back routine

[IronReload04]

how many people combine deadlifts with upperback excersizes such as rows and pull ups/lat pulldowns

would it be a good idea to combine the 2 or should they be done on seperate days. i just cant figure out a split that would allow the 2 to be done on seperate days
this is what i am thinking my back routine will be
deadlifts-4 sets
b.b rows-3 sets
d.b. rows-1 set
lat pull downs-4 sets

who thinks that deads should not be done the same day as upperback work

who thinks they should be

[bluethunder]

Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.

[co2boi]

I would take out the pull downs and do pull-ups (weighted if you can) first before deadlifts

[Hypertrophy]

It is preference on where you do them. I think they are a leg exercise, because they involve multi-joint leg movements. Hip and knee extension~

[IronReload04]

lets say you only bring the bar down a little past your knees, than it takes alot away from the legs and puts more on your back.

[IronReload04]

Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.

does your b.b row strength suffer after deads?

[bluethunder]

Yes I have to say but I only do deads right now only once a month but bb rows & cable rows almost everytime I do back. I might suggest adding T-rows in addition. This winter I am going to do deads every week bulking for my first time. And I am joining a new gym that is opening around 1 Jan since I know the owner.. can't wait(my gym sucks, allows no grunting,Has only 70lb db's...)

[IronReload04]

Yes I have to say but I only do deads right now only once a month but bb rows & cable rows almost everytime I do back. I might suggest adding T-rows in addition. This winter I am going to do deads every week bulking for my first time. And I am joining a new gym that is opening around 1 Jan since I know the owner.. can't wait(my gym sucks, allows no grunting,Has only 70lb db's...)

thanks for the response blue

[IronReload04]

Here is my question answered by another fellow named Warrior

i pulled this from a different thread

Stiff Leg Deads are usually used for hamstrings. Get a full stretch by standing on a block if needed.

Also like Big Texan said, Deads are great for a back day. If anything for the mind set you get from them. Heavy pulling exercises like Barbell Rows seem so much lighter after heavy Deads. Do 4-5 sets of 2-5 reps Deads then some Barbell Rows. The Barbell Rows will seem much lighter in comparison... that mental set of "this is pretty heavy" can be relative... and compared to Deads - everything is relatively light.

Example of a strength Back day that would also add a lot of density:

Deadlifts, 4-5 sets, 2-5 reps, 4-5 minute RI's.
Barbell Rows, 3-4 sets, 6-10 reps, 2-3 minute RI's.
Dumbell Rows, 3-4 sets, 10-12 reps, 2 minute RI's.
Dumbell Shrugs, 2-3 sets, 10-12 reps, 2 minute RI's.

If you don't bust ass (literally) doing Deads - you are going too light But always remember to let out the pressure by breathing correctly.



This is what my back routine will be

deadlift-4 sets
b.b row-3 sets
d.b.row-1 set(db's only go to 100's so i want to make it count with b.b)
Lat pull downs -4 sets

b.b row strength may be affected a little, but i dont think it will be that important or significant.
i did deadlifts as my only back exercise sunday and my whole upper back is sore, so they will grow anyway. after 6 hard sets of deads, i felt like i could have went through the rest of my back work, so that is what ill do.

[itsallmental]

never skip your deads in your back routine. when performed correctly, deads build back thickness like no other. heres whut my routine looks like;

Deadlift-10,8,5,3
bb row-8 6 4 3
cable rows-6 6 6 6
db rows- 8 6 4 3
shrugs- 10 8 5 3

goin heavy, pyramiding sets.

[IronReload04]

are you supposed to use a belt to deadlift?

[Hypertrophy]

Near maximal lifts.

