Back workout

[HickeyNC]

Hey all, A guy I work out with wanted to try a new routine for a while. He wanted to do 3 sets of 8 reps. The 8th rep should be very difficult if not to failure. Well yesterday, we did back and it just did not seem to work my back as much as previous workouts with more reps and lighter weight. In fact my biceps are sore today. I made a point to have strict form, but I must not have none that well being that I don???t feel anything in my back.

I was just curious as to what you all think works the best for you. Lower reps with more weight, or higher reps with lower weight.

My workout:

3X15 Wide grip chins
3X8 Cable rows
3X8 Pull downs
3X8 1 arm cable rows (I use the high pulley on the universal machine and am kneeling through the exercise)
3X15 Hyper-extensions

What do you all think? What works best for you.


------------------
HickeyNC

You get what you put in.

 

[crowman]

Looks pretty good, I like doing bent-over rows, also. And I usaully only do either wide grip chins or pull-downs not both.

------------------
-Crowman
MASS ABOVE ALL

 

[Arnold]

I like to do heavy one arm dummbell rows.

------------------
got muscle?

 

[Bench_It]

So how do you keep from working your bi's when you do pull-downs, pull-ups, etc...They always seem to tire out long before my back does.

------------------
Shut Up and LIFT!!

 

[Large And In Charge]

Originally posted by Bench_It:
So how do you keep from working your bi's when you do pull-downs, pull-ups, etc...They always seem to tire out long before my back does.

Solution:

Most people have a tendency to not just grip the bar hard but also squeeze it.

A little experiment will prove this.

Make a fist with one hand. Take your other hand and put it on your bicep of the arm that you are making the fist. Now squeeze your fist tighter and feel what your bicep is doing?

Each time you squeeze the bar, your biceps are doing that. So that's why you feel your biceps working hard because they are.

So the next time, just get a good grip on the bar but don't squeeze it! Imagine that your hands are just hooks and that your back is doing the work. This may or may not eliminate the problem but it sure will take some of your bicep work out of your back routine. And some people don't even realize that they're doing this.



------------------
If you build it they will come

 

[Ginni]

Good advice Large! I have never really thought about it that way.. I have the same problems with that at times and couldn't figure out what I was doing wrong... TKS!!

 

[HickeyNC]

WOW. that is some real good advice. I will have to give it a try next week. Seems like it would make a difference.

Thanks, Large

------------------
HickeyNC

You get what you put in.