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Getbig Bodybuilding Boards => Training Q&A => Topic started by: NoCalBbEr on August 02, 2006, 08:26:35 PM
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hey guys
hows this back routine
rack deads
chins
bb rows
db rows
three working sets.. its almost the same as my old one but i took out the corner T bar rows. is that a smart thing to do?? I've seen how much ronnie and jay love the corner t bar rows but I've never realy felt comfortabe with that movement.
is rack deads better for adding back mass and weding the lats the deads from the floor??
thx guys
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the deadlift with that lats out??
my old routine was this
rack deads
bb rows
corner t bars rows
lat pulldowns
calbe rows
I often think that I'm doing too much for back
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the deadlift with that lats out??
my old routine was this
rack deads
bb rows
corner t bars rows
lat pulldowns
calbe rows
I often think that I'm doing too much for back
no its not your back is a large muscle group
t-bar 4working sets
machine rows 4working sets
isolated machine pulls there is more than one machine 4sets high reps.
pull downs
you need to hit the middle of your back
your upper back
your lats
your outer lats but be sure to mix it up every few work outs so you dont get stale...
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hey guys
hows this back routine
rack deads
chins
bb rows
db rows
three working sets.. its almost the same as my old one but i took out the corner T bar rows. is that a smart thing to do?? I've seen how much ronnie and jay love the corner t bar rows but I've never realy felt comfortabe with that movement.
is rack deads better for adding back mass and weding the lats the deads from the floor??
thx guys
not bad, if it works, it works!
rack deads from just below the knee area seem to work really well. i alternate between floor pulls and knee rack pulls.
personally i would do chins after BB rows and superset them with pullovers...your lats will be fried!!!
like dan said your back is a large muscle group and can take alot of punishment... i train the most volume on back day.
my advise...3-4 sets of each
Rack deads
BB rows
Chins(alternate grips) superset with machine or DB pullovers
DB rows
i like it!!!
8)
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If T bar's don't feel right to you than don't do them. My owned personal view, so take if for what's it's worth, but I would do rack DL's as the last exercise in the program. I know it's a cardinal rule to do DL's first, but that's not always the case for muscle building. I would also add another movement and maybe let go of the DB row.
I would suggest:
Pullover-bent arm, BB or DB..outstanding all around lat builder when done right.
Chins...medium grip... touching upper chest to bar each rep..change grips from time to time, including curl grips. If chins are not your forte than switch to lat machines, but touch the bar to upper chest...important.
Row...wider grip ..pull to the lower chest..elbows held out..hit's rear delts well also
DL...rack...Your back can take a lot of punishment, but why give it a lot of punishment... not needed. Give a fair opportunity for recovery & growth.
Might try 2 sets, 8-12 reps each exercise. If not happy, than try 3 sets a exercise and see what happens. Good rule of thumb is to start with the lowest amount of sets, at first, on a new program. Good Luck.
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If T bar's don't feel right to you than don't do them. My owned personal view, so take if for what's it's worth, but I would do rack DL's as the last exercise in the program. I know it's a cardinal rule to do DL's first, but that's not always the case for muscle building. I would also add another movement and maybe let go of the DB row.
I would suggest:
Pullover-bent arm, BB or DB..outstanding all around lat builder when done right.
Chins...medium grip... touching upper chest to bar each rep..change grips from time to time, including curl grips. If chins are not your forte than switch to lat machines, but touch the bar to upper chest...important.
Row...wider grip ..pull to the lower chest..elbows held out..hit's rear delts well also
DL...rack...Your back can take a lot of punishment, but why give it a lot of punishment... not needed. Give a fair opportunity for recovery & growth.
Might try 2 sets, 8-12 reps each exercise. If not happy, than try 3 sets a exercise and see what happens. Good rule of thumb is to start with the lowest amount of sets, at first, on a new program. Good Luck.
Good advice here.
Another thing: If you get good results from this routine, but it starts to fade off after a few months, take a week off from training, then try staying with the same routine, but drop to 2 sets on a few of the excersises.
When you're closer to your maximum strength, you can generally endure less sets.
Generally, the bigger athlete (~220 lbs and up) seems to have longer need for recovery, and tolerate fewer sets than a lightweight.
Just some general guidelines.
YIP
Zack
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Good advice here.
take a week off from training, then try staying with the same routine, but drop to 2 sets on a few of the excersises.
how often do you take a week off training? I havn't taken time off training in almost 2 years now....except for my off days (thurs,Sun) right now im kinda burning out a little. maybe just cuz work which ends tomorrow thank god.
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how often do you take a week off training? I havn't taken time off training in almost 2 years now....except for my off days (thurs,Sun) right now im kinda burning out a little. maybe just cuz work which ends tomorrow thank god.
damn, dude. Don't u get sick?
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hey guys
hows this back routine
rack deads
chins
bb rows
db rows
three working sets.. its almost the same as my old one but i took out the corner T bar rows. is that a smart thing to do?? I've seen how much ronnie and jay love the corner t bar rows but I've never realy felt comfortabe with that movement.
is rack deads better for adding back mass and weding the lats the deads from the floor??
thx guys
Looks good.
I would do your Rack Deads Last instead of first. This will help prevent an injury to your lower back.
If you do them first your low back will be tired for the rest of your workout. It will be unable to effectively provide support during all of your other back exersices where you need stabilization. IMO
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I do deads on hammy day.....heres my back routine...thoughts?
lat pull behind neck
tbar row in corner
triangle lat pull
dbell rows
then some hypers and pullovers to finish
all sets are based on this...1 set warmup, then 10 is good 12 is better, 8 is good, 10 is better, 6 is good, 8 is better....dbll row is 3 intense sets sometimes 4 of 6 max!
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yea, my gym does but i dodb pullovers at the end of my chest workout...
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actually, got to the gym and felt good....decided to nix the tbar rows and do some deads...rack deads about shin level...5x5, that coupled with 4 sets of heavy ass dbell rows 4 x 6 kicked my ass...had to lay down....I bet my HR was 200!