killer back workout suggestions anybody?

**MainEvent28** · 02-12-2002, 06:24 PM

i want to get a better back workout going, any one have any intense workout routines theyd like to share?

**gorilla** · 02-12-2002, 06:56 PM

ive been doing a bit of a different back routine for about 3 weeks now and LOVE it.

pretty simple, compound and heavy!!

3 sets bend over barbell row (2 warm ups) 6-8 rep range
3 sets T-bar bend over rows (no warm ups) 6-8 rep range
3 sets cable close grip rows (no warm ups) 6-8 rep range
3 sets chins/cable pulldowns 6-10

it sounds pretty simple and basic...because it is ;but my back has been sore every week with it so it cant be that bad

gorilla

**MainEvent28** · 02-12-2002, 07:03 PM

thanks for the suggestion, im gonna lift back tonight so i will give it a try and let you know if i got the soreness you said youve been having....hopefully i will cause thats what im lookin for

**DevilsDeity** · 02-12-2002, 09:18 PM

gorilla's routine looks good i would substitute close grip seated rows for one of the following
3 sets bend over barbell row (2 warm ups) 6-8 rep range
3 sets T-bar bend over rows (no warm ups) 6-8 rep range
probably the T-bars

**ironmike7000** · 02-12-2002, 10:17 PM

Here's my current back routine.
Reverse grip bent-over barbell rows (2 warmups) then 10-8-6-4
Cable rows 12-10-8-6
Lat pulls to the front 12-10-8-6 or do chins 4 sets to failure
Shrugs 12-10-8-6
Hyperextensions 15-15-15-15
Keep your rest to only 1 to 1 1/2 minutes between sets.
This workout gives me a hell of a pump and my back has gotten thicker. This is all I do on back day if I were to add another bodypart I would have to do less.

**Socio** · 02-12-2002, 10:20 PM

good routine ....
i prefer (this is mine)

Dorian Rows (barbell undergrip rows) 3 sets (working sets) 6-10
Deadlifts 4 sets getting heavier each set ,12 ,6, 3 , 1
Lat Pulldown 3 sets
V-Grip Lat Pulldown 3 sets

**jersey juice** · 02-13-2002, 08:15 AM

The routine I use that made my back grow and come out the best is like this:
deadlifts 5 sets going all the way down to singles
underhand bent-over barbell row pulling it into your stomach 4 sets
lat pull down 4 sets
then maybe finish with one arm seated cable rows with lighter weight and really pump the blood in there. Worked for me.

**Canes4Ever** · 02-13-2002, 09:00 AM

Originally posted by gorilla
ive been doing a bit of a different back routine for about 3 weeks now and LOVE it.

pretty simple, compound and heavy!!

3 sets bend over barbell row (2 warm ups) 6-8 rep range
3 sets T-bar bend over rows (no warm ups) 6-8 rep range
3 sets cable close grip rows (no warm ups) 6-8 rep range
3 sets chins/cable pulldowns 6-10
it sounds pretty simple and basic...because it is ;but my back has been sore every week with it so it cant be that bad
gorilla

I'd throw in the deadlifts....those make a back thicker, faster.

**testprop** · 02-13-2002, 09:58 AM

I do
6/8/10/12 bent over bbell row
6/8/10/12 cable row
4x10 Lat Pull-Down

**dumbells101** · 02-13-2002, 10:38 AM

Pullups! pullups! and more pullups! Then get stronger add weight and do more pullups!

For shear power, thickness and overall back do dead lifts weekly.
Do them correctly and never, never sacrifice your form.

