Awesome Back Workout

[Ex Coelis]

so I did bent over barbell rows, t-bar rows, rack deads, and smith rack shrugs.

it was such a great workout my hand was bleeding by the end of it (gloves are for pussies)

just wanted to share that 

[HERACLES]

so I did bent over barbell rows, t-bar rows, rack deads, and smith rack shrugs.

it was such a great workout my hand was bleeding by the end of it (gloves are for pussies)

just wanted to share that 

hmm..Did it feel like enough? 3 exercises?

I did back today too..

Chins, 4 sets
Deads from floor, 3 sets
Corner Tbar rows, 3 sets
Smith reverse grip rows, 3 sets
Seated rows, 3 sets
Reverse grip pull downs, 3 sets.

I do traps on shoulder day, just to help ease the grueling baclk days...I do 4 sets (plus 2 warm up sets) of chins, then 3 sets for all the other exercises, I go max effort from first set. Id throw in atleast one mor emovement for back..at least pull downs or Chins.

[lilwoday09smb]

i like that, i did back yesterday, def my longest day in the gym
chins, 4 sets
deadlifts, 1 warm up, 1 set 225 x 10. 315 x 8, 365 x 5, 385 x 1, 405 x 1 ( max)
bb rows 185 x 12, 205 x 10, 225 x10 225 x 10
corner t-bar rows (got the idea from ronnie) 2 plates x 10, 3 plates x 10, 4 plates x 9, 5plates x 5
db rows 100's 3 x 10-12
machine rows, 200x 10, 220x8, 230x 5
hyperextensions, 3 x 15

i love back day, plus i dont have a spot so its the one day i can go all out and not have to worry about droping thw weight on my chest or being crushed under neath it, witch has happened a few times

[headhuntersix]

Hitting back today.

Deadlifts hope to blast through the 535 ceiling. Somebody please explain the rack deads. I do rack lift -offs to build the overall grip strength. I guess i need to know how far to set the pins, Knees, thighs etc. I also will do a 10 set max lift workout which calls for 10-15 reps for a warm up and then about 95% of max for 1 rep 9 sets. Its heartbreaking to say the least.

T bars, seated rows, pulldowns. Pull ups are the best. I use a combo after deads. Anybody else who has good plateau busters for dead lifts i'm all ears, please chime in. My normal dead lift workout looks like this, feel free to tweek.

2x hyper extensions no weight.
1x warm up set with 245 for 10-12 no wraps
1 x 445x 8-10 wrapped
1 x 495x 4-6  wrapped
1 x 515x ah what ver goes up 2 hopefully.
1 can do or have done within the last month 485 raw for 3x. I still wrap on the 1st working set to get the reps.

Anyway any help or advice would be great. I spend more time talking politics then trying to learn so feel free to "help"

[Always Sore]

back day for me also.

tonight will start with hypers to warm up
then move to rack deads (2 bads disk keep me from floor deadlifts most times) for me since i am tall i set the pin at the lowest spot and pyrmid the weight up from 135-whatever i feel like i can starting in the rep range of 15-20 down to 3 or 4 for the last set.
then bent over rows for a few sets
then over to low pully rows then do lat pulldowns or seated hammer strength rows to finish along with some weighted good mornings and shrugs either smith machine or dumbell.

tonight will throw in some ham work at the end because i feel i need it.

[lilwoday09smb]

wow thats awsome, something i can ony dream of, im only 19 and weigh 195 but that seems like so much weight to me, i hope i can hit 500 one day, my grip strength sucks so after 315 i have to use straps, good job headhunter

[El Guapo]

Hercules I think your a little too worried about exercise variation. Just going all out on deadlifts is a back workout in itself.

[lilwoday09smb]

i agree, do you guys mix things up, suring winter i wanted to try like a 5x5 workout that way i could hit deads maybe twice a week, like, deads, rows, and chins for back. or is that a bad idea

[El Guapo]

i agree, do you guys mix things up, suring winter i wanted to try like a 5x5 workout that way i could hit deads maybe twice a week, like, deads, rows, and chins for back. or is that a bad idea

Doing deads twice a week would be some serious overload on you body.

[blondmusclhunk]

I do only four excercises for back, deads, t bar, dumbell rows, pulldowns.  I alternate somtimes with chins for pull downs every few weeks.  heavy weight.

[NoCalBbEr]

my back routine is this

deads 3sets
chins 3sets
bb rows 3sets
corner T bar rows 3sets (close grip V bar)
seated cable rows 3 sets (medium V bar grip)

I try to hit all the different angles and grips in my back workout.
 

[headhuntersix]

Hit 535 for two- wrapped, no hitching so I should have tried a third no boucing either. I won't get ridiculed by some of you big bastards for that.

