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Author Topic: Advice on back routine  (Read 1407 times)
Eric15210
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« on: January 05, 2012, 06:58:29 PM »

Here is my current back routine (1 day week)   

Pulls up 4 x 10-12

T-Bar Row 4 x 6-10

Cable Row (narrow grip) 4 x 8-10

Hammer Strength Pulldown 4 x 6-10


lower back surgery prevents me from doing deadlifts right now.

thanks for any advice
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« Reply #1 on: January 05, 2012, 07:12:45 PM »

If you're looking for a little variety, you may consider trying unilateral dumbbell rows.
Posting with the opposite hand keeps stress off the lumbar region.

Everybody's different, but they were always very effective for me.
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tonymctones
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« Reply #2 on: January 10, 2012, 05:55:38 PM »

I might add in pull overs at the end or the beginning as a warm up.
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« Reply #3 on: January 10, 2012, 07:11:56 PM »

What kind of advice are you looking for Huh
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« Reply #4 on: January 10, 2012, 08:35:48 PM »

Actually Chaos, that is a very good question. Hard to guess what kind of answers Eric is looking for, in the first place.

Observe that there are way too many sets in the back workout and could well be cut in half. Another is that , for a BB'ers, DL's are not always a vital part, or needed, in building an outstanding back. And like the Bench, DL's do not work for everyone the same way, no matter what all the mags, books & video's say. Also, no serious trap work, by the looks of this "back" workout. The idea is to have a complete & total back workout, I believe. Good luck.
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« Reply #5 on: January 10, 2012, 08:49:59 PM »

my back workout=

4 sets pulldowns

4 sets shrugs

4 sets rear delts

deadlifts every other week
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« Reply #6 on: January 10, 2012, 09:16:35 PM »

my back workout=

4 sets pulldowns

4 sets shrugs

4 sets rear delts

deadlifts every other week
no row movements?
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« Reply #7 on: January 11, 2012, 01:26:54 AM »

not at the moment

but i might substitute pulldowns for a rowing movement every once in a while
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« Reply #8 on: January 11, 2012, 02:45:54 AM »

My back workout has:

-2 pulldown/pullups moves with different grips/width every workout.
-3 rowing moves (one chest supported, one seated and one with DBs)
- other stuff like pullovers, hyperextensions... (if i feel done with the first 5 moves i skip this)
- shrugs.

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« Reply #9 on: January 11, 2012, 08:28:35 AM »

My back workout has:

-2 pulldown/pullups moves with different grips/width every workout.
-3 rowing moves (one chest supported, one seated and one with DBs)
- other stuff like pullovers, hyperextensions... (if i feel done with the first 5 moves i skip this)
- shrugs.


this^^^^^
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funk51
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« Reply #10 on: January 11, 2012, 01:13:56 PM »

I might add in pull overs at the end or the beginning as a warm up.
pull overs could aggravate his back condition. Sad
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funk51
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« Reply #11 on: January 11, 2012, 01:16:37 PM »

Here is my current back routine (1 day week)   

Pulls up 4 x 10-12

T-Bar Row 4 x 6-10

Cable Row (narrow grip) 4 x 8-10

Hammer Strength Pulldown 4 x 6-10


lower back surgery prevents me from doing deadlifts right now.

thanks for any advice
i'd sub in one arm supported rows or rows with head supported to take pressure off lower back.


* onearmdumbellrows.gif (24.05 KB, 160x120 - viewed 322 times.)
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« Reply #12 on: January 11, 2012, 01:25:17 PM »

i'd sub in one arm supported rows or rows with head supported to take pressure off lower back.


Yes, this is the type of db row I'm referring to in my post above.

I just presumed the OP was asking for other movements to use, given his SI problems.
I've dealt with recurring sacral issues since 2001.
Currently, it is the best it's been with smarter training, stretching, strengthening, routine chiropractic adjustments, etc.

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« Reply #13 on: January 11, 2012, 01:40:55 PM »

True the Chiropractor does help.  Been seeing one since around 2002 and it has made a world of difference.  Do you find a weight belt helps for your lower back?  I use one when anything goes above 200lbs.  I'd be curios to see if you guys/gals feel a belt helps or hurts given your training methods/injuries/etc. 

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« Reply #14 on: January 11, 2012, 01:57:43 PM »

True the Chiropractor does help.  Been seeing one since around 2002 and it has made a world of difference.  Do you find a weight belt helps for your lower back?  I use one when anything goes above 200lbs.  I'd be curios to see if you guys/gals feel a belt helps or hurts given your training methods/injuries/etc. 


While theyíre certainly beneficial to the lower-back/lumbar area, Iíve personally never found a lifting belt to benefit me much as far as the SI is concerned.
I suspect itís because the belt sits well above the joint, which is actually part of the pelvis.
They do make sacroiliac belts that provide support directly over the sacrum, but Iíve never tried one or talked to anyone who has.
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« Reply #15 on: January 11, 2012, 02:03:21 PM »

Also (while on the topic of lifting belts), itís usually a good idea to consider what type of movements youíll be performing, as different belt styles offer different kinds of support.
You may need thicker support around your abdomen vs. your lumbar, and vice versa.
Or, you may want even thickness all the way around.

