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I just changed my back routine so that I can add a little more mass to it, what do you guys think of it? Am I going anywhere with it or do I need to change something?
Start with max pull ups (usually 42)
then do weighted pull ups for 4 sets of 8-10 reps
then do 4 sets of cable pull downs 8-10 reps
4 sets of deadlifts 8-10 reps
4 sets of bent over rows 8-10 reps
and finally 3 sets of cable rows 8-10 reps
I've been doing this for the past 2 weeks, is it worth it or should I change something?
That's a lot of over head pulling movements
IMO...3's too many.
Obviously you're strong on chins and pull downs...so get in a good warm-up and go all out...Don't banter about with the bodyweight chins... Also...decide which is more effective for your back... weighted-chins or cable pull downs?
I'd go with weighted chins.... alternate between bent rows and low-cable rows between workouts:
Your routine would look like
Warm-up: 1 set bodyweight chins
Weighted chins: 4 sets
Deadlift: 4 sets
Bent-over/low-cable row: 3-4 sets
~Nark
Is that enough to build the back?Quote:
Originally Posted by Narkissos
yeah it is!.. if you concentrate on intensity and maybe incorporating some drop sets
definitely enough if you go all out
Well I'm doing as much weight as I can, I cant go heavier than this already, the thing is if I dont do more sets I feel like I dont do a good workout!
Try goin heavy on deads (4-6 reps max), then throw in some pull ups and bent over rows. Theres nothing else really needed for a thick and wide back if you hit those 3 with max intensity
he's right on the moneyQuote:
Originally Posted by aspengc8
your doing too many sets
deads 4-sets
barbell row or t-bar row 4sets
pullups or pulldowns - 3sets
Quote:
Originally Posted by Jantzen4k
yup all you need
agread,, just deads would do it...Quote:
Originally Posted by JiGGaMaN
yes 4k is right,,,i would do 2 of each..Quote:
Originally Posted by Jantzen4k
Yuh know...this sounds like something i said...lolQuote:
Originally Posted by Jantzen4k
Well guys, thats what we're all here for. Advice. I'll give it a try and see how it goes. Thanks.
3 sets of deads? high reps low weight or low reps high weight? ...oh $hit i think ive been overtraing my back.