new back day

[texasRUSH]

check it out and tell me what you think...i used to do only 6 sets total back for awhile because i hit it twice a week but lately i haven't felt like my back has gotten the attention it deserves so i added a few more...


day 1: wide grip cable pull downs...145x10x1,160x10x,190x10x1
          t-bar rows: 5 plates (45's) for 10, 6 (maybe 7) plates for 10, 7 plates for 10 
          one arm dumbbell rows 125x12x1  (125 is the heaviest dumbbell in the place)

day 2 for back:  rack deads: 315x12x1,400x8x1,450x6x2
                      closed grip cable rows: 255x10x1, 270x10x1

too many sets?

[Bluto]

nah

[texasRUSH]

sweet..i'll give it a go and see if i can finish it and then see how i feel afterwards 

[natural al]

add a width movement on the 2nd day and you'll be all set.

[texasRUSH]

they have a pullover machine by hammer strength i'm interested in trying...but i'm not really sure how effective it will bet 

[Bluto]

if youre not doing any kinda pullover give it a shot, if it feels right for your bodytype

[Always Sore]

am i the only one that hates one arm dumbell rows? never liked them don't feel them as well as i should and to many people i see just throwing the weight instead of lifting. could be just me ..normally is..

[lilwoday09smb]

try a light weight with the 1 arm dumbbell rows and hold the contraction atteh top and go all the way down. it will hurt

[Jr. Yates]

am i the only one that hates one arm dumbell rows? never liked them don't feel them as well as i should and to many people i see just throwing the weight instead of lifting. could be just me ..normally is..

They never worked for me either until i tried bracing myself on my leg and pulling the dumbell from infront of me and up in an arc like motion almost like your swinging it but just pull hard with your lat and hold it. Now its one of my fav excersises....of course you can't do it with anything higher than 100lbs dumbs unless your pretty strong, i usually stick around 60-85lbs.

[Always Sore]

try a light weight with the 1 arm dumbbell rows and hold the contraction atteh top and go all the way down. it will hurt

I have tried that but have long ape arms and feel it more there. i tent to like exercises that i can pull both my shoulders back and squeeze together more then one at a time for my back.

[Always Sore]

They never worked for me either until i tried bracing myself on my leg and pulling the dumbell from infront of me and up in an arc like motion almost like your swinging it but just pull hard with your lat and hold it. Now its one of my fav excersises....of course you can't do it with anything higher than 100lbs dumbs unless your pretty strong, i usually stick around 60-85lbs.

i always use a bench for my leg in kind of a funky doggy style half arc motion but feel more arm and shoulder and less lat and rhoms then i reel with other exercises. i may just not be cut out for it and it could be a mental block since i do not like it.thanks for the info though.

[pumpster]

they have a pullover machine by hammer strength i'm interested in trying...but i'm not really sure how effective it will bet

Pullover machines are arguably the best single lat exercise, and hammer's version is one of the best. If you do a pullover, row and chin motion in each workout you've covered all the bases, or do 2 out of 3 each workout and rotate them.

day 2 for back:  rack deads: 315x12x1,400x8x1,450x6x2
                      closed grip cable rows: 255x10x1, 270x10x1

On your day 2, include some kind of pulldown/chin or pullover motion-any grip width.

I think that number of sets is about right if done intensely.

[pumpster]

am i the only one that hates one arm dumbell rows? never liked them don't feel them as well as i should and to many people i see just throwing the weight instead of lifting. could be just me ..normally is..

If you don't prevent your back from moving it's no better than 2-arm BB rows. I found that if i take the free arm and rest it over something solid that is about waist height, it stops my back from moving and isolates the lats.

Another good one is 1 or 2-arm DB rows (or BB) lying face down on a flat or slightly inclined bench that is high enough off the ground to allow full ROM. Again, the back is prevented from moving. This one's great.

[texasRUSH]

i feel i have a greater range of motion with one arm dumbbell rows than i do barbell rows..and it seems like i get the same results with tbars as i do barbell rows so i just stay away from them.

[pumpster]

i feel i have a greater range of motion with one arm dumbbell rows than i do barbell rows..and it seems like i get the same results with tbars as i do barbell rows so i just stay away from them.

The concensus seems to be that 1-arm rows work better-most of the better rowing motions involve the back remaining immobile or braced.

[texasRUSH]

the way i've been looking at it...is that everything upper body  has to go up in either reps or weight since i'm trying to get size put on some more.  My bench is stuck..and if i start attacking my back and shoulders and tri's more then it all should come hand in hand i'd think.

[blondmusclhunk]

I do each muscle group once a week.  This has always given me the best development. With optimal recovery.  Ive tried twice a week and lost gains.

[texasRUSH]

the way i've been looking at it...is that everything upper body  has to go up in either reps or weight since i'm trying to get size put on some more.  My bench is stuck..and if i start attacking my back and shoulders and tri's more then it all should come hand in hand i'd think. 

it's not stuck anymore!

after changing it all up i finally hit 8 reps with 315 on the bench! TWICE!