[IronReload04]

so is this what ur saying

use a belt for 1-3 reps

do not use a belt for 4-10 reps

[FCECC2]

never skip your deads in your back routine. when performed correctly, deads build back thickness like no other. heres whut my routine looks like;

Deadlift-10,8,5,3
bb row-8 6 4 3
cable rows-6 6 6 6
db rows- 8 6 4 3
shrugs- 10 8 5 3

goin heavy, pyramiding sets.

i have a hard time figuring how you guys can actually do rows after heavy deads (and i mean HEAVY) my back is waaaay too much pumped to take the position nor the correct form.

im on the DC style, heres the split:

back 1
only deads 6 sets

10 x 135
10 x 225
10 x 315
6-7 x 405
sometime i try 475 for 1 or 2
then i burn my back with 225 x 20 or something like that

back 2
lats pull up
BW 6-7
BW 4-5

lats pull down
12 plate x 10
14 plate x 10
16 plate x 8
17 plate x 6-7
burn out with 12 plates

back 3
barbell row:
115 x 10
155 x10
185 x 8
225 x 4-5
135 x 15

one handed DB row:
100 x 10
110 x 10
100 x 10

does it look right?

[itsallmental]

i have a hard figuring how you guys can actually do rows after heavy deads (and i mean HEAVY) my back is waaaay too much pumped to take the position nor the correct form.

if my upper back thickness is lagging, i will put deads in the middle of my workout after my rows, instead of up front, but since im in powerlifting i gotta have a strong deadlift for now.

[Britguy]

just wondered mental, if someone was to decide to bulk, would following a powerlifting regimen instead of a bodybuilding one put on more size, whilst doing extra sets for parts that arn't reached, just wondered if during a cycle this could work ok

[itsallmental]

just wondered mental, if someone was to decide to bulk, would following a powerlifting regimen instead of a bodybuilding one put on more size, whilst doing extra sets for parts that arn't reached, just wondered if during a cycle this could work ok

nah bro, training in powerlifting is completely different than training in bodybuilding. powerlifting uses alot more sets but alot less reps. it also uses variatons of excercises which target the muscles strong point, which in turn gives you more power in your lifts. bodybuilding is bodybuilding because your trying to stay proportional, and you work on your lagging bodyparts. in powerlifting, alot of muscles get niglected solely for the fact that, you dont need them.

[63190]

I liked my Arnold beginer routine.
Deads, 10, 6, 4 to failure every week on days 1 and 4 on a 6 day split. Followed by chins wide on day 1 Narrow on day 4. Narrow bent over row on both days. But people tell me that is to intense at twice a week.

[chances]

My back day looks like this:

Deads
3-4 warmup sets
2 x 4-6
BB Rows
2 x 4-6
Cable Rows
2 x 4-6
Lat pulldowns
2 x 4-6
Hammer Shrugs
2 x 4-6

60 - 90 secs rest between sets and exercizes. My strength takes a bit of a hit as I move from exercize to exercize doing this, but it works for me.

chance

[63190]

I wait 2 to three minutes between sets. I've experimented with the idea of three warmup sets and three working sets. Takes to much time for me. I just stick to 3 sets total.

[IronReload04]

what exactly are straps, how do they work and where can i get them? help would be appreciated

[FCECC2]

what exactly are straps, how do they work and where can i get them? help would be appreciated

http://www.prowriststraps.com/lifting_straps

[IronReload04]

thanx man. i just ordered the loop style

[IronReload04]

Well since deads take alot of energy AND so does bb rows why not just do one or the other maybe adding one extra set. The next workout do the other.

is that how you do it.

i tried doing rows after deads. i was off by about 20-25 pounds off. so this is what i will do
B.B row 3 sets
d.b. row 1 set
deadlift with straps-4 sets
by this time i cant do pull ups let alone weighted so i will do lat pull downs to really get the feel for it

about the straps, i know i might get some flame for this using straps all the time. but is'nt the main point to work the back more important than the grip.
comments? any other muscles left out of the deadlift for using straps?
doing deadlifts first, my grip still fails before my back

[Powrlftr]

is that how you do it.

i tried doing rows after deads. i was off by about 20-25 pounds off. so this is what i will do
B.B row 3 sets
d.b. row 1 set
deadlift with straps-4 sets
by this time i cant do pull ups let alone weighted so i will do lat pull downs to really get the feel for it

about the straps, i know i might get some flame for this using straps all the time. but is'nt the main point to work the back more important than the grip.
comments? any other muscles left out of the deadlift for using straps?
doing deadlifts first, my grip still fails before my back

Just get some gym chalk and build up callouses. If you build your grip doing deads you won't have to be the guy doing those sissy wrist curls

