If your back is lagging...

**Pedigree** · 07-13-2006, 07:47 AM

This program is based off the program entitled "Hit it From the Back" by John Romaniello. I've tweaked this version a bit to suit my needs, but the principles are the same.
I am an upper/lower, push/pull, or full body guy. This program was a nice transition from an upper/lower to the full body I'm doing now.
Take a look at it, critique it, tear it apart, use it...whatever you want! But if you're in between programs or just need some back specialization work, I do suggest you try it. I ran it 4 weeks with some serious improvement in my back strength and size development...especially in the traps and rombhoids. My son (16 years old) ran it 5 weeks with even better results.

Day 1 - Horizontal Pulling & Chest
T-Bar Rows
Sets: 4
Reps: 6-8

Bent Over BB or Cable Rows (Overhand Wide Grip, 1-2-2 tempo)
Sets: 3
Reps: 8-12

Barbell Bench Press
Sets: 5
Reps: 5

Incline DB Bench
Sets: 3
Reps: 8-10

Day 2 – OFF

Day 3 – Legs, Shoulders, Arms
Squats
Sets: 6
Reps: 6

BB Lunges or DB Step-Ups (Alternate each week)
Sets: 3
Reps: 8-10

Standing BB Military Press
Sets: 4
Reps: 6-8

A1) Dips or Skullcrushers (Alternate each week)
Sets: 3
Reps: 8-12

A2) Bicep Curls
Sets: 3
Reps: 8-12

Day 4 – OFF

Day 5 - Vertical Pulling
Deadlifts
Sets: 6
Reps: 3-5

Shrugs
Sets: 3
Reps: 6-8

Wide-Grip Pull-ups (30-45 second RI)
Sets: 6
Reps: 3

Chin-ups (30-45 second RI)
Sets: 6
Reps: 3

Day 6 - OFF

Day 7 - High Rep Back Day
Wide Grip Pull Downs
Sets: 3
Reps: 12-15
Load: A weight you can handle for roughly 15 reps.

Reverse Grip Pull Downs
Sets: 2
Reps: 10
Load: A weight you can handle for roughly 15 reps.

Face Pulls
Sets: 2
Reps: 20
Load: A weight you can handle for roughly 30 reps.

Bent Over Dumbbell Rows
Sets: 3
Reps: 8-10
Load: A weight you can handle for roughly 15 reps.

Day 8 - OFF

**TJ Cline** · 07-13-2006, 09:35 AM

Don't like that workout at all.

**CowPimp** · 07-13-2006, 09:59 AM

I kind of like it actually. It seems well thought out as far as specializiation goes. The volume done with other types of movements is kept reasonable, and the third day you work pulling movements is pretty low in intensity. It seems like the designer took into account the training variables as needed.

**Pedigree** · 07-13-2006, 10:43 AM

Originally Posted by ForemanRules

Don't like that workout at all.

You're not the first person to say that! I'm curious as to your input as to what specifically you don't like about it Foreman.
Since I've asked guys to look at this program, they either like it or they hate it...no tweeners. It's different than most programs and definitely not something you run for very long.
Like I said, I'm an U/L, P/P, or FB person, but I was curious, so I tried it.
I didn't start out training correctly, so my back was in very average condition my first 3 years of lifting. It's a real good idea to not let your back get into that kind of condition in the first place, but if you do, this can get you back on track.

**TJ Cline** · 07-13-2006, 11:56 AM

Originally Posted by Pedigree

You're not the first person to say that! I'm curious as to your input as to what specifically you don't like about it Foreman.
Since I've asked guys to look at this program, they either like it or they hate it...no tweeners. It's different than most programs and definitely not something you run for very long.
Like I said, I'm an U/L, P/P, or FB person, but I was curious, so I tried it.
I didn't start out training correctly, so my back was in very average condition my first 3 years of lifting. It's a real good idea to not let your back get into that kind of condition in the first place, but if you do, this can get you back on track.

I think legs need their own day....no way in hell I coiuld hit delts and biceps effectively after my leg workout....plus I don't like the mix of these three. But try it out, best to learn from experiance.

This is the only part I dont like......

