back workouts?!?!

Printable View

01-31-2005, 04:32 PM
justin2305

back workouts?!?!

aight guys my back is really slacking not on cutness wise cuz u can see every muscle in my back but my lat spread is weak not wide enough for the rest of my body so if anyone could throw me some back workouts that would be grate exersises,sets,reps etc. here is how mine looks for my back day

Back:
T bar lat pull downs (2 10) (2 8)
Seated cable rows (3 10)
Lower back raises (2 15)
Wide grip chin-ups (3 10)

PS: i do deadlifts on my shoulder day at the end of the week...
and what are some good lower back workouts thanks a bunch guys
01-31-2005, 05:46 PM
IronReload04

Quote:

Originally Posted by justin2305

aight guys my back is really slacking not on cutness wise cuz u can see every muscle in my back but my lat spread is weak not wide enough for the rest of my body so if anyone could throw me some back workouts that would be grate exersises,sets,reps etc. here is how mine looks for my back day

Back:
T bar lat pull downs (2 10) (2 8)
Seated cable rows (3 10)
Lower back raises (2 15)
Wide grip chin-ups (3 10)

PS: i do deadlifts on my shoulder day at the end of the week...
and what are some good lower back workouts thanks a bunch guys

deadlifts
wide grip chins
b.b/d.b. rows
01-31-2005, 05:48 PM
Hypertrophy

Quote:

Originally Posted by IronReload04

deadlifts
wide grip chins
b.b/d.b. rows

I agree, your current back workout is not what I would call "effective."
01-31-2005, 07:33 PM
justin2305

aight thanks
01-31-2005, 08:37 PM
AandF6969

why in the world do you do deadlift on shoulder day? If you want a heavy movement besides military you could do powercleans
01-31-2005, 08:42 PM
Ravi

Quote:

Originally Posted by AandF6969

why in the world do you do deadlift on shoulder day?

Thats what i was thinking? :unsure:
01-31-2005, 08:43 PM
Iowa

Quote:

Originally Posted by AandF6969

why in the world do you do deadlift on shoulder day?

Thats what I was wondering. Start with deads on back day. They are the best exercise IMO.
01-31-2005, 08:44 PM
Iowa

Quote:

Originally Posted by Ravi

Thats what i was thinking? :unsure:

I was thinking that first...you just type faster.
01-31-2005, 08:49 PM
Ravi

Quote:

Originally Posted by Iowa

I was thinking that first...you just type faster.

Sorry
01-31-2005, 10:22 PM
justin2305

i used to do deadlift on back day but i dunno y i really stoped but i might consider changing that back that way deadlift just kills me and dranes the hell out of me and i cant finish my other back routines so i do deadlift on shoulder day cuz it does not really affect my shoulder workout and i want to get my full reps in on deadlift so dunno thanks for the imput though
01-31-2005, 10:28 PM
carbs-rule

Quote:

Originally Posted by justin2305

i used to do deadlift on back day but i dunno y i really stoped but i might consider changing that back that way deadlift just kills me and dranes the hell out of me and i cant finish my other back routines so i do deadlift on shoulder day cuz it does not really affect my shoulder workout and i want to get my full reps in on deadlift so dunno thanks for the imput though

Same here. I do deads on Shoulder day, which is 3-4 days after back day and 4-5 days after leg day. I prefer it this way.
01-31-2005, 10:52 PM
stayinstacked

Quote:

Originally Posted by justin2305

i used to do deadlift on back day but i dunno y i really stoped but i might consider changing that back that way deadlift just kills me and dranes the hell out of me and i cant finish my other back routines so i do deadlift on shoulder day cuz it does not really affect my shoulder workout and i want to get my full reps in on deadlift so dunno thanks for the imput though

I agree. My routine is a bit off the wall but I like it. It's like this:
Mon- legs
Tues. biceps/shoulders, cardio
Wed-cardio/abs
Thurs- upper back ,cardio
Fri- lower back/abs (I do 4 sets of heavy deads usually followed by abs)
Sat-chest/triceps
Sunday-off

I love splitting my back into lower and upper, I feel like I can work it to the fullest potential dividing it up among 2 days. After deads I'm burnt, but the main problem with everything in one day is the next day I'm not worth sh*t at work and dont even feel like training that night. So I have been doing this since last spring and my back is probably my best bodypart. Also, start off with wide grip pullups, do 40-50 reps and try to focus on just doing as many as you can at a time until you hit your goal. I'd lose the seated cable rows for now, or at a minimum cut them back to every other week. You need to save your energy for lagging parts at this point.
02-01-2005, 12:05 AM
ginkobulloba

the back workout I did today

This is the back workout I just did today and I pretty much stick to this routine, it emphasises the lats the most.

Wide grip chin ups 4/10
barbell rows 5/10-15
d-bell rows 4/10-12
cable rows 4/10-12
lat pulldowns 4/10-12

I used to do Deads on back day, but just switched em to leg day, thinking of taking em back over to back day, though.

Also, I did shoulder shrugs after my back workout as well. This workout has worked for me.
02-01-2005, 04:05 PM
boondockSAINT

I think I was reading somewhere in the DC training manual that the best exercise the guy did for back spread was to tie a 100lb dumbell around his waist and hold onto a pull-up bar with a really wide grip and try for 3-minutes (with wrist wraps). Might want to look into that.
02-01-2005, 09:12 PM
*Narkissos*

Deads..
Weighted chins (exaggerated negative)
Bent Rows
02-01-2005, 09:32 PM
spound

DEADS, DEADS, DEADS, and more DEADS
then:
wide grip pulldowns/pullups
2-3 sets of close underhand grip
bent over barbell rows
1 arm DB rows
Shrugs

Be very strict with your motion and dont just throw weight around. IMO too many people cheat on back day.
02-01-2005, 10:05 PM
ginkobulloba

Quote:

Originally Posted by boondockSAINT

I think I was reading somewhere in the DC training manual that the best exercise the guy did for back spread was to tie a 100lb dumbell around his waist and hold onto a pull-up bar with a really wide grip and try for 3-minutes (with wrist wraps). Might want to look into that.

I heard that as well and every workout I start out hanging from the bar with a wide grip for a few minutes. I'll do this between sets, too and not just on back day, after squats, after working bi's, all the time. I think it has made a nice difference in my lat spread.
02-01-2005, 10:18 PM
justin2305

just wondering what specific part of the back do deadlifts actually hit upper,mid, lower or all i no they hit alot of other parts but what muscle to they make the biggest in the back???
02-01-2005, 10:45 PM
6_pak

Quote:

Originally Posted by justin2305

just wondering what specific part of the back do deadlifts actually hit upper,mid, lower or all i no they hit alot of other parts but what muscle to they make the biggest in the back???

It pretty much hits every part of back, as well as, bis,tris,traps, thighs,calves, even a little delts. But the primary area would be the lower to mid back.
02-01-2005, 11:21 PM
justin2305

Quote:

Originally Posted by 6_pak

It pretty much hits every part of back, as well as, bis,tris,traps, thighs,calves, even a little delts. But the primary area would be the lower to mid back.

thanks man