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Getbig Bodybuilding Boards => Training Q&A => Topic started by: tbombz on March 02, 2012, 01:22:01 PM



Title: back workout
Post by: tbombz on March 02, 2012, 01:22:01 PM
ive been getting great results with this workout lately


pulldowns
2 warm ups
2 work sets

deadlifts
1 work set

straight arm pushdowns (simulates machine pullovers)
1-2 warm ups
1-2 work sets






(rear delts and traps afterwards)


Title: Re: back workout
Post by: Voland on March 02, 2012, 01:44:26 PM
no rows?


Title: Re: back workout
Post by: tbombz on March 02, 2012, 01:50:08 PM
occasionally ill throw in one set of bent over dumbell rows


i used to focus my entire back workout around 4-5 work sets of barbell rows.. i think rows are a good movement but i find pulldowns to be better

the straight arm pushdowns are actually very similar to rows in the way it engages the lats


Title: Re: back workout
Post by: oni on March 03, 2012, 03:54:10 PM
occasionally ill throw in one set of bent over dumbell rows


i used to focus my entire back workout around 4-5 work sets of barbell rows.. i think rows are a good movement but i find pulldowns to be better

the straight arm pushdowns are actually very similar to rows in the way it engages the lats

I'd make sure you're still getting scapula retraction man


Title: Re: back workout
Post by: wes on March 04, 2012, 06:09:30 AM
How many sets of deads do you do before you build up to your work set,and how many reps for your work set?


Title: Re: back workout
Post by: WOOO on March 04, 2012, 10:17:00 AM
How many sets of deads do you do before you build up to your work set,and how many reps for your work set?

yeah there's got to me more work in there than that  ??? ???


Title: Re: back workout
Post by: wes on March 05, 2012, 07:09:22 AM
yeah there's got to me more work in there than that  ??? ???
Yup,that`s like Mentzers one work set...........6 sets to work up to his work sets = volume training and not his HIT BS.


Title: Re: back workout
Post by: tbombz on March 10, 2012, 11:43:12 AM
How many sets of deads do you do before you build up to your work set,and how many reps for your work set?
just one set dude, not trying to exhaust anything, just a bit of stimulation.  my body responds real nicely to a bit of stimulation. but when i exaust a muscle it doesnt respond at all, in fact soemtimes it gets weaker.


Title: Re: back workout
Post by: tbombz on March 10, 2012, 11:47:01 AM
I'd make sure you're still getting scapula retraction man
i think the stiff arm pulldowns/pushdowns (like machine pullovers) do that.. ?  if you saw the way i performed the pulldowns (machine pullups), the way i squeeze at the bottom and keep my lower back arched and upper body completely upright without any motion or sway at all.. i think youd understand why i dont need more exercises..   


Title: Re: back workout
Post by: Mothballs on March 10, 2012, 01:12:30 PM
i think the stiff arm pulldowns/pushdowns (like machine pullovers) do that.. ?  if you saw the way i performed the pulldowns (machine pullups), the way i squeeze at the bottom and keep my lower back arched and upper body completely upright without any motion or sway at all.. i think youd understand why i dont need more exercises..   

This is scapular retraction........So unless your laying flat on the pulldown seat and your chest is facing the ceiling. Its not scapular retraction. Scap retraction is crucial for shoulder health and keeping an antagonistic balance between the pushing and pulling muscles in your upper body.

(http://www.tinajuanfitness.info/exercises/isolatedscapularretraction.gif)


Title: Re: back workout
Post by: tbombz on March 10, 2012, 01:31:27 PM
i am pretty sure the stiff arm pulldowns acomplish that, but regardless the way i hit rear delts would most definitely.

its not that i have anything against rows, they are great, but my muscles dont respond when i work them too much, so i can only work a limited amount of exercises.  right now i like pulldowns first and foremost, i feel like they hit pretty much the entire lat the way i do them, and deadlifts hit everything else on the posterior of the torso that pulldowns dont hit. stiff arm pulldowns i like cuz they hit the lat and take the bicep out of the movement.


