Anabolics
Search More Than 6,000,000 Posts
Results 1 to 37 of 37

Thread: back routine

  1. #1
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640

    back routine

    how many people combine deadlifts with upperback excersizes such as rows and pull ups/lat pulldowns

    would it be a good idea to combine the 2 or should they be done on seperate days. i just cant figure out a split that would allow the 2 to be done on seperate days
    this is what i am thinking my back routine will be
    deadlifts-4 sets
    b.b rows-3 sets
    d.b. rows-1 set
    lat pull downs-4 sets

    who thinks that deads should not be done the same day as upperback work

    who thinks they should be

  2. #2
    bluethunder is offline Anabolic Member
    Join Date
    Jun 2004
    Location
    usa
    Posts
    2,015
    Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.

  3. #3
    co2boi's Avatar
    co2boi is offline Anabolic Member
    Join Date
    Mar 2003
    Location
    Atlanta, GA
    Posts
    2,689
    I would take out the pull downs and do pull-ups (weighted if you can) first before deadlifts

  4. #4
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    It is preference on where you do them. I think they are a leg exercise, because they involve multi-joint leg movements. Hip and knee extension~

  5. #5
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    lets say you only bring the bar down a little past your knees, than it takes alot away from the legs and puts more on your back.

  6. #6
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Quote Originally Posted by bluethunder
    Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.
    does your b.b row strength suffer after deads?

  7. #7
    bluethunder is offline Anabolic Member
    Join Date
    Jun 2004
    Location
    usa
    Posts
    2,015
    Yes I have to say but I only do deads right now only once a month but bb rows & cable rows almost everytime I do back. I might suggest adding T-rows in addition. This winter I am going to do deads every week bulking for my first time. And I am joining a new gym that is opening around 1 Jan since I know the owner.. can't wait(my gym sucks, allows no grunting,Has only 70lb db's...)

  8. #8
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Quote Originally Posted by bluethunder
    Yes I have to say but I only do deads right now only once a month but bb rows & cable rows almost everytime I do back. I might suggest adding T-rows in addition. This winter I am going to do deads every week bulking for my first time. And I am joining a new gym that is opening around 1 Jan since I know the owner.. can't wait(my gym sucks, allows no grunting,Has only 70lb db's...)
    thanks for the response blue

  9. #9
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Here is my question answered by another fellow named Warrior

    i pulled this from a different thread

    Stiff Leg Deads are usually used for hamstrings. Get a full stretch by standing on a block if needed.

    Also like Big Texan said, Deads are great for a back day. If anything for the mind set you get from them. Heavy pulling exercises like Barbell Rows seem so much lighter after heavy Deads. Do 4-5 sets of 2-5 reps Deads then some Barbell Rows. The Barbell Rows will seem much lighter in comparison... that mental set of "this is pretty heavy" can be relative... and compared to Deads - everything is relatively light.

    Example of a strength Back day that would also add a lot of density:

    Deadlifts, 4-5 sets, 2-5 reps, 4-5 minute RI's.
    Barbell Rows, 3-4 sets, 6-10 reps, 2-3 minute RI's.
    Dumbell Rows, 3-4 sets, 10-12 reps, 2 minute RI's.
    Dumbell Shrugs, 2-3 sets, 10-12 reps, 2 minute RI's.

    If you don't bust ass (literally) doing Deads - you are going too light But always remember to let out the pressure by breathing correctly.



    This is what my back routine will be

    deadlift-4 sets
    b.b row-3 sets
    d.b.row-1 set(db's only go to 100's so i want to make it count with b.b)
    Lat pull downs -4 sets

    b.b row strength may be affected a little, but i dont think it will be that important or significant.
    i did deadlifts as my only back exercise sunday and my whole upper back is sore, so they will grow anyway. after 6 hard sets of deads, i felt like i could have went through the rest of my back work, so that is what ill do.