Day 3 – Legs, Shoulders, Arms

**Pedigree** · 07-13-2006, 12:01 PM

Originally Posted by ForemanRules

I think legs need their own day....no way in hell I coiuld hit delts and biceps effectively after my leg workout....plus I don't like the mix of these three. But try it out, best to learn from experiance.

This is the only part I dont like......

Day 3 – Legs, Shoulders, Arms

That makes sense.

**Tough Old Man** · 07-13-2006, 04:57 PM

Originally Posted by ForemanRules

I think legs need their own day....no way in hell I coiuld hit delts and biceps effectively after my leg workout....plus I don't like the mix of these three. But try it out, best to learn from experiance.

This is the only part I dont like......

Day 3 – Legs, Shoulders, Arms

And I'll add this. No way am I working back before Chest. This would be the first routine I have everseen that has back worked before chest. If anything it would be Chest, Back width and Back thickness.

I look at it this way.

1) I can pull more then I can push.

2) I don't even want to be tired from other exercises when getting under a weight

**Double D** · 07-13-2006, 05:00 PM

Agreed hate doing back before chest and legs are either by themselves or with a small group like traps or something like that.

**Pedigree** · 07-13-2006, 05:21 PM

Good points Tough and Double D. That order could be reversed.
Some good input so far.

**Tough Old Man** · 07-13-2006, 06:58 PM

Originally Posted by Pedigree

Good points Tough and Double D. That order could be reversed.
Some good input so far.

really bro I would reverse it. Listen it's easier to go up on pulling exercises then pressing exercises. A person can go up 5 lbs a week on deads easier the go up 5 lbs a week on bench. Use the majority of you strength on the bench. After a brief rest you'll find you still have enough in the tank to ROW or Do Deads. But try doing heavy rows or deads and there so taxing that I guaratee you suffer on the bench if followed after back.

Remember you use a lot more muscles doing Bent over Rows or deads then bench. So it's more taxing on the CNS. I hope that my buddy cowpooper agrees with this....LOL

**AKIRA** · 07-13-2006, 07:23 PM

Originally Posted by ForemanRules

I think legs need their own day....no way in hell I coiuld hit delts and biceps effectively after my leg workout

[/U][/B]

Agreed.

Seems imbalanced, but we already know that your back was lacking strength and needed extra work.

**Forum Security** · 07-13-2006, 07:29 PM

I find that doing heavy sets of dumbell and barbell curls leaning towards the front and arching your back always makes my back sore the next day so I guess it's doing something....

**TJ Cline** · 07-13-2006, 07:32 PM

Originally Posted by Forum Security

I find that doing heavy sets of dumbell and barbell curls leaning towards the front and arching your back always makes my back sore the next day so I guess it's doing something....

Then you are doing curls wrong.

**Forum Security** · 07-13-2006, 07:44 PM

Originally Posted by ForemanRules

Then you are doing curls wrong.

They are modified curls Son! I do them in a way that allows me to incorporate the back into the movement. It really activates the lower back and even a little traps!

**TJ Cline** · 07-13-2006, 07:46 PM

Originally Posted by Forum Security

They are modified curls Son! I do them in a way that allows me to incorporate the back into the movement. It really activates the lower back and even a little traps!

Doing them wrong son....I see it every day

you do your cheat curls and I will do rows, latt pulls and pull ups, and my biceps will be bigger and stronger.

**Forum Security** · 07-13-2006, 07:52 PM

Originally Posted by ForemanRules

Doing them wrong son....I see it every day

you do your cheat curls and I will do rows, latt pulls and pull ups, and my biceps will be bigger and stronger.

We will see about that Son!... I never felt so sore the next day in my lower back, not from deads not from rows, but from my curling system! You really must try this to believe!

**TJ Cline** · 07-13-2006, 07:53 PM

Originally Posted by Forum Security

We will see about that Son!... I never felt so sore the next day in my lower back, not from deads not from rows, but from my curling system! You really must try this to believe!

No thanks son, I have forgotten more than you know about training.

**Double D** · 07-13-2006, 07:56 PM

Well I have remembered all that you have forgot so whatcha think about that foreman? Does that mean I am smarter? Let me ponder this over for a while.