Did my 1x hyper ex's
245 warm ups raw x 12-15
1x445x9
1x495x6
1x535x2

did lat work and abs, I'm smoked

[JPM]

I posted this some where else, not sure where...anyway;

DL...partial, knee high or so..Power rack
HI-Pull...Power Rack...to lower pec line
HI-Pull...DB..alternate each side..elbows high & wide out
Chin..curl grip, close...added weight
Chin..medium, hammer grip...added weight
Chin...Behind the neck...added weight
Pullover...straight Olympic bar (short)..max weight

Higher reps..12-18/20..sometimes more. Use a weight for usually around 10 hard reps, or so, and apply the rest pause system with 3 deep breaths between each rep after that. Sometimes up to 6-8 breaths when reaching the last few reps. One set only of each exercise. Seven sets total. Twice a week. Just got off this cycle last week. Good Luck.

[HERACLES]

Doing deads twice a week would be some serious overload on you body.

True, but many exercises really help hit the back muscles deeply. Just doind deads as taxing as they are, isnt a complete back workout..WHo said doin deads twice a week? No way!

[El Guapo]

True, but many exercises really help hit the back muscles deeply. Just doind deads as taxing as they are, isnt a complete back workout..WHo said doin deads twice a week? No way!

The twice a week dead thing was for lilwoday. What I meant in your case was dont worry too much about number of sets. On squats and deads I really dont count my sets but just go till I'm fried. Then I'll do a couple of sets of other stuff here and there. But hey, you look like a big guy in your picture so keep doing what works for you!!

[lilwoday09smb]

thanxs, not realy, im only 19 so i got a long ways to go, but i was thinking about trying something diff in a few months just to get some strength and mass, maybe put on a lil fat as well, so,ething im worried about but know i have to do to gain alot of quality muscle

[JPM]

DL's can be done twice a week while still insuring stready gains. The thing is not to overwhelm any back workout with too many sets or exercises in a single workout. Which in turn can slow or even limit recovery time need for the CNS and muscles themselves. Any more than 6 or 10 sets for a total back workout ( with two or three exerces at the most in that back workout) is counter productive. If you can not get a result producing and awesome back workout in that short period of time than something is wrong with the way you are training. Either not hard enought or not smart enought. Training hard does not mean long, endless sets after sets, with way too many exercises. That's marathon training. Unless your one of the Pro's who can invest $10,000 to $20,000 a year for their drugs of choice, your just wasting time in a gym.

In the regular DL the trainee is just holding the bar in a static position while the actually lifting is done by the legs & hips. The legs are mainly pushing the bar off the floor. The small of the back & abs, up to the traps/shoulder girdle, act as the main stablization during the lift. You will get very big and very strong if the DL was the only back movement you were to do with serious intent. But you would have to include a pulling exercise for a complete workout for that muscle group.  That would include, at some point, a trap and pulling exercise like chins or bent over rows.

There is nothing special about me or the way I train. I have included squats/BB Hacks with DL's with good results. I have also worked three times a week on DL's & SLDL's. Also power rack DL'ing. All worked well for me. Doing short, heavy, brief workouts, either twice or three times a week seems to work best for me.

 I find the best way to break a plateau, for a lot of guy's, is with partial power rack work. Usually working from a 3 pin position. And at times from a dead stop. Good Luck.

[headhuntersix]

Thats what i was looking for thanks man

[UK Gold]

Off to do back in a couple of hours:
3 sets of weighted chins - each to failure
3 sets one armed rows
3 sets seated rows
2 sets bent over rows

Man, i hate chins

[Eric15210]

most of you guys do 12-14 sets for back? just curious

[NoCalBbEr]

yep, i do 14-15 working sets. to get a good rounded back workout, you need that many sets to hit all the different muscles in the back.

[BallzDeep69]

Maybe if you use lousy lifting technique you'd need that much, that and or lacking intensity for each REAL work set, not the lighter sets that pyramided up to your max weight, those really should not even count!

I do 6 total work sets for each chest and back in the same workout not including 1-2 warm ups for the first few exercises.  I can't stop growing either.  That's all the volume I need, the intensity is what keeps increasing.

[WOOO]

yep, i do 14-15 working sets. to get a good rounded back workout, you need that many sets to hit all the different muscles in the back.

don't round your back!!!   

[JPM]

Agree with BzD69, common sense does come to this site from time to time. And if anyone thinks that they need 14-15 working sets to hit all the "different muscles in the back", than they would be very much mistaken.  They would also be wasting a whole lot of time in a gym doing foolish stuff. Or unless their just lonely and search for human contact.

Congrat's to  Eric15210 for his outstanding avatar. 

Good Luck.

[NoCalBbEr]

i don't mean 'round ur back' but having a good rounded back routine.