  10. #10
    Join Date
    Feb 2004
    Location
    on the dip rack.
    Posts
    1,360
    never skip your deads in your back routine. when performed correctly, deads build back thickness like no other. heres whut my routine looks like;

    Deadlift-10,8,5,3
    bb row-8 6 4 3
    cable rows-6 6 6 6
    db rows- 8 6 4 3
    shrugs- 10 8 5 3

    goin heavy, pyramiding sets.

  11. #11
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    are you supposed to use a belt to deadlift?

  12. #12
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    Near maximal lifts.

  13. #13
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    so is this what ur saying

    use a belt for 1-3 reps

    do not use a belt for 4-10 reps

  14. #14
    FCECC2 is offline Anabolic Member
    Join Date
    Jan 2003
    Location
    under some plywood sheets
    Posts
    2,260
    Quote Originally Posted by itsallmental
    never skip your deads in your back routine. when performed correctly, deads build back thickness like no other. heres whut my routine looks like;

    Deadlift-10,8,5,3
    bb row-8 6 4 3
    cable rows-6 6 6 6
    db rows- 8 6 4 3
    shrugs- 10 8 5 3

    goin heavy, pyramiding sets.
    i have a hard time figuring how you guys can actually do rows after heavy deads (and i mean HEAVY) my back is waaaay too much pumped to take the position nor the correct form.

    im on the DC style, heres the split:

    back 1
    only deads 6 sets

    10 x 135
    10 x 225
    10 x 315
    6-7 x 405
    sometime i try 475 for 1 or 2
    then i burn my back with 225 x 20 or something like that

    back 2
    lats pull up
    BW 6-7
    BW 4-5

    lats pull down
    12 plate x 10
    14 plate x 10
    16 plate x 8
    17 plate x 6-7
    burn out with 12 plates

    back 3
    barbell row:
    115 x 10
    155 x10
    185 x 8
    225 x 4-5
    135 x 15

    one handed DB row:
    100 x 10
    110 x 10
    100 x 10

    does it look right?
    Last edited by FCECC2; 09-30-2004 at 05:53 AM.

  15. #15
    Join Date
    Feb 2004
    Location
    on the dip rack.
    Posts
    1,360
    Quote Originally Posted by TRLS63
    i have a hard figuring how you guys can actually do rows after heavy deads (and i mean HEAVY) my back is waaaay too much pumped to take the position nor the correct form.


    if my upper back thickness is lagging, i will put deads in the middle of my workout after my rows, instead of up front, but since im in powerlifting i gotta have a strong deadlift for now.

  16. #16
    Britguy is offline Banned
    Join Date
    Jun 2003
    Posts
    352
    just wondered mental, if someone was to decide to bulk, would following a powerlifting regimen instead of a bodybuilding one put on more size, whilst doing extra sets for parts that arn't reached, just wondered if during a cycle this could work ok

  17. #17
    Join Date
    Feb 2004
    Location
    on the dip rack.
    Posts
    1,360
    Quote Originally Posted by Britguy
    just wondered mental, if someone was to decide to bulk, would following a powerlifting regimen instead of a bodybuilding one put on more size, whilst doing extra sets for parts that arn't reached, just wondered if during a cycle this could work ok

    nah bro, training in powerlifting is completely different than training in bodybuilding. powerlifting uses alot more sets but alot less reps. it also uses variatons of excercises which target the muscles strong point, which in turn gives you more power in your lifts. bodybuilding is bodybuilding because your trying to stay proportional, and you work on your lagging bodyparts. in powerlifting, alot of muscles get niglected solely for the fact that, you dont need them.

  18. #18
    63190's Avatar
    63190 is offline Anabolic Member
    Join Date
    May 2004
    Location
    El Paso, Texas
    Posts
    2,263
    I liked my Arnold beginer routine.
    Deads, 10, 6, 4 to failure every week on days 1 and 4 on a 6 day split. Followed by chins wide on day 1 Narrow on day 4. Narrow bent over row on both days. But people tell me that is to intense at twice a week.

