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Baby got back

dsc123

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Get Shredded!
Its time to give builts famous 'Baby got back' routine a go. How's the setup look, any ideas on the rest time between sets?


Day 1, Mon: Horizontal push pull, calves, and abs
Thickness-Back:
Rack pulls 5x5
Bent-over rows 3?8


Chest:
Flat bench 5?5
Incline dumbbell press 3?8
Incline DB flyes 3?10-12


Calves: 3?12-20


Abs: 3 sets of 8-12, weighted


Day 2 Tues: Quad dominant, hamstring accessory. Biceps.


Quads:
Full squats 5?5
Leg press 3?8


Hamstrings:
Leg curls 3-4 sets of 12-20


Biceps:
Seated alternating bicep curls 5?5
Hammer curls 3?8-12


Day 3 Thurs: Vertical push-pull, calves, abs


Width-Back:
Lat pulldowns 5?5
Hammer high rows 3?8
lying pullovers 3?12


Shoulders:
warm up with face pulls 3x12
Military Press 5?5
Standing side laterals 3?8


Calves 3?8-10


Abs: 3 sets of 8-12, weighted


Day 4 Fri: Hamstring dominant, quad accessory. Triceps.


Hamstrings/glutes:
Romanian Deadlifts 5?5
high foot placement leg press 3?8


Quads: seated leg extensions 3?12-20


Triceps:
Skullcrushers, 5?5
Cable press down 3x8-12
 

pwloiacano

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Its time to give builts famous 'Baby got back' routine a go. How's the setup look, any ideas on the rest time between sets?


Day 1, Mon: Horizontal push pull, calves, and abs
Thickness-Back:
Rack pulls 5x5
Bent-over rows 3?8


Chest:
Flat bench 5?5
Incline dumbbell press 3?8
Incline DB flyes 3?10-12


Calves: 3?12-20


Abs: 3 sets of 8-12, weighted


Day 2 Tues: Quad dominant, hamstring accessory. Biceps.


Quads:
Full squats 5?5
Leg press 3?8


Hamstrings:
Leg curls 3-4 sets of 12-20


Biceps:
Seated alternating bicep curls 5?5
Hammer curls 3?8-12


Day 3 Thurs: Vertical push-pull, calves, abs


Width-Back:
Lat pulldowns 5?5
Hammer high rows 3?8
lying pullovers 3?12


Shoulders:
warm up with face pulls 3x12
Military Press 5?5
Standing side laterals 3?8


Calves 3?8-10


Abs: 3 sets of 8-12, weighted


Day 4 Fri: Hamstring dominant, quad accessory. Triceps.


Hamstrings/glutes:
Romanian Deadlifts 5?5
high foot placement leg press 3?8


Quads: seated leg extensions 3?12-20


Triceps:
Skullcrushers, 5?5
Cable press down 3x8-12

I have been using the twice per week back routine for quite a while now. It has really made a difference in my back development where you can concentrate on thickness one workout and width the next.
 

dsc123

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Can you explain what's different to the traditional routine? I no there's a couple of exercises.
 

Watson

A Jihad on gyms!
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im still a student myself and i dont pretend to be otherwise, but i pace a slow walk between my sets moving around gently what muscles i just worked, id have to guess 90seconds - 2 mins

i find keeping limber helps with stiffness over the next few days...
 

dsc123

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What intensities are you using?

Well I'm currently traveling, have had 4 months off and am now settled in a place for around 4 months so looking to get back to where I was size and strength wise. I'm surprised how much strength I've kept but I've lost some mass. So I was thinking a moderate intensity, for the 5x5 exercises to get enough rest for strength gains and then a high intensity for the other exercises.
 

PushAndPull

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Well I'm currently traveling, have had 4 months off and am now settled in a place for around 4 months so looking to get back to where I was size and strength wise. I'm surprised how much strength I've kept but I've lost some mass. So I was thinking a moderate intensity, for the 5x5 exercises to get enough rest for strength gains and then a high intensity for the other exercises.

I mean weight intensity. What percentage of your 1rm are you going to use for your 5x5.
 

PushAndPull

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Weight intensity around 80-90% of 1rm

That's very heavy if not impossible. 5x5 are basically a high volume strength routine, 80% is usually the high end. If you're doing a 5x5 with 90% 1rm you can bet your house that your 1rm is not correct. With 5x5 you want to make sure your 1rm's are accurate and that you have a plan for progression and deloads. With so much time off are you sure that a stength training program is the best choice for you? Your form has got to be rusty, and that's not a good thing with lifting heavy.
 

dsc123

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I've been doing a couple of warm up sets, and then my first set is probably 75% 1rm then 3 sets 80% 1 set 90%. Yes you are correct I'm not sure what my 1rm is. That's just working of a calculated estimate. My last set on bench press last week was 225lbs for 5 and that was failure. I'm happy with my form first few sets are always a little rusty but you no when your form is good again. I've probably been gym around 20 times within the 4 months just to keep form on track on the compound exercises.
 

dsc123

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Was slowly going to increase weight when I can do more than 5 reps on my last set. You think I should find out my 1rm then?
 

PushAndPull

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Yes you at least need to find a pretty accurate 1rm. Doing a bunch of 1rm in a short period of time could be dangerous and doing it over a long period, well... would take a long time.
I would suggest using
Predicting One-rep Max
Online calculators are pretty accurate, but you're going to have to do some rep max. In other words, find something you think you'll be able to get 4-8 reps with. Say you got 6. You'll then be able to calculate your 1rm fairly accurately from your 6rm.
Few other suggestions
Do not go to failure on purpose when lifting heavy. There will obviously be times when failure occurs but it should never be planned. It's far more taxing and dangerous when failure occurs when lifting heavy.
I would keep all 5 sets at the same intensity.
All rest periods between sets are the same. So you need to time yourself, no guessing. This consistency will allow you to more accurately gauge progression. I recommend 4 minute rest periods.
I would also suggest you use a different method of progression. I would use 70-80% progressing intensities for progression. So if you complete your 5x5 in successive weeks using 70%,75%,80% intensities with good form you then increase your 1rm 5%. This act as a built in deload and keeps you from hitting plateaus.
I would also stagger the intensities. You do two 5x5 exercises every workout day. Pick one to start off with 70% and the other 75%. Always doing the higher intensity 5x5 as your first exercise of the day and doing the lower intensity 5x5 as your second exercise of the day. You want to be a fresh as possible when lifting heavy which will improve your form. The staggered intensities will also act as a built in deload.
 

heavylifting1

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If it works for you then go for it.
 

Merkaba

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Whats the goal of all of this? Better yet, how are you eating?
 

dsc123

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Whats the goal of all of this? Better yet, how are you eating?

Well I'm currently traveling, have had 4 months off and am now settled in a place for around 4 months so looking to get back to where I was size and strength wise. Weighed myself today and am at 88kgs was around 92-94kgs. My diets good, decided not to count calories and macros for once, but I'm keeping it clean, cheat meal once a week and will monitor my calorie intake on my weight gain. Hoping muscle memory kicks in fast!
 
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