back workout for mass and cut

[gunterstolz]

hello
can anybody help me with a good back workout for mass and cut at the same time? i've been doing some routines at the gym given by the trainers there but i dont think its working
kinda new in this so any advice will be appreciated

[QuakerOats]

barbell rows-3 sets
deadlifts-3 sets
db rows-3 sets
pulldowns or chins-3 sets

keep the weights heavy in the 6-8 rep range.

[gunterstolz]

hello thank you for your help

is it possible to replace pulldowns/chins with something else?

Also, why not 12-15 reps?

[QuakerOats]

hello thank you for your help

is it possible to replace pulldowns/chins with something else?

Also, why not 12-15 reps?

you need some type of overhead pulling movement for some added width i think, rows and deadlifts build widt too along with major thickness but i think you need an overhead pulling exercise, 12-15 reps is fine at the end as a burnout for a couple of sets or something but to handle the heaviest weight you should really be in that 6-8 rep range especially on deads and rows.

[tbombz]

good routine posted by quaker..


make sure to streeetttccccchhhhhhh those lats  during and after the workout.

[jpm101]

A original Nautilus pullover machine with a overhead pulldown bar. Only thing you would every need.Though probably out of the question, very hard to find today.

With the focus on building muscle, rather than power, consider medium grip chins followed by bent arm pullovers (preferred with DB's..easier on the wrist and forearms). This would be SS'ed. Use a pulldown type machine if getting rep in the chin is  a problem. 8-12 reps of 2 to 3 SS cycles. Can extend that to a tri set by adding straight arm pullovers (bar) after the bent arm version.

Second SS cycle for the back workout would be medium grip hi-pulls SS'ed with BB shrugs . As above, 2 or 3 cycles of 8-12 reps.

Power-Mass would be Hi-pull or power cleans. The second exercise would be partial rep pin pulls. Have the pins (or set the BB plates on  sturdy boxes, blocks of wood, etc) set around knee height. Keeps the strain off the lower back, for some, when lifting the bar from knee height rather than the floor. Unless your a PL'er who needs work off the floor. Last movement would be weighted chins, using a curl grip. 5 to 7 reps (actually a lot of the guy's I have trained with have used 7 to 9 reps in these power/size movement with good success..feel free to pick your own poison when it comes to reps). Good Luck.

[local hero]

weve got one of them old nautilous machines in our gym and i realy dont rate it,,,, some love it, most dont...........

i always like to start my back day with some kind of pulldown movement,, if your starting out wide grip chins are great strength and mass builders, if u cant manage 2 or 3 sets of 10 just make your reps add up to 20 or 30, even if your doin 4 reps, then 3 reps etc etc until u get your strength up. The form your aiming for is as if your trying to elbow somone behind you....

barbell rows, pulling to the waist... probly the number one exersize for adding width and thickness,

some kind of machine row, either cable row, hammer row etc etc etc, realy big squeezes on these

followed by deadlifts, building upto a low rep last set 3 to 5 reps

i like to do traps on back day to, so id finish it off with bb shrugs, nice full strict movement, with squeeze at the top


doesnt matter how u arange your sets and reps, thats a personal thing, im a low volume trainer so 2 or 3 warm ups and 1 or 2 heavy sets of 6 to 8rep, others grow from 3 to 4 sets per exersize, upto you to experiment on what works for your own body..one thing i will say is you will never have the back u want if you just move the weight from A to B, youve got to learn how to feel and contract your lats hard..

[Get Rowdy]

Close grip chins (hands 5-6 inches apart) 4-5 sets of 8 reps
Barbell Rows 4-5 sets of 10-15 reps

Sometimes I'll do some sets of really explosive high pulls for 12-15 reps, starting at knee level.  Sometimes I just do the chins.

Lots of stretching afterwards.

you will never have the back u want if you just move the weight from A to B, youve got to learn how to feel and contract your lats hard..

This!

[webcake]

barbell rows-3 sets
deadlifts-3 sets
db rows-3 sets
pulldowns or chins-3 sets

keep the weights heavy in the 6-8 rep range.

Good suggestion. Similar to mine.

I do:
deads
pull ups
rows (t-bar or barbell)

3 sets each. Reps, as you said, between 6-8. I'll go as low as 4 reps on deads though.