Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: 210 and growing on October 20, 2006, 05:26:18 AM
-
Hey guys,
Sick of doing the same back workouts, looking for some ideas on effective new back exercises. usually consist of 5 sets of 3 from the following:
chin ups
pull downs
ben over rows
hammer strenght row
1 arm dumbell row
cable row
any ideas?
-
Good morning
one arm cable rows
recline dumbell or barbellrows
t-bar rows, make your own if you dont have one.
hyperextensions
dumbell or cable pullovers, done to hit your lats
there you go!
-
Have to add pullovers, preferably machine version.
Chins-try different width grips and different grips. Same for pulldowns, cable rows and T-bars.
Do 1 row, 1 pulldown/chin and 1 pullover motion each workout. Sometimes superset any 2 of them together.
-
DEADS!!!!!!!!!!!
-
DEADS!!!!!!!!!!!
i'll 10-4 that.....can't get any better than deads
-
Totally disagree with deads; they're unnecessary and one of the most dangerous of exercises. If you have to do them better to keep the reps higher.
-
DEADS!!!!!!!!!!!
i do train deads but i tend to train them on leg days (after squats) as they tend to hit my leags as much as my lower back. Does that mean i have the technique wrong?
-
You're welcome for the info BTW. ::)
Hams will be more or less engaged depending on leg straightness during the upwards lifting stage.
-
there are some different ones out there you can try, one that i like to do sometimes in a super set is incline rows, lye against an incline bench on your stomach and row the dumbells, this one really isolates. another odd one i've seen done by victor martinez is with the cables. you put them up on the top on each side with the handles and grab each one as if you were doing crossovers, then drop to your knees and pull the weight down and make the shape of a V. this works if you use the proper weight and really squeeze and pull your elbows back. I rarely do these but this thread made me think of them.
-
thanks for the info guys
-
Might try:
SLDL...lat's, traps..all the way down the whole chain of back muscles including the ham's and calves
Cleans/Hi-pulls.....thick upper back/traps & rear delts. Mass builder.
Rope climbing.... superior lat/back motion, though very rare now-a-days. also a bicep builder.
Chins..partials, half way up from bottom position. ..second half from middle position to the top position. Can use a lot of added weight with using a heavy belt.....builds a wide and thick back. Negative here also. Might need straps after awhile.
Chins...one arm ..negatives at first...can hold a DB in one hand after awhile.
Bent arm pullover...BB/DB...outstanding lat builder..also pecs & triceps
Straight arm pullover (sit or stand) on a lat machine. ..can try this also on a incline or flat bench facing away from the cable/lat machine.
If you desire you could do tri sets, giant sets, rest/pause, drop sets, extended SS's, etc. Good Luck.
-
i do train deads but i tend to train them on leg days (after squats) as they tend to hit my leags as much as my lower back. Does that mean i have the technique wrong?
man, that's a hell of a workout, squats then deadlifts. you should save deadlifts for back day, when it's the strongest. your back would lose strength after heavy squats. then it would be dangerous to do them. i keep my leg day and back day two days apart just to give my lower back time to recuperate.
don't go light with high reps on deads, you will lose form and open yourself for injury.
-
don't go light with high reps on deads, you will lose form and open yourself for injury.
BS it's the other way 'round. No one said go light anyway.
-
man, that's a hell of a workout, squats then deadlifts. you should save deadlifts for back day, when it's the strongest. your back would lose strength after heavy squats. then it would be dangerous to do them. i keep my leg day and back day two days apart just to give my lower back time to recuperate.
don't go light with high reps on deads, you will lose form and open yourself for injury.
Yeah tell me about it mate! Really hard when you finish a hard set of squats then turn round and realise you have to do deads!! Mite be an good idea to change the day!!
-
You should try doing deads every other week. On the weeks in between, do weighted hypers and/or rack pulls. This is in addition, of course, to whatever lat routine you choose. And the deads should be heavy. try doing 5x5 ramping to top weight.
-
Deadlifts (I train sumo, 5x5)
Pullups or pulldowns
Some kind of row (rotate between BB, T-Bar, DB, cable)
Hyperextensions or Good Mornings
So that's about 4 exercises, and I'd recommend 3-4 working sets per, rep range something that works for you (I'd suggest 6-10 reps per)
-
Totally disagree with deads; they're unnecessary and one of the most dangerous of exercises. If you have to do them better to keep the reps higher.
i think you got it half right... deads are a prime back builder and they only become dangerous when a BBer tries to be a powerlifter. i love heavy deads, but i have learned (the hard way) that i should keep the reps to 10 minimum... this give me a great pump and it really mitigates the risk of injury... while still letting me go quite heavy
-
deads are a prime back builder
Of course deads will help but the cost/benefit's quite debatable given the potential downsides. They'll help the whole back but mainly the erectors, which can be developed by weighted hyperextensions or high-rep deads or rack pulls.
-
Deads
BB row
T-bar row
DB row (hand on rack)
Pulldowns
-
Hey guys,
Sick of doing the same back workouts, looking for some ideas on effective new back exercises. usually consist of 5 sets of 3 from the following:
chin ups
pull downs
ben over rows
hammer strenght row
1 arm dumbell row
cable row
any ideas?
try this...
1. dumbell pullovers
2. seated cable rows with underhand grip
3. barbell shrugs
4. deadlifts
-
The routine that gave me the better gains (specially in thickness ) was (in this order)
Deadlifts
T-Bar rows
Dumbell Rows
Cable pulldowns (close grip) with palms facing each other
Cable Pulldowns(pullin on the back) wide grip
Dumbell Shrugs
I did deadlifts first to give all that i had on them. Usually sets of 12-10-8-6, and when i felt good i did sets of 4 and even 2 sometimes.
-
DEADLIFTS, SQUATS, BENCH, PUSH PRESS AND ROWS....FUNDAMENTALS THAT NEED TO BE INCLUDED IN EVERY ROUTINE....AT LEAST THE FIRST 3!
-
rack deads are good and safer if your back is messed up or you can feel your lower back gettin messed with during deads.
-
Can we post up some good back routines you guys subscibe to to build mass? I am confused as to the rep range optimal for deadlifting in an effort to gain mass....bodybuilder offseason per se, not a powerlifter...
1 week I go to max single, the next it is 5x5 then 4x8 for the third week....is this optimal?
DEADS 4X8 (2 WARMS)
TBAR ROWS 12,10,8,6
WIDE LATE PULL 3X8-10
TRIANGLE CLOSE GRIP PULL 8-12
SHRUGS 4X10
-
Deadlifts to start backday will make a world of diffrence...
-
Try doing your chinups with straps, leaving your hand open as you go up and down, you'll feel it burn and see the results. Deadlifts, compound movement that will also work your hams. When the weight starts to become to heavy try partial reps or doing them of the end of a bench to help bounce the weight up. Pull overs.