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  1. #1
    Darkness's Avatar
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    New back routine.

    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?

  2. #2
    *Narkissos*'s Avatar
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    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

  3. #3
    Darkness's Avatar
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    Quote Originally Posted by Narkissos
    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?

  4. #4
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    yeah it is!.. if you concentrate on intensity and maybe incorporating some drop sets

  5. #5
    JiGGaMaN's Avatar
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    definitely enough if you go all out

  6. #6
    Darkness's Avatar
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    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!

  7. #7
    aspengc8 is offline Junior Member
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    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

  8. #8
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    Quote Originally Posted by aspengc8
    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 money

  9. #9
    Jantzen4k's Avatar
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    your doing too many sets

    deads 4-sets

    barbell row or t-bar row 4sets

    pullups or pulldowns - 3sets

  10. #10
    HOLLYWOOD's Avatar
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    Quote Originally Posted by Jantzen4k
    your doing too many sets

    deads 4-sets

    barbell row or t-bar row 4sets

    pullups or pulldowns - 3sets


    yup all you need

  11. #11
    S.P.G's Avatar
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    Quote Originally Posted by JiGGaMaN
    definitely enough if you go all out
    agread,, just deads would do it...

  12. #12
    S.P.G's Avatar
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    Quote Originally Posted by Jantzen4k
    your doing too many sets

    deads 4-sets

    barbell row or t-bar row 4sets

    pullups or pulldowns - 3sets
    yes 4k is right,,,i would do 2 of each..

  13. #13
    *Narkissos*'s Avatar
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    Quote Originally Posted by Jantzen4k
    your doing too many sets

    deads 4-sets

    barbell row or t-bar row 4sets

    pullups or pulldowns - 3sets
    Yuh know...this sounds like something i said...lol

  14. #14
    Darkness's Avatar
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    Well guys, thats what we're all here for. Advice. I'll give it a try and see how it goes. Thanks.

  15. #15
    devil1's Avatar
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    3 sets of deads? high reps low weight or low reps high weight? ...oh $hit i think ive been overtraing my back.

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