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Thread: Back workout

  1. #1
    SayHelotomylilFriend is offline Associate Member
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    Question Back workout

    Hi all.

    I would like to know if my Back workout is Overtraining ?

    Some spec:
    At the moment I'm 100% natural. I plan to start my first roids cycles soon.
    Specs as of Mai 2005:
    Sex: Male
    Age: 20
    weight: 160 pounds - 72.6 kg
    height: 1.83 meters
    Supplement intake: Protain-Glutamine

    Workout Goal: Mass Gain

    Back workout:
    (rest time: 1 min)

    Deadlift 4x8
    Rowing 4x8
    Lat Pulldown 3x8
    Barbell BentRow (with squat 45lbs bar) 3x8
    Back Chest Machine (for laterals) 3x8

    total series: 17
    total reps: 40

    is this overtraining my Back ?

  2. #2
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    i do the same basic back workout... and it's been good to me.

  3. #3
    *Narkissos*'s Avatar
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    Poor question...overtraining is specific to the individual.

    The only way you can know is by reveiwing your condition post-training, looking out for specific signs of over-training

  4. #4
    HOLLYWOOD's Avatar
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    Quote Originally Posted by SayHelotomylilFriend
    Hi all.

    I would like to know if my Back workout is Overtraining ?

    Some spec:
    At the moment I'm 100% natural. I plan to start my first roids cycles soon.
    Specs as of Mai 2005:
    Sex: Male
    Age: 20
    weight: 160 pounds - 72.6 kg
    height: 1.83 meters
    Supplement intake: Protain-Glutamine

    Workout Goal: Mass Gain

    Back workout:
    (rest time: 1 min)

    Deadlift 4x8
    Rowing 4x8
    Lat Pulldown 3x8
    Barbell BentRow (with squat 45lbs bar) 3x8
    Back Chest Machine (for laterals) 3x8

    total series: 17
    total reps: 40

    is this overtraining my Back ?

    i would move the bent row closer to one of the first exercises for when you're more fresh

  5. #5
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    I would venture to say that you are doing too many sets, I was doing basically the same thing and plateued for about 3 months. Switch it up, go more intense with only 10-12 sets per body part. If you are going balls out, you should see gains. I saw a quote today that said "Remember, the bigger the muscle, the more burn needed to spark growth" hit whatever exercise you do for at least 1 more rep if you can.

  6. #6
    lucabratzi's Avatar
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    i would switch lat pulldown for regular pullups. they worked alot better for me.

  7. #7
    HOLLYWOOD's Avatar
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    Quote Originally Posted by lucabratzi
    i would switch lat pulldown for regular pullups. they worked alot better for me.
    yes for sure do this too!

  8. #8
    taiboxa's Avatar
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    i would just like to say your kinda tiny to start using AAS any time soon but thats just me because i hate to see people who arent even close to a plateu or genetic boundry start using gear. oh well... i know it has very lil weight...

  9. #9
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by EcToMoRpHiAn
    I would venture to say that you are doing too many sets, I was doing basically the same thing and plateued for about 3 months. Switch it up, go more intense with only 10-12 sets per body part. If you are going balls out, you should see gains. I saw a quote today that said "Remember, the bigger the muscle, the more burn needed to spark growth" hit whatever exercise you do for at least 1 more rep if you can.

    ok I lowered some sets. Here's what I got:


    Deadlift 3x8
    Barbell BentRow (with squat 45lbs bar) 3x8
    Rowing 3x8
    Lat Pulldown or pullup 3x8
    Back Chest Machine (for laterals) 3x8


    so what you think of it ? any change required ?

  10. #10
    HOLLYWOOD's Avatar
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    Quote Originally Posted by taiboxa
    i would just like to say your kinda tiny to start using AAS any time soon but thats just me because i hate to see people who arent even close to a plateu or genetic boundry start using gear. oh well... i know it has very lil weight...
    i agree especially if what you in your details is true that you only have 1 month worth of training under your belt, at least wait a couple years

  11. #11
    ReX357's Avatar
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    Men, tu m'écoutes pas toi...

    Tes amies connaissent RIEN au stéroïdes. T'en a pour 5 ans a t'entrainer avant meme de penser au stéro...

