Opinions on this back routine

[CalvinH]

I follow a simple rule, the biggest, most compound movement of my workout comes first.

x2

[slaveboy1980]

Chins - 3 sets to warm up, get good stretch an do them first because if i do them last i'll get about 3 reps lol

Deadlifts - standard, low rep stuff 5 reps or so over multiple sets

Nautilus pullover - 3 sets to failure

Barbell row - torso parellel or as close to as possible with ground 3 sets or so, lighter going for 15-20 reps or so

I guess what i'm tryingto discover is if theres any value in performing pullovers before a row, almost acquiring a sort of pre exhaustion effect if we consider a pullover as a lat isolation movement that limits arm involvement

Any thoughts?

work the back twice a week.  8-9 sets per session.  6-12 reps.

[Bobby]

This is pure beastliness.   Bobby, can I PM you my current routine for some suggestions?

You want to give me suggestions? go ahead!

I'm open minded to training and nutrition, there is always room for improvement and you can never learn enough

[PANDAEMONIUM]

You want to give me suggestions? go ahead!

No, my friend, I want you to give ME suggestions!

[Bobby]

haha now you're trolling me

[chaos]

work the back twice a week.  8-9 sets per session.  6-12 reps.

[pumpster]

Interesting seeing Schwarzenegger's back routine again, he's prescribing the same order i did, with (1) deads at the end and (2) high reps and high sets for deads = less weight and far less risk of injury.

Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps


Ya i know some would say his volume workouts don't make sense, but the fact is even if the volume's reduced that wouldn't involve changing the order of anything there.

[chaos]

Interesting seeing Schwarzenegger's back routine again, he's prescribing the same order i did, with (1) deads at the end and (2) high reps and high sets for deads = less weight and far less risk of injury.

Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps


Ya i know some would say his volume workouts don't make sense, but the fact is even if the volume's reduced that wouldn't involve changing the order of anything there.

So you copied Arnolds workout and expect people to be impressed?

I guess everyone should do their workouts the same exact way because we all know what works for one guy works for everyone.

[pumpster]

So you copied Arnolds workout and expect people to be impressed?

I guess everyone should do their workouts the same exact way because we all know what works for one guy works for everyone.

Actually if you'd read the preceeding posts you'd already know that i supported my reasoning. If i'd seen his workout earlier i'd have posted it at the beginning.

What exactly is the reasoning behind the mighty "chaos" physique?

[chaos]

What exactly is the reasoning behind the mighty "chaos" physique?

I follow a simple rule, the biggest, most compound movement of my workout comes first.

[pumpster]

lol when it comes to compounds and working the back, chins are arguably the single best upper body exercise this is, with far less injury risk.

[chaos]

lol when it comes to compounds and working the back, chins are arguably the single best upper body exercise this is, with far less injury risk.

[sculpture]

the arnold routine posted is most likely bollocks

I ve read countless other so called routines executed by arnold and they vary consdierably

Taken from Joe Weider's Ultimate Bodybuilding book

Wide grip front chins 4 -5 sets 8 - 10 reps
Pulldowns behind neck 4 -5 sets 8 - 10 reps
Barbell bent rows 4 -5 sets 8 - 10 reps
T bar rows 4 -5 sets 8 - 10 reps
Seated pulley rows 4 -5 sets 8 - 10 reps

Another typical nonsensical schwarzenegger routine

[pumpster]

the arnold routine posted is most likely bollocks

I ve read countless other so called routines executed by arnold and they vary consdierably

Taken from Joe Weider's Ultimate Bodybuilding book

Wide grip front chins 4 -5 sets 8 - 10 reps
Pulldowns behind neck 4 -5 sets 8 - 10 reps
Barbell bent rows 4 -5 sets 8 - 10 reps
T bar rows 4 -5 sets 8 - 10 reps
Seated pulley rows 4 -5 sets 8 - 10 reps

Another typical nonsensical schwarzenegger routine

Not bollucks at all, that routine is not only accurate it's consist with all of his routines posted since i first read of his back workout in a summer 1973 Muscle Builder. The main difference is that he completely leaves out deads (which of course i agree with) and does even more upper back, and the order is silghtly different but the gist is the same including chins first.

The example you posted and the workouts i've seen over the years are all siimilar with only minor differences. The chins are always first, and the rest of it's pretty much the same save for some of the order.

The main difference in that version is completely leaving out deads and including more upper back work - something of course i agree with.

Same thing for the other muscles, the workouts for him posted over the years are actually quite consistent.

[sculpture]

Here's another arnold workout that doesnt resemble either the two already posted

ARNOLD SCHWARZENEGGER'S ROAD-MAP BACK WORKOUT

EXERCISE                         SETS  REPS

Wide-grip chins to the front     x*    40
T-bar rows                       3     10
Wide-grip chins behind the neck  x*    30
Hyperextensions                  3     15

The point is that i doubt arnold followed any of these routines for a lengthy period and the fact that he left deads isn't based on a training logic at all

[chaos]

Here's another arnold workout that doesnt resemble either the two already posted

ARNOLD SCHWARZENEGGER'S ROAD-MAP BACK WORKOUT

EXERCISE                         SETS  REPS

Wide-grip chins to the front     x*    40
T-bar rows                       3     10
Wide-grip chins behind the neck  x*    30
Hyperextensions                  3     15

The point is that i doubt arnold followed any of these routines for a lengthy period and the fact that he left deads isn't based on a training logic at all

I don't have the pics, but there are several floating around here, Arnold was quite the deadlifter.

[pumpster]

Here's another arnold workout that doesnt resemble either the two already posted

ARNOLD SCHWARZENEGGER'S ROAD-MAP BACK WORKOUT

EXERCISE                         SETS  REPS

Wide-grip chins to the front     x*    40
T-bar rows                       3     10
Wide-grip chins behind the neck  x*    30
Hyperextensions                  3     15

The point is that i doubt arnold followed any of these routines for a lengthy period and the fact that he left deads isn't based on a training logic at all

Virtually all of his workouts published over the decades are along the lines of the first two posted here, which actually suggests that his workouts were quite consistent and similar.

Most here are too young to have a longer perspective. The idea that workouts have to vary considerably over time is one of those relatively recent trends. The need to vary workouts for effectiveness is neither a proven fact nor something that was followed by many top BBs back in the day.

Arnold was quite the deadlifter.

In one of the workouts here, he's not even doing them. In others he follows exactly what i've always suggested-(1) moderate weights and (2) high reps/sets - smart training to avoid injuries while still fully working the area, as all veterans fully understand.

[ngm21084]

there was a bad ass pic of arnold pulling 700 something for some record

[pumpster]

there was a bad ass pic of arnold pulling 700 something

Old news, that was posted a dozen times or so in the last months.

Now post up a pic of him going heavy like that after his early 20s lol what experienced guys know that you guys don't (yet) is that it makes no sense to go heavy later on-that's just ego lifting. Even Coleman kept the reps high other than for videos once a year.

[chaos]

LOL, what a piece of shit.

[pumpster]

LOL, what a piece of shit.

Finally he gets it right bwhaahahaha..

[ngm21084]

yet you delete and or modify my posts only because they make you look bad...but i do agree with you about the high reps and not ego lifting although making big lifts or my case personal records is always gratifying...

[chaos]

yet you delete and or modify my posts only because they make you look bad...but i do agree with you about the high reps and not ego lifting although making big lifts or my case personal records is always gratifying...

Not just that but he deletes my posts calling him out, then posts a photoshopped pic of me and talks shit.

LMAO, what a coward.

[chaos]

and you think this being the training board there wouldnt be someone like him trolling people and impersonating a moderator...hey chaos let me ask you a question do you not believe in the theory that when using machines you dont get the same type of involvement from secondary muscles or stabilizzer muscles..?? i dont know if theres any credit to it actually but imo it makes sense it def does..

Free weights > machines.

[d0nny2600]

yea every time you i disagree with or upset him he delets my posts...hes really a troll with a moderator title...
donny do you use a bowflex?

I dont - Bowflex is too advanced. Someday I will....Someday