for some new ideas and I like having proper form shown before I go and try something on my own.

Originally Posted by Stu

alot of people experience that when they first do deadlifts. the key is to

-make sure you do plenty of warm up sets using lower weights (obviously)
-initially pull the weight using the power in your legs and not your lower back
-try to maintain the natural curvature in you spine

im not sure about the 'machine' you used to do deadlifts, do you not have any oly bars at your gym??

You aint kidding about the back pain at first. Man, I'm glad I got past that part. I will say that starting with a real low weight until you get comfortable with the movement really helps, IMO.

you're still on a fixed plane.

I realize this, I was just trying to get a feel for the whole thing. Next leg day I will probably use the machine again to warm up and to really get the form down then i'll try the barbell. I don't want to just jump into these, especially since I do have a bad back. But holy shit something must of worked cause I am ridiculously sore, almost to the point of it feeling like I pulled something

Originally Posted by dougnukem

Just wanted to say thanks for the link to that website. I've been looking for some new ideas and I like having proper form shown before I go and try something on my own.

any time .

Hey bigbadwolf, how long have you been doing this whole bodybuilding thing for. You seem to be very knowlegable and your purty

Are you a personal trainer? Or is this just something you enjoy doing?

Just a tip, don't warmup for a freeweight movement with a machine. You need to get down the proper motor patterns, which is a large part of warming up. Moving on a fixed plane of motion and having an altered center of gravity is goign to throw you off when you go for the real deal.

Originally Posted by CowPimp

Just a tip, don't warmup for a freeweight movement with a machine. You need to get down the proper motor patterns, which is a large part of warming up. Moving on a fixed plane of motion and having an altered center of gravity is going to throw you off when you go for the real deal.

Shit I do that all the time for back, I do a set of cable rows or two then one set Db row warm up then start my workout.....might have to drop the cable warm ups now.

Originally Posted by fletcher6490

Hey bigbadwolf, how long have you been doing this whole bodybuilding thing for. You seem to be very knowlegable and your purty

Are you a personal trainer? Or is this just something you enjoy doing?

training for many years. training correctly....less than a year.

thanks baby. the human body interests me and i have a great coach who knows far more than i ever will.

i'm certified but i don't train others aside from helping friends out here and there.

Add deadlifts, bentover rows, and widegrip pullups. lots of widegrip pullups. Plus you need to split the exercises you do for back between thickness and width.


J

Edit: I would move shrugs to shoulder day in your split, unless you do shoulders/back on the same day, which is ? to me.

Good luck.

Originally Posted by Incognegro

Add deadlifts, bentover rows, and widegrip pullups. lots of widegrip pullups. Plus you need to split the exercises you do for back between thickness and width.


J

Edit: I would move shrugs to shoulder day in your split, unless you do shoulders/back on the same day, which is ? to me.

Good luck.

Please explain the science behind that one.

Originally Posted by ForemanRules

Shit I do that all the time for back, I do a set of cable rows or two then one set Db row warm up then start my workout.....might have to drop the cable warm ups now.

There's nothing wrong with a general warmup. Also, some warmup is better than no warmup. Let's say you start your back workout with DB rows. Then you would probably be fine. I just think it makes sense to use a specific warmup.

Honestly, you would probably be fine either way, especially since you have been lifting for so many years. Your motor patterns are firmly in place. You don't need as much priming as someone with less experience.

Also, in Fletcher's case, I dunno why you would want to load up a machine to warmup, unload it, then load up a barbell for the real deal. A waste of time in my opinion.