Title: Re: back workout
Post by: Mothballs on March 10, 2012, 01:52:34 PM
i am pretty sure the stiff arm pulldowns acomplish that, but regardless the way i hit rear delts would most definitely.

its not that i have anything against rows, they are great, but my muscles dont respond when i work them too much, so i can only work a limited amount of exercises.  right now i like pulldowns first and foremost, i feel like they hit pretty much the entire lat the way i do them, and deadlifts hit everything else on the posterior of the torso that pulldowns dont hit. stiff arm pulldowns i like cuz they hit the lat and take the bicep out of the movement.

I'm not a huge t-nation fan. But heres a good article. Its kinda on the subject that we're talking about.

http://www.t-nation.com/free_online_article/most_recent/8_tips_to_give_your_program_more_pull


Title: Re: back workout
Post by: TrapsMcLats on March 10, 2012, 04:49:40 PM
I'm not a huge t-nation fan. But heres a good article. Its kinda on the subject that we're talking about.

http://www.t-nation.com/free_online_article/most_recent/8_tips_to_give_your_program_more_pull


I like that site. why aren't u a big fan?


Title: Re: back workout
Post by: tbombz on March 10, 2012, 05:15:37 PM
I'm not a huge t-nation fan. But heres a good article. Its kinda on the subject that we're talking about.

http://www.t-nation.com/free_online_article/most_recent/8_tips_to_give_your_program_more_pull

read it. they seem to think pulldowns are effective for the purpouse they are covering.


Title: Re: back workout
Post by: Mothballs on March 10, 2012, 06:04:55 PM
read it. they seem to think pulldowns are effective for the purpouse they are covering.

I dont think they mentioned pulldowns in the article bro.

I know they mentioned chins/pullups, band pull aparts, and all sorts of rows.

The reason I posted the article was. Its important to get as much if not more pulling into your routine then pushing exercises.

So keeping in rows will most likely be a positive to your program.



Title: Re: back workout
Post by: deadz on March 10, 2012, 07:28:43 PM
ive been getting great results with this workout lately


pulldowns
2 warm ups
2 work sets

deadlifts
1 work set

straight arm pushdowns (simulates machine pullovers)
1-2 warm ups
1-2 work sets






(rear delts and traps afterwards)
Here's a back workout imo:

Back day: First attempt at rack deads

135x10
225x8
315x5
405x3
495x1
545x1
585x1
The above lifts were easy. I felt I had a lot more in me and wanted to do deads off the floor.
405x3
455x3
455x3 now i'm warmed up!
T-bar rows-3rd set 6 plates and a 25 for 8
Seated cable rows-stack 300lbs 3x12x10x10
Wide pulldowns x3
Wide seated machine rowsx3
Wide machine pull-upsx3






Title: Re: back workout
Post by: tbombz on March 10, 2012, 07:45:56 PM
if that works for you, great. wouldnt work for me unless i waited 2 weeks between workouts. and maybe not even then.


Title: Re: back workout
Post by: Domthemilky on March 11, 2012, 03:25:33 AM
occasionally ill throw in one set of bent over dumbell rows


i used to focus my entire back workout around 4-5 work sets of barbell rows.. i think rows are a good movement but i find pulldowns to be better

the straight arm pushdowns are actually very similar to rows in the way it engages the lats

how do you do the pushdowns? with a lat pulldown width bar? i always find when doing it on a cable machine that my abs dont feel stable and it feels like its pulling me up if i go heavy at all. really weird.


Title: Re: back workout
Post by: tbombz on March 11, 2012, 02:20:02 PM
i usually use the rope attachment, keep my palms facing eachother and twist them to facing behind me at peak contraction.  lower back arched real hard throughout, real hard strong pull down, real slow and controled, like 5 second count, on the way up.


Title: Re: back workout
Post by: Nasty Nate on March 11, 2012, 06:47:10 PM
What i've been doin lately:

Deadlifts
Pulldowns
Underhand Pulldowns
T-Bar Rows
Seated Rows
Reverse DB Flyes
DB Shrugs


Title: Re: back workout
Post by: tbombz on March 11, 2012, 09:45:53 PM
reverse dumbell flys ! that sounds interesting !