[FCECC2]

Just get some gym chalk and build up callouses. If you build your grip doing deads you won't have to be the guy doing those sissy wrist curls

hey there not that sissy but im the guy doin it with 85lbs DB

[radar1234]

my back workout.
deads, 5 sets,135x15 \1 min rest,225x12 \2 min rest,315x8 \2 min rest,405x6-8 \3 min rest(with belt),455x2-3 \3-4 min rest(not every workout and also with belt),225x failure.i always do deads first.i only do deads every second back workout.i start with weighted wide grip chins on the alternating back workout.

bb rows,4 sets 135x12,rest 1 min,225x10, rest 2 min,245x8,rest 3 min,255x6-8.

db rows , 100sx15,rest 1 min,120sx12,rest 2 min,130sx10 rest 2 mins,80sx failure.

this back workout done once a week with good form has given me great results!

[IronReload04]

what are your comments on using straps for deadlifting. what is its effects on other muscles

[IronReload04]

i did a search and learned what others thought about straps. most say, why limit your back to your grip. so i am all cool with that.

will using straps have an impact on growing or not growing your traps like deads do so well?

[ToJuice,OrNotToJuice]

**** you do four sets of Deads, I am only good for two then I am dead.

I do :

three sets barbell rows
two sets weighted pullup
two sets deads (with straps)
two sets machine row
three sets shrugs

all as heavy as I can for four to seven reps

[IronReload04]

**** you do four sets of Deads, I am only good for two then I am dead.

I do :

three sets barbell rows
two sets weighted pullup
two sets deads (with straps)
two sets machine row
three sets shrugs

all as heavy as I can for four to seven reps

i didnt have straps. i am thinking because the weight was so light at 315 because of my grip that i did not tear into my back like i could with straps. i cannot wait to get my straps in so i can start doing some hardcore weight

[IronReload04]

i did a search and learned what others thought about straps. most say, why limit your back to your grip. so i am all cool with that.

will using straps have an impact on growing or not growing your traps like deads do so well?

bump
or any other muscle for that matter

[63190]

No. The more reps you can get out with straps the better. I do Hammer strength machine shrugs, smith machine shrugs, D.B. shrugs all with straps. I don't feel a good pump in the traps unless I go mad reps with heavy as I can weight. My traps strength far exceeds my wrist strength. My forearms are all defined from the hours of use I put them through at work. I stopped doing forearm work outs during the week because I did them during the week, it was really tough going to work and trying to get sh-- done.

[RoNNy THe BuLL]

Strap it up and crank out as many reps as you can.

I have two back routines that work well.

1) Back Width
- Shoulder Width Chin Ups 4 x Failure
- Lat Pull Downs 4 x 15,12,10,5
- One Arm Pull Downs 4 x 15,12,10,5
- Extreme Stretch Hangs 3 x 60 seconds

2) Back Thickness
- Deadlifts 4 x 8,6,4,2
- T-Bar Rows 4 x 10, 8, 6, 4
- Chainsaw Rows 3 x 10, 8, 6
- Extreme Stretch V-Bar Pull 3 x 60 Seconds

[IronReload04]

good to hear 63. i like the width routine big ron

[nathanw21]

in my opinion pull-ups and dead lifts are the two most important lifts in a back day. everything else in you lift needs to be done around them. i do pull-ups first and deads second. after that my workout is all down hill.

[63190]

Strap it up and crank out as many reps as you can.

I have two back routines that work well.

1) Back Width
- Shoulder Width Chin Ups 4 x Failure
- Lat Pull Downs 4 x 15,12,10,5
- One Arm Pull Downs 4 x 15,12,10,5
- Extreme Stretch Hangs 3 x 60 seconds

2) Back Thickness
- Deadlifts 4 x 8,6,4,2
- T-Bar Rows 4 x 10, 8, 6, 4
- Chainsaw Rows 3 x 10, 8, 6
- Extreme Stretch V-Bar Pull 3 x 60 Seconds

Shoulder width chins? I thought for a wide back you wanted to do chins as wide as possible? And behind the neck if comfortable. That's what Arnold says in the Encyclopedia of Modern Bodybuilding.