**KINGLYON8801** · 02-13-2002, 11:44 AM

i like doing this work out. have been doing it for 5 wks with a little variation now & then, but have seen some great size and cuts from it. it is a modified HIT workout.
1. barbell row (2 warm ups 6-8, 2 sets balls out to failure 6-8 rep range)
2. t-bar row 2 sets 6-8 balls out, take to failure
3. seated cable row (same as tbar)
4. wide grip lat pull downs 1 set 8-10, 1 set 6-8 balls out
5. close grip pull downs (same as wide grip)
6. reverse flys 2 different excersises 2 sets each 6-10 reps

**gorilla** · 02-13-2002, 11:45 AM

YEAH!!!!

you guys got me the deadlifts ARE crucial!!! I just happened to do them on leg day thats all

gorilla

**Canes4Ever** · 02-13-2002, 11:55 AM

Originally posted by gorilla
YEAH!!!!

you guys got me the deadlifts ARE crucial!!! I just happened to do them on leg day thats all

gorilla

Leg day?

Are you sure you aren't doing stiff-legged deadlifts and thinking they are REGULAR deadlifts?

Regular deadlifts are a back exercise, the SLDL's are for your hammys and glutes....dood check this out there are TWO kinds of them.

**jersey juice** · 02-13-2002, 03:13 PM

Originally posted by Diesel
I do something like JJ does.
Only thing I do different is on the lat pulldowns, I will do close grip pulldowns.
Shoot JJ, I thought I was the only one that did Deads first. Sets the tone for the rest of the workout.

You ain't a weightlifter IMO if you don't do the big 3..Squats, Deads & Flat Bench...everything else is assistance. I try to switch up grips on pulldowns because it definitely works different areas. Besides, the rest of your workout is pleasurable after your done doing deads....

**gorilla** · 02-13-2002, 07:16 PM

I am talking about regular deadlifts. SLDL i also do for hams. I realize it is a used as a back workout. But a huge guy at an old gym of mine sugested to do them with legs b/c it hits alot of quads and hams at the lower part of the excercise. I guess it just stuck!!!!

But im always learning maybe its time to go back to doing them on back days!!

gorilla

**Canes4Ever** · 02-13-2002, 10:42 PM

Originally posted by gorilla
I am talking about regular deadlifts. SLDL i also do for hams. I realize it is a used as a back workout. But a huge guy at an old gym of mine sugested to do them with legs b/c it hits alot of quads and hams at the lower part of the excercise. I guess it just stuck!!!!

But im always learning maybe its time to go back to doing them on back days!!

gorilla

I then will try that but damn I'm always fried after squats to do deads on the same day.

**kaiser soze** · 02-14-2002, 03:54 PM

Maybe you can try this routine:
-V bar pulldown 2 warm-up set,1 set failure,1 set failure+rest pause
-dorian row 2 sets to failure
-pulley 1 set to failure,1 set to failure+rest pause or triple drop set
-deadlifts 2/3 sets to failure

**DirkDiggs** · 03-06-2002, 10:10 PM

If you want a real burn make sure you have weight on in which you are pulling with your back not with your arms and make sure you really flex your back at the bottom of the pull

**BOUNCER** · 03-08-2002, 01:46 AM

PULL OVERS !!!!! Yes you read it here, Pull overs isolate the lats like no other exercise.
You want a killer workout ?. Super set pullovers with pull downs. Use a light weight on the pullovers otherwise you'll bring your front delts into the exercise. Use high reps on the pullovers and your regular weight on the pulldowns for about 4 sets. Then hit your mass exercises like bent over rows and DL's.
Also on the pulldowns use a thumbless grip to help take your biceps out of the exercise, and keep those elbows in line with the shoulders to further isolate the lats.

But remember those pullover's !. Do'ing lats your biceps exhaust before your lats and thats the beauty of pre exhausting with pull overs.
It's an old myth that pullovers expanded your rib cage, thereby giving you a deep chest. But by the age of about 21 your bone and cartiledge have all but stopped growing and the pullovers cease to work.

Bouncer

**VEGETA990** · 03-12-2002, 12:40 PM

Pull-overs - reps 12, 10, 8, then 6
Pull-downs (close grip) - 10, 8, then 6
Bar-bell rows - 10, 8, then 6
Deads - 12, 10, 8, 4

that was what I did when I trained heavy. My deadlift went from a heavy set of 365 to 500.