  19. #19
    chances is offline Associate Member
    Join Date
    Aug 2004
    Posts
    290
    My back day looks like this:

    Deads
    3-4 warmup sets
    2 x 4-6
    BB Rows
    2 x 4-6
    Cable Rows
    2 x 4-6
    Lat pulldowns
    2 x 4-6
    Hammer Shrugs
    2 x 4-6

    60 - 90 secs rest between sets and exercizes. My strength takes a bit of a hit as I move from exercize to exercize doing this, but it works for me.

    chance

  20. #20
    63190's Avatar
    63190 is offline Anabolic Member
    Join Date
    May 2004
    Location
    El Paso, Texas
    Posts
    2,263
    I wait 2 to three minutes between sets. I've experimented with the idea of three warmup sets and three working sets. Takes to much time for me. I just stick to 3 sets total.

  21. #21
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    what exactly are straps, how do they work and where can i get them? help would be appreciated

  22. #22
    FCECC2 is offline Anabolic Member
    Join Date
    Jan 2003
    Location
    under some plywood sheets
    Posts
    2,260
    Quote Originally Posted by IronReload04
    what exactly are straps, how do they work and where can i get them? help would be appreciated


    http://www.prowriststraps.com/lifting_straps

  23. #23
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    thanx man. i just ordered the loop style

  24. #24
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Quote Originally Posted by bluethunder
    Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.
    is that how you do it.

    i tried doing rows after deads. i was off by about 20-25 pounds off. so this is what i will do
    B.B row 3 sets
    d.b. row 1 set
    deadlift with straps-4 sets
    by this time i cant do pull ups let alone weighted so i will do lat pull downs to really get the feel for it

    about the straps, i know i might get some flame for this using straps all the time. but is'nt the main point to work the back more important than the grip.
    comments? any other muscles left out of the deadlift for using straps?
    doing deadlifts first, my grip still fails before my back
    Last edited by IronReload04; 10-04-2004 at 06:24 PM.

  25. #25
    Powrlftr is offline Associate Member
    Join Date
    Mar 2004
    Location
    NJ
    Posts
    447
    Quote Originally Posted by IronReload04
    is that how you do it.

    i tried doing rows after deads. i was off by about 20-25 pounds off. so this is what i will do
    B.B row 3 sets
    d.b. row 1 set
    deadlift with straps-4 sets
    by this time i cant do pull ups let alone weighted so i will do lat pull downs to really get the feel for it

    about the straps, i know i might get some flame for this using straps all the time. but is'nt the main point to work the back more important than the grip.
    comments? any other muscles left out of the deadlift for using straps?
    doing deadlifts first, my grip still fails before my back
    Just get some gym chalk and build up callouses. If you build your grip doing deads you won't have to be the guy doing those sissy wrist curls

  26. #26
    FCECC2 is offline Anabolic Member
    Join Date
    Jan 2003
    Location
    under some plywood sheets
    Posts
    2,260
    Quote Originally Posted by Powrlftr
    Just get some gym chalk and build up callouses. If you build your grip doing deads you won't have to be the guy doing those sissy wrist curls
    hey there not that sissy but im the guy doin it with 85lbs DB

  27. #27
    radar1234's Avatar
    radar1234 is offline Member
    Join Date
    Jun 2004
    Location
    canada
    Posts
    829
    my back workout.
    deads, 5 sets,135x15 \1 min rest,225x12 \2 min rest,315x8 \2 min rest,405x6-8 \3 min rest(with belt),455x2-3 \3-4 min rest(not every workout and also with belt),225x failure.i always do deads first.i only do deads every second back workout.i start with weighted wide grip chins on the alternating back workout.

    bb rows,4 sets 135x12,rest 1 min,225x10, rest 2 min,245x8,rest 3 min,255x6-8.

    db rows , 100sx15,rest 1 min,120sx12,rest 2 min,130sx10 rest 2 mins,80sx failure.

    this back workout done once a week with good form has given me great results!

  28. #28
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    what are your comments on using straps for deadlifting. what is its effects on other muscles

  29. #29
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    i did a search and learned what others thought about straps. most say, why limit your back to your grip. so i am all cool with that.

    will using straps have an impact on growing or not growing your traps like deads do so well?

