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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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Post your back routine
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06-01-2002, 02:21 AM
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#1 |
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Internet Tough Guy
Join Date: May 2002
Location: In a van, down by the river!!
Posts: 50
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Post your back routine
I'm currently doing the following:
Deadlift - 4 sets 10/8/6/5 Barbell Row - 3 sets 10/10/10 Bentover Dumbell Row - 3 sets 10/10/10 Seated Cable Row - 3 sets 12/12/12 Lat Pulldown - 3 sets 12/10/8 |
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06-01-2002, 05:23 AM
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#2 |
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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That is quite a workout!
Mine is this: Hammer strength reverse grip pulldown - 2 sets both 4-6 rep region Supported T bar rows - 2 sets, first set 4-6 reps, second set 8-12 reps. That's it. Although sometimes i'll do 1 set of a close grip low cable pulley row. |
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Being held down by The Man
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06-01-2002, 10:30 AM
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#3 |
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I'm Dead Sexxxxy!!
Elite Member
Join Date: Dec 2000
Location: Canada
Posts: 4,970
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Weighted pullups 2 sets
Pulldowns 2 sets (wide grip, narrow grip) Deadlifts 3 sets BB or DB rows 2 to 3 sets Done. |
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Cool
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06-01-2002, 12:59 PM
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#4 | |
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the one & only
Administrator
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Quote:
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06-01-2002, 02:18 PM
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#5 |
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Registered User
Join Date: May 2002
Location: Southeastern Pennsylvania
Posts: 445
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4 sets to failure wide grip pullups
4 sets DB bent over rows 4 sets heavy pull-downs with a V row bar on the cable 1 strip set wide grip pull downs to finish up. STB... how much weight are you doing on your weighted pull ups?? TJohn |
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06-01-2002, 03:46 PM
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#6 |
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...
Elite Member
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Deadlifts - 7 sets, reps 8/5/3/1/1/1/5 (power matrix)
Pullups - 3 sets wide grip palms away, 3 sets medium palms facing reps anywhere from 3-8 Bent over BB rows OR 1 arm DB rows - 3 sets, 6-8 reps Seated cable row OR seated machine row - 3 sets, 6-8 reps Once I start failing on the power matrix program, I'll cut the auxiliary exercises back to 2 sets each. |
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06-01-2002, 03:55 PM
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#7 |
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Super Hero in Training
Join Date: Mar 2002
Location: Tip of the spear!
Posts: 28,316
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4 sets, stiff leg dead lifts
4 - 5 sets pull - ups (50 total reps) -or- 3 - 4 sets pull downs 3 - 4 sets bent over rows -or- 3 - 4 sets cable rows |
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Success leaves clues. People who produce outstanding results do specific things to create those results
Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed |
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06-01-2002, 04:05 PM
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#8 | |
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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Quote:
4-6 sets is ideal. I do about 4-5 for chest usually too. 4 for quads (squats and front squats), with 2 sets of stiffs for hams. (i do "thighs" collectively, which makes it 6 sets again.) Why, do you think that 4 sets is too little? |
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Being held down by The Man
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06-01-2002, 04:27 PM
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#9 | |
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the one & only
Administrator
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06-01-2002, 04:29 PM
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#10 |
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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Tell that to Mike Mentzer, Ray Mentzer, Dorian Yates (to some extent) and a few others.
Of course if you were arguing forthe case of high volume you could always tell me to look at lee priest, arnie etc... |
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Being held down by The Man
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06-01-2002, 04:32 PM
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#11 |
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the one & only
Administrator
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I do not believe in either extreme (high volume or low volume), I stay right around in the middle.
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06-01-2002, 04:36 PM
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#12 |
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Designer Supplements
Join Date: Dec 2000
Location: Newcastle
Posts: 5,151
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Which is?
And you call 4 sets "low volume"? |
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Being held down by The Man
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06-01-2002, 04:44 PM
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#13 |
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the one & only
Administrator
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Yes.
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06-01-2002, 09:06 PM
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#14 |
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Internet Tough Guy
Join Date: May 2002
Location: In a van, down by the river!!
Posts: 50
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Seems I'm doing a hell of a lot more sets than most folks... but I don't feel I've got the mind/muscle connection down enough yet to get away with less sets. Also I'm still working on my deadlift technique, so I don't go very heavy yet. I do train back alone though... because after I've done it I'm absolutley drained.
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I knew The Poodle Man... and he fuckin' hated poodles.
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06-02-2002, 10:49 AM
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#16 |
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Phyical Cultural-ist
Elite Member
Join Date: May 2002
Location: AK (a.k.a middle of no where)
Posts: 162
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How can anyone put a value on what is high volume and what is low volume? It’s too subjective.