**Forum Security** · 07-13-2006, 08:21 PM

Originally Posted by ForemanRules

No thanks son, I have forgotten more than you know about training.

**CowPimp** · 07-13-2006, 08:21 PM

Originally Posted by Tough Old Man

And I'll add this. No way am I working back before Chest. This would be the first routine I have everseen that has back worked before chest. If anything it would be Chest, Back width and Back thickness.

I look at it this way.

1) I can pull more then I can push.

2) I don't even want to be tired from other exercises when getting under a weight

Reasonable enough, but I like to prioritize my back and put it first sometimes. I also have most of my clients do so, because they need it. It's different for an intelligently trained person like yourself with an already strong back though.

Hell, I did bench pressing after deads, standing overhead pressing, bulgarian squats, and pulldowns the other day. It was fine, and my numbers were as good as I could have hoped for too.

**Forum Security** · 07-13-2006, 08:22 PM

Originally Posted by ForemanRules

No thanks son, I have forgotten more than you know about training.

I can escort you out of this forum quicker then you can say KEFE!

**Forum Security** · 07-13-2006, 08:24 PM

Originally Posted by CowPimp

Reasonable enough, but I like to prioritize my back and put it first sometimes. I also have most of my clients do so, because they need it. It's different for an intelligently trained person like yourself with an already strong back though.

Hell, I did bench pressing after deads, standing overhead pressing, bulgarian squats, and pulldowns the other day. It was fine, and my numbers were as good as I could have hoped for too.

It's a mind game for me...everytime I think throwing too many compound movements in one day will fuck with my numbers I always surprise myself....

**TJ Cline** · 07-13-2006, 08:29 PM

Originally Posted by Forum Security

I can escort you out of this forum quicker then you can say KEFE!

**Tough Old Man** · 07-13-2006, 08:31 PM

Originally Posted by Forum Security

We will see about that Son!... I never felt so sore the next day in my lower back, not from deads not from rows, but from my curling system! You really must try this to believe!

Your all fucked up my friend. I do heavy ass bent over rows and also deads and never have a sore back the next day. You fucking up on your curls putting to much stress on your lower back. Mr. Mudge does bent over rows with over 400 lbs and i'll bet his back isn't sore the next day. He has posted video's on this site with doing such.

Look i'm almost 54 and if my backs not sore the next day from rows or curls, then your shouldn't be either.

Mr Foremanrules has been to my house and him and I have done reps with 500 lb lifts with the trap bar and the next day had a party and enjoyed ourselves with no discomfort from the back.

Do things correcetly and then post something with some meaning.

Tough

**Forum Security** · 07-13-2006, 08:43 PM

Originally Posted by ForemanRules

WTF???? I thought I was the only guy on the planet to do these.......

**TJ Cline** · 07-13-2006, 08:44 PM

Originally Posted by Forum Security

WTF???? I thought I was the only idiot on the planet to do these.......

No, many more are like you

**Tough Old Man** · 07-13-2006, 08:46 PM

Originally Posted by Forum Security

WTF???? I thought I was the only guy on the planet to do these.......

Nothing wrong with doing cheated curls once in a while. same thing with doing partial bench press with 1.5 times your 1rm. Helps you get use to heavier weight. As I said, ONCE IN A WHILE~!

Tough

**Forum Security** · 07-13-2006, 08:53 PM

Originally Posted by Tough Old Man

Nothing wrong with doing cheated curls once in a while. same thing with doing partial bench press with 1.5 times your 1rm. Helps you get use to heavier weight. As I said, ONCE IN A WHILE~!

Tough

I agree.... but I wouldn't call them cheated curls.... modified curls... or customized if you will.....
BTW, this helps alot as a warmup before you max on deadlifts...

**Forum Security** · 07-13-2006, 08:54 PM

Originally Posted by ForemanRules

No, many more are like you

Please do not call me names Son!

**mike456** · 07-13-2006, 10:52 PM

Can one of the mods check on forum security's ip, he is definitly a older member that made a new username, probably Kefe/Kenwood/Lexus, etc.

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