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  1. #1
    J-Bud's Avatar
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    Please check my back work out..

    Ok needing to see if I should change modify or redo my back workout.

    here it is

    Wide grip pull-ups 4 sets of 10
    rows on hammer strength 4 sets of 10 increasing weight
    Lat pulldowns 4 sets of 10
    close grip pull downs 4 sets of 10
    T Bar row 4 sets of 10
    straight legged dead lifts 4 sets of 10

    Thanks ahead of time Bros

  2. #2
    BIG TEXAN's Avatar
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    Those straight legged deads work your hamstings more than your back....if you want to hit your back stick with regular deads. At 60 sets....that's kinda high, but if it's working for ya keep at it.

  3. #3
    J-Bud's Avatar
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    Everyone always told me the straight legged deads work hammys more, but I have always felt it in my lower back and not in my hams at all... Wonder if I'm just built weird or am doing it a bit different somehow...

  4. #4
    solidj55 is offline Member
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    Why so much volume? Am I am the only person in the world that does 3 back exercises only???

  5. #5
    temperoath is offline Junior Member
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    All these comments and advice work for me and may work for ya'll too:

    Your back workout seems way too long. Its really not necessary to hit them that hard. I agree with solidj55, three excersises is plenty. When it comes to back, or any other body part for that matter, if you want size and strength, go for super heavy weight that you can get about 6 times struggling with no spot, then rest and watch it grow. This is what works for me and and I've also helped some fellow marines.

    The straight legged dead-lifts should work your hams, but you kinda need to roll back on your heals to get a good stretch. Don't fall over though. It kinda feels like yor stretching with weight.

    I usually change up excersises every 2nd week to shock my muscles. Currently this is what I'm doing.

    I always make sure I warm up with about 4 sets including a couple of weight acclimation sets.

    3x6 pulldowns- 240lbs ( little more than Shoulder width, not wide, cause I get a better stretch)
    2X6 weighted pullups - with 35lb weight (overhand)
    3X6 Dumbell rows- 85lbs

    Been switching up the excersises and do different ones bi weekly, and Im still moving on up.

  6. #6
    kc's Avatar
    kc
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    dang..that's a back workout...i do those moves...but three at a time, and switch every three weeks....whatever works for ya

  7. #7
    abstrack's Avatar
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    Originally posted by solidj55
    Why so much volume? Am I am the only person in the world that does 3 back exercises only???

    Nope i am here with ya bro!!

  8. #8
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    Why are you doing pull downs and pull up?? why not do 2 sets with added weight of pull ups and then 2 sets with no weight to failure with the pull ups. Deads are fine and a must but do regular deads not stiff leg deads.--IMO. Also I think that is alot of volume for you back

    Switch it up every month or every 2 weeks
    Deads
    upright rows
    pull-downs

    Deads
    weighted pull-ups
    t-bar rows
    Also do a 2 sec pause at the concentric part of the motion and sqeeze the back!! Isolate the back as much as possible

  9. #9
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    I do alot of exercises for my back also.

    For lats I do:

    pullups 3-4 sets, cant get to 8 yet so I go as far as I can go
    bb bent rows
    db bent rows
    lat pull downs (wide grip)


    For traps I do:
    seated pully row
    barbell shrugs pyramid up and then back down, normally about 10 sets from 30 down to 3-5 reps.

    I also strip weights on bb bent rows, lat pull downs, and seated pully rows.

    You think thats too much?

  10. #10
    solidj55 is offline Member
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    Originally posted by Vibrantred94gt
    You think thats too much?
    Yes.

  11. #11
    BlocRoc's Avatar
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    Originally posted by abstrack



    Nope i am here with ya bro!!

    Three as well....... I dont think I need more. I get stronger and stronger!

  12. #12
    BowFlex-er's Avatar
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    Nice Avy choice BlocRoc..Impala SS 350LT1

  13. #13
    cdog's Avatar
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    Originally posted by solidj55


    Yes.
    I do pullovers ,pull ups ,deads ,and rows
    however I only do one or two working sets max!
    Last edited by cdog; 04-05-2003 at 04:12 PM.

  14. #14
    BlocRoc's Avatar
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    Originally posted by BowFlex-er
    Nice Avy choice BlocRoc..Impala SS 350LT1
    Thanks

    I have a 95 Police Package Caprice 9C1 with the 350 LT1.


    Im a big GM fan!

  15. #15
    BowFlex-er's Avatar
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    Originally posted by BlocRoc


    Thanks

    I have a 95 Police Package Caprice 9C1 with the 350 LT1.


    Im a big GM fan!
    YEAHHH!!!!!, I got a 1978 Caprice Classic Landau (2 door), Just bought it from my father, it's got the wussy 305 2 barrel, but I recently picked up a 350 and brang it to my school, and were rebuilding it, hopefully it will be done for the car show. But the body it self has NO rust, and I have the Cragar S/S rims on it and the color of it is the carmine, rides like a cloud, I can't complain

  16. #16
    solidj55 is offline Member
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    Originally posted by cdog

    I do pullovers ,pull ups ,deads ,and rows
    however I only do one or two working sets max!
    Yea I kinda forgot about pullovers, its also a good exercise. I dont think that is too much dude. I like pullovers because they are versatile, they give a good back/chest connection if done properly, I need to start doing them again.

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