Author Topic: Back  (Read 1476 times)

davie

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Back
« on: September 20, 2006, 07:14:38 AM »
I was just curious, alot of u guys have normal splits working muscles once a week.
When u put together a certain day do u think it makes alot of diff the order of exercises?!
e.g.
A back day:
T-bar rows 3x8 (or wateva u do)
Db rows
Front shoulder width pulldowns
Close grip palms facing u pulldowns

OR

T-bar rows
Front shoulder width pulldowns
Db Rows
Close grip palms facing u pulldowns

I mean is one order better than the other??

davie
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texasRUSH

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Re: Back
« Reply #1 on: September 20, 2006, 07:23:38 AM »
i would do whatever you're comfortable with.  I try to mix it up but find myself favoring a few exercises over the others. like t-bars and deadlifts for instance.

day one for back:

seated closed grip cable rows: 240 for 12 for warm up, 310x10x2
t-bar rows: 4 plates for a warm up for 15 reps, 7 platesx10x2
unilateral hammer strength rows:  ( the machine that mimics a dumbbell row but you're in the seated position) 205x10x3 per side

day two:


wide grip lat pulldowns: 160x15x1 for warmup, 225x10x2
deadlifts: 315x12,1,405x10x1,485x5x3
hammer strength pullovers: 270x10x3

I try to keep the variety in the movements to prevent boredom and to hopefully hit every part of my back.  I try to avoid going beyond say 9 sets to keep from overtraining. But in those nine sets, heavy and hard as possible is what I strive for. It takes awhile to determine what does what for you.  My advice would be to take a day and just try each piece of back equipment at your disposal and find the ones that you feel hit your back the best and fit your body size and shape better than the rest.  It'll pay dividends. Some machines I just can't use, the same with some free weight movements due to their awkwardness or the way they position the body isn't condusive to working MY back.  Different strokes for different folks.

f**k it...

just do deadlifts  ;D  ;) as far as order goes...i'd do the heavier compound movements first like t-bars, deads, etc. and then go to your unilateral stuff and cable work.  See how that feels.

davie

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Re: Back
« Reply #2 on: September 20, 2006, 10:49:02 AM »
Yeh cheers, due to sore knee (strained medial ligament in rugby game last sat) im going b staying away from leg weights for couple weeks, so im looking for new split i can do for few weeks and then keep doing for month or 2 after that (hurt knee is gud enough reason to try new stuff i guess).

Im thinking of doing Monday= back/shoulders/traps
Wednesday=-legs (normally)
Friday=chest/arms

Though until then il probs do
Monday=back/tris
Wednesday=shoulders/traps
Friday=chest/bis.

Im trying to really work on shoulders, but i know big strong back is also important from a bodybuilding + a rugby sense??

davie
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texasRUSH

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Re: Back
« Reply #3 on: September 20, 2006, 10:50:34 AM »
your second split looks spot on at the moment... if you can't work legs anyway..

Overload

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Re: Back
« Reply #4 on: September 20, 2006, 01:57:34 PM »
Whatever i feel is my weakness i start with so i'm fresh and strong...

if i feel my lats need the most work i'll start with chins and pullovers...ETC.


8)

Jr. Yates

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Re: Back
« Reply #5 on: September 20, 2006, 02:00:46 PM »
Whatever i feel is my weakness i start with so i'm fresh and strong...

if i feel my lats need the most work i'll start with chins and pullovers...ETC.


8)
good way to go about it. personally Im just always mixing it up. Soon enough my old weak excersise isn't anymore. I used to suck at bench press but without evening realizing it, it shot up quite a bit.
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davie

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Re: Back
« Reply #6 on: September 21, 2006, 01:27:05 AM »
Thanks Texas, hopefully il only have to stay away from leg weights for this week and probs next week. Was hoping to rugby on sat but it ait looking to  hopefull as i trained on tuesday night (light running at rugby training), and it was stiff sore on wed morning.
Im looking foreward to getting back to do legs (2 years ago u wudnt have heard me say that lol), wanna set it up like this:

Cleans 3x8
leg raise 2x20
front squat 3x8
leg press (unilateral one week,2 legged the next)
BB hack squat
leg curl
SLDL

Only gonna put leg raise b4 compund lifts b/c i wanna try really nacker and exhaust my legs, i usually do them at end of workout and i feel doing them as warmup exercise might help make legs have to work harder during the rest of the lifts??

davie
It isn't the mountains ah

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Re: Back
« Reply #7 on: September 21, 2006, 01:42:31 AM »
Whatever i feel is my weakness i start with so i'm fresh and strong...

if i feel my lats need the most work i'll start with chins and pullovers...ETC.


8)

totally agree... pick 4 back exercises and do them in the order that you see fit on a given day, focusing on a weaker exercise (ie something known to be valuable like deadlifts) first is certainly a good way to go