Title: Re: back workout
Post by: Mothballs on March 11, 2012, 10:06:15 PM
reverse dumbell flys ! that sounds interesting !

I think he just means this.

http://www.youtube.com/watch?v=WGxoR55oFA8


Title: Re: back workout
Post by: Nasty Nate on March 13, 2012, 08:30:18 PM
yep. i actually do em lying on an elevated flat bench though. i hate doing em bent-over, feels awkward and hard to not sway my body with the movement. feels like theyre isolated better on the bench.


Title: Re: back workout
Post by: chaos on March 13, 2012, 08:35:31 PM
Doing reverse DB flyes strict on an incline bench is humbling.


Title: Re: back workout
Post by: Nasty Nate on March 13, 2012, 08:39:32 PM
Doing reverse DB flyes strict on an incline bench is humbling.

yeah they are. i usually superset them with rope face pulls. low weight but just trying to work the rear delts as much as possible. they respond well to this. got some ideas from kai actually for rear delt training


Title: Re: back workout
Post by: chaos on March 13, 2012, 08:50:42 PM
I'll set up the incline bench to an angle that allows me to put my head on the back pad and do these bent over with my body at 90 deg, keeps most of the momentum out of the movement that way, but not all so you can up the weight vs laying on the bench.


Title: Re: back workout
Post by: Mothballs on March 14, 2012, 12:27:43 AM
Doing reverse DB flyes strict on an incline bench is humbling.

humbling but boy do they light your rear delts on fire.


Title: Re: back workout
Post by: Overload on March 14, 2012, 05:55:25 AM
Lately my back workout looks like this:

Chin ups - 3 sets of 12-15 reps adding weight when needed
One arm DB rows - 3 sets of 10-12 reps
Close grip underhand pulldowns - 3 sets of 10-12 reps
Db or Maching pullovers - 3 sets of 12-15 reps (optional)

Clean & Jerk, Power Cleans, Hang Cleans. I choose one of these three exercises each week as my first movement. I do 4 sets of no more than 3 reps and try to hit 80-90% of my 1RM only if my body feels good.


8)


Title: Re: back workout
Post by: chess315 on March 15, 2012, 03:35:49 PM
This is scapular retraction........So unless your laying flat on the pulldown seat and your chest is facing the ceiling. Its not scapular retraction. Scap retraction is crucial for shoulder health and keeping an antagonistic balance between the pushing and pulling muscles in your upper body.

(http://www.tinajuanfitness.info/exercises/isolatedscapularretraction.gif)
I feel the best movement for that is the wide grip cable row dorian yates used. I have no machines to work with so thats the best I can come up with lol If I had hammerstrength machines I would use them some also.


Title: Re: back workout
Post by: Mothballs on March 15, 2012, 05:54:14 PM
I feel the best movement for that is the wide grip cable row dorian yates used. I have no machines to work with so thats the best I can come up with lol If I had hammerstrength machines I would use them some also.

Todays back workout

Pulldown- 3 warm up sets....3 sets of 6-10
One arm barbell rows 3 sets of 7-10
Straight arm pulldowns 4 sets of 8-12
Db Shrugs 4 sets of 8-12

Then did some light biceps.


Title: Re: back workout
Post by: epicmass on March 20, 2012, 03:24:54 AM
ive been getting great results with this workout lately


pulldowns
2 warm ups
2 work sets

deadlifts
1 work set

straight arm pushdowns (simulates machine pullovers)
1-2 warm ups
1-2 work sets





(rear delts and traps afterwards)

A good low volume back workout that can be done in 30mins or less. I'd prefer to put in a row movement in place of the pushdowns.


Title: Re: back workout
Post by: wild willie on March 23, 2012, 07:05:18 AM
I worked back last night.....good workout.....finished in 45 minutes:

lat pulldowns  3 sets  6-8 reps

db rows     2 sets   10 reps

Hammer Strength low rows  2 sets  10 reps

stiff arm cable pulldowns  2 sets   10 reps

partial deadlifts   2 sets  5 reps