  30. #30
    ToJuice,OrNotToJuice is offline Associate Member
    Join Date
    Sep 2004
    Location
    CA
    Posts
    197
    **** you do four sets of Deads, I am only good for two then I am dead.

    I do :

    three sets barbell rows
    two sets weighted pullup
    two sets deads (with straps)
    two sets machine row
    three sets shrugs

    all as heavy as I can for four to seven reps

  31. #31
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Quote Originally Posted by ToJuice,OrNotToJuice
    **** you do four sets of Deads, I am only good for two then I am dead.

    I do :

    three sets barbell rows
    two sets weighted pullup
    two sets deads (with straps)
    two sets machine row
    three sets shrugs

    all as heavy as I can for four to seven reps
    i didnt have straps. i am thinking because the weight was so light at 315 because of my grip that i did not tear into my back like i could with straps. i cannot wait to get my straps in so i can start doing some hardcore weight

  32. #32
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    Quote Originally Posted by IronReload04
    i did a search and learned what others thought about straps. most say, why limit your back to your grip. so i am all cool with that.

    will using straps have an impact on growing or not growing your traps like deads do so well?
    bump
    or any other muscle for that matter

  33. #33
    63190's Avatar
    63190 is offline Anabolic Member
    Join Date
    May 2004
    Location
    El Paso, Texas
    Posts
    2,263
    No. The more reps you can get out with straps the better. I do Hammer strength machine shrugs, smith machine shrugs, D.B. shrugs all with straps. I don't feel a good pump in the traps unless I go mad reps with heavy as I can weight. My traps strength far exceeds my wrist strength. My forearms are all defined from the hours of use I put them through at work. I stopped doing forearm work outs during the week because I did them during the week, it was really tough going to work and trying to get sh-- done.

  34. #34
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
    Join Date
    Jun 2002
    Location
    Toronto, Canada
    Posts
    2,968
    Strap it up and crank out as many reps as you can.

    I have two back routines that work well.

    1) Back Width
    - Shoulder Width Chin Ups 4 x Failure
    - Lat Pull Downs 4 x 15,12,10,5
    - One Arm Pull Downs 4 x 15,12,10,5
    - Extreme Stretch Hangs 3 x 60 seconds

    2) Back Thickness
    - Deadlifts 4 x 8,6,4,2
    - T-Bar Rows 4 x 10, 8, 6, 4
    - Chainsaw Rows 3 x 10, 8, 6
    - Extreme Stretch V-Bar Pull 3 x 60 Seconds

  35. #35
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
    Join Date
    Jun 2004
    Location
    everywhere and nowhere
    Posts
    5,640
    good to hear 63. i like the width routine big ron

  36. #36
    nathanw21's Avatar
    nathanw21 is offline Member
    Join Date
    Jun 2004
    Location
    in some pu$$y
    Posts
    519
    in my opinion pull-ups and dead lifts are the two most important lifts in a back day. everything else in you lift needs to be done around them. i do pull-ups first and deads second. after that my workout is all down hill.

  37. #37
    63190's Avatar
    63190 is offline Anabolic Member
    Join Date
    May 2004
    Location
    El Paso, Texas
    Posts
    2,263
    Quote Originally Posted by RoNNy THe BuLL
    Strap it up and crank out as many reps as you can.

    I have two back routines that work well.

    1) Back Width
    - Shoulder Width Chin Ups 4 x Failure
    - Lat Pull Downs 4 x 15,12,10,5
    - One Arm Pull Downs 4 x 15,12,10,5
    - Extreme Stretch Hangs 3 x 60 seconds

    2) Back Thickness
    - Deadlifts 4 x 8,6,4,2
    - T-Bar Rows 4 x 10, 8, 6, 4
    - Chainsaw Rows 3 x 10, 8, 6
    - Extreme Stretch V-Bar Pull 3 x 60 Seconds
    Shoulder width chins? I thought for a wide back you wanted to do chins as wide as possible? And behind the neck if comfortable. That's what Arnold says in the Encyclopedia of Modern Bodybuilding.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •