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Getbig Bodybuilding Boards => Training Q&A => Topic started by: GR on October 22, 2007, 05:23:40 PM

Title: back training!
Post by: GR on October 22, 2007, 05:23:40 PM

i wanna change my back training routine,any good ideas and good back routines?

Title: Re: back training!
Post by: Bluto on October 22, 2007, 05:56:36 PM

post your current one

advice would probably be chins chins chins

Title: Re: back training!
Post by: GR on October 22, 2007, 06:25:26 PM

behind the neck pulldowns 3 sets
barbell rows 3 sets
machine rows 3 sets
close grip or reverse grip pulldowns 3 sets

Title: Re: back training!
Post by: GR on October 22, 2007, 06:26:42 PM

if you go to the members pic board you can see my back.

Title: Re: back training!
Post by: triple_pickle on October 22, 2007, 07:30:51 PM

back looks solid, as long as you are making gains stick to what you have been doing.  you could substitute weighted pull ups for pull downs & throw in some deads.

Title: Re: back training!
Post by: Hedgehog on October 22, 2007, 11:33:45 PM

Quote from: GR on October 22, 2007, 06:25:26 PM

behind the neck pulldowns 3 sets
barbell rows 3 sets
machine rows 3 sets
close grip or reverse grip pulldowns 3 sets

You're not doing much for the lower back currently.

Try a two week rotation where you keep most of your current routine, but add a lower back excersise:

Week 1
barbell rows 3 sets
machine rows 3 sets
close grip or reverse grip pulldowns 3 sets
deadlifts 3 sets

Week 2
behind the neck pulldowns 1 set
barbell rows 3 sets
close grip or reverse grip pulldowns 3 sets
Weighted hyper extensions 3 sets

Title: Re: back training!
Post by: PANDAEMONIUM on October 23, 2007, 12:58:03 AM

Quote from: GR on October 22, 2007, 06:25:26 PM

behind the neck pulldowns 3 sets
barbell rows 3 sets
machine rows 3 sets
close grip or reverse grip pulldowns 3 sets

FWIW, behind the neck pulldowns are one of the best ways to fuck up your rotators.

Title: Re: back training!
Post by: flexingtonsteele on October 23, 2007, 01:05:54 AM

chest supported or t-bar row

Pullups

Db Row

Rack pulls

do whatever sets and reps of these exercises and you'll get results.

Title: Re: back training!
Post by: webcake on October 23, 2007, 02:10:56 AM

What i do...

Pulldowns (to front)

Dumbbell rows

Barbell rows

Seated Row (supersetted with straight arm pulldowns)

Seems to work for me. Just research all the exercises for back and try a whole different bunch for a couple of weeks.

Title: Re: back training!
Post by: Meso_z on October 23, 2007, 05:40:54 AM

-deadlifts (a must)

-barbell rows (normal grip, change it with underhand grip sometimes)

-chins or pulldowns (In general something for the lats) as our friend "PANDAEMONIUM" said, avoid behind the neck.

-dumbell one-arm row (i saw that you don't have heavier dumbells than the 55's.......change it to t-bar or machine rows)

enjoy  ;)

your back is already great. this will make it greater.  :)

Title: Re: back training!
Post by: slaveboy1980 on October 23, 2007, 07:11:13 AM

Quote from: GR on October 22, 2007, 05:23:40 PM

i wanna change my back training routine,any good ideas and good back routines?

do a limited amount of sets for back, twice a week on a upper /lower  body split.

total weekly back volume 8-10 sets.

Title: Re: back training!
Post by: NoCalBbEr on October 28, 2007, 02:31:08 PM

I do
reverse pulldowns
deadlifts
bb rows
seated cable rows
body weight chins (burns

Title: Re: back training!
Post by: nuyork143 on October 28, 2007, 04:26:44 PM

Quote from: NoCalBbEr on October 28, 2007, 02:31:08 PM

I do
reverse pulldowns
deadlifts
bb rows
seated cable rows
body weight chins (burns

Rows and chins have worked the best for me.  Cant really fuck with deads too much (at least not heavy) due to a fucked up back.