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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Ryder on December 01, 2005, 09:47:06 AM
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Need some new ideas for hitting the back... It seems as though everytime i'm done training back i feel short changed...
50 pullups (5 sets)
Lat Pulldowns (Usualy 6 sets of130-210)4-10 Reps
DB Rows (6Sets) 80lbs for 6 Reps
Machine Pullovers 15 RepsX3Sets for a good stretch
Anyone with new ideas???
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Need some new ideas for hitting the back... It seems as though everytime i'm done training back i feel short changed...
50 pullups (5 sets)
Lat Pulldowns (Usualy 6 sets of130-210)4-10 Reps
DB Rows (6Sets) 80lbs for 6 Reps
Machine Pullovers 15 RepsX3Sets for a good stretch
Anyone with new ideas???
If you're not totally spent after doing 20 sets, I'd say intensity is probably lacking to an extent.
For exercises, how about adding deadlifts?
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do 3 sets of pullups
3 sets of reverse grip pulldowns
4 sets DB rows
4 setsDEADLIFTS
2 sets of seated cable rows
all of them close to failure
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Might try some T-Bar rows, or Bentover Barbell Rows maybe, see how ya like em.
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i love working back ,one of my best body part, i would try somthing of this magnitude:
deadlifts - 4 x 10 reps
bentover rows - 4 x 8-10 reps
lat pulldowns (reverse grip) - 3 x 10 reps
pullups - 3 x 12 reps
this should be enough to do ur back good. rest no more than 1 min in between sets and hit it hard, no pussy weights, weights that are a struggle by the last couple reps and remember HIT IT HARD BRO!
muscle
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my current routines is
weiged chins 4x 10-12
bb rows 4x6-8
t-bar rows 4x6-8
deads 4x4-6
i like the heavy basics. im more focusing right now on geting a wider back. if i was going towards thickness i'll do deads first
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Need some new ideas for hitting the back... It seems as though everytime i'm done training back i feel short changed...
50 pullups (5 sets)
Lat Pulldowns (Usualy 6 sets of130-210)4-10 Reps
DB Rows (6Sets) 80lbs for 6 Reps
Machine Pullovers 15 RepsX3Sets for a good stretch
Anyone with new ideas???
Your doing way too many sets per exercize. After a couple of sets your hitting the point of diminishing returns. I like to do one warm up set per exercize than one all out set with as much weight as I can handle for about 8 full reps then do partials till I can't move the weight anymore. Doing six sets of one exercize means you can't be going all out. Its like jogging vs sprinting. After a couple good sets there is nothing to gain by doing more. I do this routine. 2 sets of the following. Hyper extensions, shrugs, dumbell pullovers, pulls to the front, t-bar rows. Like I said, one moderate set for warm up, one balls to the wall set. I rest maybe 10 to 15 seconds between sets. The whole thing takes me 15 minutes max. Then I do four to six sets of biceps and four sets of forearms which takes me another 15 minutes. This workout makes me breathe heavily and sweat like a mofo. If you are not breathing heavy the tempo of your workout is TOO SLOW.
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Today, I hit back with:
1. pin-1 rack deadlifts (maxed out at 550, but would normally hit 5 rep max)
2. neutral/wide-grip pulldowns (takes the biceps out of the movement) (3x10
3. BB rows (2x8)
4. T-bar rows (old-school) (2x8)
5. close-grip pulldowns (2x10)
6. DB shrugs (2x10)
Try an focus on deadlifting; I know that you will see progressive results if you hit them hard enough.
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Way too many sets.
Instead:
-Do 3 sets of each of the exercises (substitute T-bars occasionally), add weight and go to failure. On the last set add some cheats, forced reps, rest-pause reps or partials. Bottom line should be increasing the weight used, not doing marathon volume.
Or:
-Rotate any 2 of those exercises with T-bars as one of the alternatives, 5-6 sets each. Again, focus is on increasing intensity by adding weight and increasing reps.
Also experiment with different grip widths-close and medium grips, and different handles-neutral palms in grip is best IMO.