Thread: Post your back routine

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.

Weighted pullups 2 sets
Pulldowns 2 sets (wide grip, narrow grip)
Deadlifts 3 sets
BB or DB rows 2 to 3 sets

Done.

Originally posted by The_Chicken_Daddy
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.

You think that 4 sets is enough? I assume that is after 1-2 warm-ups on each exercise, right?

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

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.

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

Originally posted by Prince


You think that 4 sets is enough? I assume that is after 1-2 warm-ups on each exercise, right?

I do about 2 progressive warm-ups on the pulldown and then go into my work sets. No more warm ups for back are performed.

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?

Originally posted by The_Chicken_Daddy
Why, do you think that 4 sets is too little?

Yes.

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...

I do not believe in either extreme (high volume or low volume), I stay right around in the middle.

Which is?

And you call 4 sets "low volume"?

Yes.

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.

Deadlifts 3 sets--periodization
Rack pulls 1 set
T-bar rows 3 sets
Chins 1 set
Pulldowns 2 sets (sometimes wide grip, sometimes close)
Pullovers 2 sets

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

Originally posted by The_Chicken_Daddy
Why, do you think that 4 sets is too little?

Originally posted by Prince
Yes

Prince, how can you say his volume is too low? Chicken is an intelligent person, if his plan isn’t working I’m sure he as since enough to change it.

Mick

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

Originally posted by Animal

4 sets Deadlifts (expect last week when I got crazy and did 8 )

Animal

No wonder you call yourself the Animal

TJohn

Originally posted by mick01
Prince, how can you say his volume is too low? Chicken is an intelligent person, if his plan isn’t working I’m sure he as since enough to change it.

Mick

I can say it very easily!

Okay, he can change it, what's your point? TCD was not the person asking for advice here.

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.

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.

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

Originally posted by TJohn



No wonder you call yourself the Animal

TJohn

Don't you know it

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

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.

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.