    Tk, détruit ta test naturelle, c'pas la mienne... lol

  12. #12
    Juggernaut's Avatar
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    Do you to any type of hytrophy training? Low reps and heavy weight is only going to take you so far......you'll need to break through the pain and push your muscles past the point of faliure if you're looking for mass......if your looking to increase your strength then stick to your current routine. Try this:

    Pull-overs: use enough weigfht that you can get 10 clean reps but no more. Then do eight more reps (you'll need a training partner for this). Soon as you finish the last rep, drop the weight by 30% and do eight more reps. Right after the last rep drop the weight another 30% for eight more reps. take a 90 second break then do it again. Fllow that with one-armed rows...same exact fashion. You can try and do one more exercise but I don't think you'll make it. try it and tell me how you fell the next couple of days....bet your back feels like it's six feet wide.

  13. #13
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by Juggernaut
    Do you to any type of hytrophy training? Low reps and heavy weight is only going to take you so far......you'll need to break through the pain and push your muscles past the point of faliure if you're looking for mass......if your looking to increase your strength then stick to your current routine. Try this:

    Pull-overs: use enough weigfht that you can get 10 clean reps but no more. Then do eight more reps (you'll need a training partner for this). Soon as you finish the last rep, drop the weight by 30% and do eight more reps. Right after the last rep drop the weight another 30% for eight more reps. take a 90 second break then do it again. Fllow that with one-armed rows...same exact fashion. You can try and do one more exercise but I don't think you'll make it. try it and tell me how you fell the next couple of days....bet your back feels like it's six feet wide.

    What are you talking about ? I wanted my BACK workout reviewed...

    Pull-overs is a pec exercises !

    anyway.. why you say that this routine is for stengh and not mass ?
    what should I change ? increase the sets number ?
    I DO heavy weight ...
    I need intelligent solution... Pull-over is a pec exercises... wtf...

  14. #14
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by ReX357
    Men, tu m'écoutes pas toi...

    Tes amies connaissent RIEN au stéroïdes. T'en a pour 5 ans a t'entrainer avant meme de penser au stéro...

    Tk, détruit ta test naturelle, c'pas la mienne... lol

    t'es qui toi ?
    ce ne sont pas mes amis qui me conseil sur le roids... c'est un mek de ce forum.. tu connais mes amis ou koi ?

  15. #15
    Juggernaut's Avatar
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    Quote Originally Posted by SayHelotomylilFriend
    What are you talking about ? I wanted my BACK workout reviewed...

    Pull-overs is a pec exercises !

    anyway.. why you say that this routine is for stengh and not mass ?
    what should I change ? increase the sets number ?
    I DO heavy weight ...
    I need intelligent solution... Pull-over is a pec exercises... wtf...
    Do it just as I said and then come back and tell me it's a chest exercise. You can use a machine if you like, I don't have a machine so I do them the old fashion way....bench and dumbbells.

    General rule of thumb is heavy weight low reps you'll gain mass but it's more for strength. Moderate weight, higher rep range fit more of a mass routine than strength. You can piece meal a plan and have great gains due to the fact we are all different and some things work well for some and not for others. Best thing I've found is to divide up the year and plan a strength rountine and a hytrophy rountine and run them each a couple of times a year.

    Serioously try those pull-overs like a suggested. Oh, your training partner isn't to do any of the lift at all....he's only there to keep you moving, and when you get into a static hold situation he's not to assist until he sees your lift start to slide backwards. No cheating and do them in perfect form

  16. #16
    HOLLYWOOD's Avatar
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    pull overs can be for both muscles, it all depends on how they are executed.

  17. #17
    HOLLYWOOD's Avatar
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    what are you looking for more back width or back thickness?

  18. #18
    chicamahomico's Avatar
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    Pullovers not chest exercise, do what Juggy says and you will see what he's talking about. Use a machine if possible, a dumbell doesn't give you anywhere near the range of motion that machine gives you and on this exercise it matters big time IMO.

  19. #19
    aspengc8 is offline Junior Member
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    Too many exercises IMO. I dont bodybuild, I do more of a powerlifting routine (westside).
    My back Maxeffort day:
    Deadlifts
    135x20- warmup
    225x5
    315x5
    405x5
    500x1
    540x1
    565x1

    Pullups- 4 sets of bodyweight

    1 arm dumbell rows
    100x10
    110x8
    120x6
    120x6

    thats all I do, and my back is thick and wide..

