New back routine.

[Darkness]

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?

[*Narkissos*]

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

[Darkness]

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?

[Glutamine77]

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

[JiGGaMaN]

definitely enough if you go all out

[Darkness]

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!

[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

[HOLLYWOOD]

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

[Jantzen4k]

your doing too many sets

deads 4-sets

barbell row or t-bar row 4sets

pullups or pulldowns - 3sets

[HOLLYWOOD]

your doing too many sets

deads 4-sets

barbell row or t-bar row 4sets

pullups or pulldowns - 3sets

yup all you need

[S.P.G]

definitely enough if you go all out

agread,, just deads would do it...

[S.P.G]

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..

[*Narkissos*]

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

[Darkness]

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

[devil1]

3 sets of deads? high reps low weight or low reps high weight? ...oh $hit i think ive been overtraing my back.