Prince if you think Chicken's volume is low....... My routine for back is: 1 super set of barbell pullovers and 1 set close grip chins or pull downs. 1 set deadlifts. I do one light warm up for pull downs and 2 light warm ups for deads. Never more than half the work weight and only for a 3-5 reps. The high and low volume debate will probably go on forever. I wont say high volume doesn’t work. But I will say a properly applied lowest volume necessary workout will yield quicker/better results. Someone new to low volume training may need some coaching or training for the methods to be affective. To do even one more rep than is required to stimulate the bodies general adaptation syndrome is over training. It merely leads to a greater inroad dug into a trainers recovery ability. Mick |
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To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!
High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude" |
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06-02-2002, 10:56 AM
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#17 | ||
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Phyical Cultural-ist
Elite Member
Join Date: May 2002
Location: AK (a.k.a middle of no where)
Posts: 162
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Quote:
Quote:
Mick |
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To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!
High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude" |
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06-02-2002, 11:54 AM
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#18 |
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I evolve while you sleep!
Join Date: May 2002
Location: UK
Posts: 52
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Currently;
3 sets Wide Grip Pull Up's 4 sets Deadlifts (expect last week when I got crazy and did 8  )3 sets Barbell Rows Drop Setted 3 sets of Seated Cable Rows (Light Weight slow to stretch out the back) Animal |
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06-02-2002, 01:38 PM
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#19 | |
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Registered User
Join Date: May 2002
Location: Southeastern Pennsylvania
Posts: 445
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Quote:
 No wonder you call yourself the Animal  TJohn |
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06-02-2002, 07:16 PM
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#20 | |
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the one & only
Administrator
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Quote:
 Okay, he can change it, what's your point? TCD was not the person asking for advice here. |
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06-02-2002, 07:31 PM
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#21 |
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Phyical Cultural-ist
Elite Member
Join Date: May 2002
Location: AK (a.k.a middle of no where)
Posts: 162
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My point is you decided volume was too low based solely on an arbitrary number of sets knowing very little about the trainer.
I’m just a HIT zealot always backing up the validity of low volume training. |
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To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid!
High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude" |
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06-03-2002, 10:34 AM
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#22 |
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Registered User
Join Date: Mar 2002
Location: Albuquerque, NM
Posts: 171
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rack pulls- 3X6-8
chins- 4x6-8 I normally do a BB row after these but lately my lower back hasn't been able to handle them. I'm still seeing nice results from just 2 moves. |
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06-03-2002, 11:54 AM
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#23 |
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is this thing on?
Join Date: May 2002
Location: Nova Scotia
Posts: 53
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This is mine:
deadlifts 3 sets 10/8/6 lat pulldowns 3 sets 10/8/6 machine rows 3 sets 10/8/6 bent over barbell row 3 sets 10/8/6 |
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06-04-2002, 04:16 AM
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#24 | |
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I evolve while you sleep!
Join Date: May 2002
Location: UK
Posts: 52
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Quote:
Well I got carried away and did an upwards pyrmid and then after 4 sets though SOD it I'm going back down and so I did Animal |
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06-04-2002, 08:59 PM
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#25 |
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Registered User
Join Date: Jun 2002
Location: North Carolina
Posts: 28
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Here's mine:
Back supersets: (Bent over rows+ T-bar rows + dumbell rows)* *do 3 sets, go to failure on each Pulldowns X 3: each set to failure, then drop the pin a few plates and burn it out cable rows X 3 I have a picture in "members pictures" but I can't look at it yet because I don't have 25 posts. |
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06-05-2002, 05:30 AM
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#26 |
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Danceswithbarbell
Join Date: Jun 2002
Location: Oz-golia
Posts: 26
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UPPER BACK
3 sets of wide grip chins 4 sets of T-bar rows 2-3 sets of cable rows Then on the following day LOWER BACK AND HAMMIES 4 sets of Deads 3 sets of stiff legged deads 3-4 sets of some sort of leg curl. |
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~DWB~
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06-05-2002, 05:51 AM
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#27 |
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Registered User
Join Date: May 2002
Location: England
Posts: 126
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Heres mine :-
Deadlifts - 3 x 10 Barbell Rows - 3 x 10 Lat Pulldown - 3 x 10 Alternate Dumbbell Row - 3 x 10 Occassionaly i will do Wide Grip Pullups instead of Lat Pulldowns |
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Stats - 6'1", 92kgs (203lbs), BF ~10-11%
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