attacking the back

[NoCalBbEr]

hey guys
i was wondering, how do you guys tjrain back or what is the best way to attack it i.e. lats, middle and lower.

this is a popular routine. that i might change to.
chins
pulldowns
bb rows
db rows
deads
back extensioins machine

or should i do deads first in the routine.. I'm not trying to troubleshot in any  area. I have a  pretty good wide back. i just want toe improve it more.

so what do you guys think??

thx

[Eulogy]

Hey Man,
Your routine is almost perfect for a general back-attack. I would suggest mixing it up with starting with chin-ups, then deadlifts, and from there, switch it up weekly with the other exercises. Chin-ups are the best exercise, imo, for development of the lats, while deadlifts are the best mass-inducing exercise. These two are also the most stressful and taxing of the back exercises, so I recommend getting them out of the way first, while you still have maximum energy and strength. I would always do chins before deadlifts, because chins is generally the hardest exercise for most people - plus you'll be more inclined to try and pump out another 5-10 chins /before/ you do deadlifts - generally not after!!

I used Arnold's Enc.'s advice and aim for 50 chins each back workout. It takes me anywhere from 5-10 sets. Give it a try, you'll see the difference and your lats will grow from top to bottom.

[benchthis]

i do deads first but once in a while i do them last try this

[GET_BIGGER]

This is what I am currently doing and has been working for me:

wide grip front pulldowns
wide grip rear pulldowns
close grip front pulls on machine
seated cable rows or t bar rows
one arm db rows

[Fury]

i do deads first but once in a while i do them last try this

I've tried it and it's not bad but when I do them last I'm usually wiped out by time I get to them. I usually put them first or second, but you definetely feel them at the end.

[Stubborn]

I do deads after a couple stretching movements (pull downs, rows...). I arrange my whole back day around deads. Change DL styles and complimentary movements every few weeks.

[haider]

These days I rotate between Upper and Lower workouts, so on the 2 upper days, for back I do:

workout 1- bb rows + 1 arm db rows

workout 2- Pullups + Pullovers

Deads are done on one of the leg days. I dont understand how there'd be some kinda magic formula for back. Rows, chins and deads (+ pullovers if u like). Done.

[Fury]

I do deads after a couple stretching movements (pull downs, rows...). I arrange my whole back day around deads. Change DL styles and complimentary movements every few weeks.

I've actually been leaning towards putting them in the middle after a few exercises to make sure the back is entirely warmed up. Last couple of weeks I've been feeling pretty tight there before I'm even done with the sets. Could just be my form, though. I suppose it won't hurt to push them back into the middle of the workout anyway.

[Stubborn]

Its best to be completely warmed up before such a full body movement. You are far less likely to injure yourself this way. If you wait til the end then you will be tired and mare likely to let your form go. Good luck!

[Fury]

Its best to be completely warmed up before such a full body movement. You are far less likely to injure yourself this way. If you wait til the end then you will be tired and mare likely to let your form go. Good luck!

Yeah, it's common sense. I just choose to ignore that sometimes. 

[Stubborn]

It happens

[Your MAAAAaaaa]

These days I rotate between Upper and Lower workouts, so on the 2 upper days, for back I do:

workout 1- bb rows + 1 arm db rows

workout 2- Pullups + Pullovers

Deads are done on one of the leg days. I dont understand how there'd be some kinda magic formula for back. Rows, chins and deads (+ pullovers if u like). Done.

Thats the truth! Thats all I do, all I need.

ta ta

[pumpster]

These days I rotate between Upper and Lower workouts, so on the 2 upper days, for back I do:

workout 1- bb rows + 1 arm db rows

workout 2- Pullups + Pullovers

Deads are done on one of the leg days. I dont understand how there'd be some kinda magic formula for back. Rows, chins and deads (+ pullovers if u like). Done.

3 basic food groups:

-Chins/pulldowns
-Rows
-Pullovers (preferably machine) or decline free weight DB/BB.

Choose one of each type per workout, or do 2 of 3 each workout, rotating in the missing one as a substitute for one of the others during the next workout.

[DarthNemesis21]

Hey Man,
Your routine is almost perfect for a general back-attack. I would suggest mixing it up with starting with chin-ups, then deadlifts, and from there, switch it up weekly with the other exercises. Chin-ups are the best exercise, imo, for development of the lats, while deadlifts are the best mass-inducing exercise. These two are also the most stressful and taxing of the back exercises, so I recommend getting them out of the way first, while you still have maximum energy and strength. I would always do chins before deadlifts, because chins is generally the hardest exercise for most people - plus you'll be more inclined to try and pump out another 5-10 chins /before/ you do deadlifts - generally not after!!

I used Arnold's Enc.'s advice and aim for 50 chins each back workout. It takes me anywhere from 5-10 sets. Give it a try, you'll see the difference and your lats will grow from top to bottom.

I agree.I warm up with hyper extensions4x15.Then P/U's4x10.Then I'm warm enough to deadlift.The big diffrence is instead of lifting from the floor.I do rack D/L's in the power rack.AKA romainian D/L's,Partial D/L's.Depending on what school your from.Not saying I dont do them off the floor from time to time.But I feel I can concentrate better on my back better with racks.But thats me.

Think about this.If you thrash your back with

Warm up:
Hyper extensions 4x15
Pull Ups 4x10

Workout:
B/B rows4x8-12
T bar rows 4x8-12
Lat pull downs4x8-12
Dbl rows4x8-12

Then D/L.You increase the risk of injuring your back.Your muscles are fried,Then you do an excersise where if your form slips"CRACK!" Your on the shelf months.Just not worth the risk to me.The gains come too hard for me.And are lost way too quick.
Just a thought.

[Lugar]

330 1RPM         320      
DEADS               
   REPS      WEIGHT      SETS
0.5   10      160      1
0.6   6      190      1
0.7   4      225      1
0.1   1      320      1
0.85   6      270      4
0.9   4      285-290      4
0.95   2      305      4
0.1   1      320      1
0.6   3      190-195      3

TBAR               
   6      60      1
   6      60      1
.   6      60      1
LAT PULL               
   6      55      1
   6      55      1
   6      55      1

[blondmusclhunk]

My workout is:

Front Lat pull down 1 warmup set 5 working sets

T Bar rows 3 close grip sets 2 wide grip sets

dumbell rows 4 sets.

Every other week i will throw in dead lifts as well for 4 heavy sets after lat pull down and remove dumbell rows and substitute  chins.

[Lugar]

I;m doing back 2x a week...one with deads, above - too much deads??  and one with str8 bar and dbell rows.....volume too high?

[Old_Rooster]

i do deads first but once in a while i do them last try this

I'd suggest say once a month or so have a DEADLIFT day, the only thing you do, say 12 sets of deadlifts, pyramiding up and then down.

[Lugar]

330 1RPM         320      
DEADS               
   REPS      WEIGHT      SETS
0.5   10      160      1
0.6   6      190      1
0.7   4      225      1
0.1   1      320      1
0.85   6      270      4
0.9   4      285-290      4
0.95   2      305      4
0.1   1      320      1
0.6   3      190-195      3

TBAR               
   6      60      1
   6      60      1
.   6      60      1
LAT PULL               
   6      55      1
   6      55      1
   6      55      1