  20. #20
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by HOLLYWOOD
    what are you looking for more back width or back thickness?

    both .. but thickness is my main goal for back

  21. #21
    SayHelotomylilFriend is offline Associate Member
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    hey I can't see any Machine pullovers ....

    I have no idea of what kind of machine this could be..
    I've seen some picture on the net but... I can see..
    I need some exercises animation of video.. anyone found that somewhere ?

  22. #22
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by aspengc8
    Too many exercises IMO. I dont bodybuild, I do more of a powerlifting routine (westside).
    My back Maxeffort day:
    Deadlifts
    135x20- warmup
    225x5
    315x5
    405x5
    500x1
    540x1
    565x1

    Pullups- 4 sets of bodyweight

    1 arm dumbell rows
    100x10
    110x8
    120x6
    120x6

    thats all I do, and my back is thick and wide..

    I think you're right saying I do too many exercises...
    I could remove the last one.. Back Chest Machine (for laterals)
    but I really want to get huge laterals soon.. being my only isolated exercises for lat... I can't end up removing it...

    do you do Pullups or Chinups ? I find ChinUp better but I can't do them yet..
    maybe I should replace the Barbell BentRow for 1 arm dumbbell row.. ?


    I think you're workout is damn good. maybe I should do it.

  23. #23
    mass junkie's Avatar
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    A few questions for you.. if you dont mind..


    how long have you been working out and how does your diet look like?

    1 more thing...of the exercises you listed can you add the amount of weight that you use as well?

  24. #24
    SayHelotomylilFriend is offline Associate Member
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    Quote Originally Posted by mass junkie
    A few questions for you.. if you dont mind..


    how long have you been working out and how does your diet look like?

    1 more thing...of the exercises you listed can you add the amount of weight that you use as well?
    In all sincerity i'm a rooky.

    Some spec:
    At the moment I'm 100% natural. I plan to start my first roids cycles soon.
    Specs as of Mai 2005:
    Sex: Male
    Age: 20
    weight: 160 pounds - 72.6 kg
    height: 1.83 meters
    Supplement intake: Protain-Glutamine
    diet: 4-5 Highly proteined/Low carbs/Low fat meal a day.

    Chest: 36.2"
    Waist: 31.8"
    Bicep: 13.4"
    Forearm: 11.2"
    Thigh: 22"
    Calve: 14.9"
    Neck: 15.2"
    Shoulders: 44.9"


    I know you ask me those question because of my quote: "but I really want to get huge laterals soon"... this was only to focus on the lat idea.. I know I won't get huge lat tommorow...

    Deadlift 3x8@ dunno yet
    Barbell BentRow (with squat 45lbs bar) 3x8@ dunno yet
    Rowing 3x8@ 110lbs
    Lat Pulldown or pullup 3x8@ 105lbs
    Back Chest Machine (for laterals) 3x8@100lbs

  25. #25
    Jantzen4k's Avatar
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    Quote Originally Posted by Narkissos
    Poor question...overtraining is specific to the individual.

    The only way you can know is by reveiwing your condition post-training, looking out for specific signs of over-training


    i was thinking same thing nark.




  26. #26
    SayHelotomylilFriend is offline Associate Member
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    what are the signs of over-training ?

  27. #27
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    For over training, just go hard, within means, for one day(whatever # of sets you do), then let that groupe rest for a day, if not more. I know this part is personal, but heres my $.2 on it.... You say you plan on doing a cycle soon. Ok, well imagine what you will look like. Got it? Now NATURALLY work and build tell you get there. I might not seem possible, or feasable, but trust me, it is. THEN, after that, if you still feel like your gonna cycle, mentally and physically, go for it. You will look, and feel much better. Good Luck no matter what you do.

    ScreaM

  28. #28
    *Narkissos*'s Avatar
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    Quote Originally Posted by chicamahomico
    Pullovers not chest exercise, do what Juggy says and you will see what he's talking about.
    Ditto

  29. #29
    *Narkissos*'s Avatar
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    Quote Originally Posted by Jantzen4k
    i was thinking same thing nark.



    THanks :P

    Sign of over-training

    Insomnia
    Achiness or pain in the muscles and/or joints
    Fatigue
    Headaches
    Elevated morning pulse
    Sudden inability to complete workouts
    Feeling unmotivated and lacking energy
    Increased susceptibility to colds, sore throats and other illnesses
    Loss in appetite
    Decrease in performance

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