Iíve seen some guys turn their ďregularĒ belt around to place the support where they need it most.
I know of other lifters who own several different styles of belts to use during different workouts.
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Eric15210
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« Reply #16 on: January 11, 2012, 05:39:31 PM »

thanks for all the info guys - I just want a good basic all around back routine. Should I do shrug with back or shoulders? Does it matter?
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« Reply #17 on: January 12, 2012, 01:33:44 AM »

I generaly follow a routine like this lately.

back/rear delts/traps

Warmup with high cable pulley pullovers x2
chinups x3
barbel rows (lately its underhand) x3-4
hammer machine pulldownsx3
hammer row or free weight dumbel row (one arm at a time)x3
then I might do some lower back extensions.

After i finish back, i pick 2 exersices for rear delts and also some shrugs. x3-4
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« Reply #18 on: January 12, 2012, 09:02:03 AM »

 OK mine is very simple...   
                                        Chins 3x max
                                        Barbell rows 4 x pyramid the weight
                                        one arm DB rows 4 sets ( higher reps with a steadyweight )
                                        DB shrugs 3x

 being a home trainer i use free weights. In a gym i would replace DB rows with a machine. I sometimes drop the DB rows if i feel i have had enough on that day..Lower back is worked on leg day and i find on shoulder day with reverse DB flyes my upper back responds very well. I feel i get a lot more from rowing exercises than various types of chins/pull ups. I love to do rows..my lats fucking explode  Cheesy
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« Reply #19 on: January 13, 2012, 10:15:59 AM »

There is little support if wearing a regular lifting belt in the loose way, that most do. If you can slide one finger between the belt and the body, you are wearing it the wrong way. A lifting belt was made to be worn extra tight, for single to 3 rep max on heavier lifts. Which required lower to mid-range back involvement. Lifting belts seem to be one of the most misunderstood of gym/lifting equipment.  

For these heavier lifts the belt should be drawn and cinched as tight as possible. This will put great pressure on the ab wall and internal organs and may raise the blood pressure, as well as limiting the breathing abilities. Main reason they should only be worn for a very short period. Watch a PL'er cinch up, with the help of another guy, before a major lift... super tight (one of the reasons that some PL'er will walk towards a DL bar like they have a iron rod up their butts)

If desiring a lifting belt, than it shouild be custom designed for your body  type. Always try one on before buying, to get the proper feel. Might suggest the wider, rather than the narrow, type backing. Use  caution if buying one on line, just because it might look cool in the picture ad's. Remembering that a good quality lifting belt is for the serious lifer, not the average gym rat. And can cost quite a bit of money for the investment of a good and long lasting one.

If using a regular OTC lifting belt, than try folding a thicker towel and placing it between the back and belt. A towel will tend to follow the curve of the back for better support, if drawn tight enought. Works better on a wider belt. Even custom design belts seem to improve a bit, with the towel thing. Could never quite get why some wear those narrow type belts, probably for vanity reasons. Good Luck.


Side Bar: Want a stronger back and avoid some potential injuries, than you might focus on working the upper & lower ab's wall (and obliques, at times) with heavier resistence. Treat the reps in the 6-9 range. A powerfull set of ab's can be a counter balance to a stronger back, doing away with any weaker link within the center of the body. No useless marathon ab workout is ever required, just heavier attention to the ab's.
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« Reply #20 on: January 13, 2012, 09:17:26 PM »

yesterdays workout=

3 sets pulldowns
1 set db rows
2 sets shrugs
adduction
abduction
calf raises
lying leg curls
leg extensions

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« Reply #21 on: January 14, 2012, 01:04:24 AM »

yesterdays workout=

3 sets pulldowns
1 set db rows
2 sets shrugs
adduction
abduction
calf raises
lying leg curls
leg extensions


Weird workout man  Grin Grin
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« Reply #22 on: January 14, 2012, 06:21:46 AM »

my typical back workout...

curl grip pulldown/hammer pulldown
bb row
hammer row
underhand ez bar cable row
deadlifts ( depending on the state of my hips )
d/b shrugs

sets and reps can change from time to time, usualy 1 light, 1 medium,1 heavy, somtimes 2 heavy sets.. if not its 1 light, 3 medium, emphasising the form


ive actualy been fucking about with a movement i picked up from danta and sons, its great..
you use the cable row, with v bar attachment..
you do the whole exercise as if in the stretch position of a cable row, stretched right forward, stay locked like that and flare your lats in the stretched position and pull back to just past your knees, pull back with out contracting your scapular

you cant use much weight for these, so finish off your cable work with them as a sort of burn set, fuck me they knack, horrendous crampy feeling in the upper/outer lats

honestly you have to try these!
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« Reply #23 on: January 14, 2012, 08:57:40 AM »

Weird workout man  Grin Grin
  Grin back and legs - forgot to do rear delts though
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« Reply #24 on: January 15, 2012, 08:40:56 AM »

i'd sub in one arm supported rows or rows with head supported to take pressure off lower back.
Grin better pic


* dumbellrowscw2.gif (38.52 KB, 200x300 - viewed 244 times.)

* dumbbell.gif (13.23 KB, 260x218 - viewed 224 times.)
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