help about sornes after liftting

**fino** · 11-24-2005, 03:05 AM

heres my split

mon chest/tri/cardio

tues cardio

wed back/cardio

thurs cardio

fri shoulders/ bis/ cardio

sat legs/ cardio

sun off

i get sornes in every body part but not my back i have never really made much gains on it really but every thing else is growing fine.

im new to trainning with weights so anything to help me ill try out thanks?

**chest6** · 11-24-2005, 03:08 AM

I would put bis with back. What does your back workout look like? Oh and I would do cardio in the morning on an empty stomach..a seperate session as the weights..

**Blown_SC** · 11-24-2005, 03:08 AM

What kind of exercises are you doing?

Deadlifts? T-bar row's? Barbell rows? DB rows? Lat pull-downs? Hyper's?

**fino** · 11-24-2005, 03:20 AM

i do
2x warm upsets of pull downs
4x8 wide grip pull downs
3x8 then a thing like a incline t-bar row
2x8 seated cable rows
2x8 i dont know its name sorry. its a machine that up pull over your body from over your head

**fino** · 11-24-2005, 03:21 AM

i cant do cardio in the morning i work to early

**S.P.G** · 11-24-2005, 03:21 AM

Pull-up x 3
Rows x 3
Pulldowns x2
Deads x 2

I feel the d.o.m.s for days with Just that each week, I cant see how you don’t on back day...

What is you intensity like?

**fino** · 11-24-2005, 03:29 AM

i cant do pull ups thats what my goal is.
i felt sore for 4 days last week. but its very reare i feal it on my back
my intensity i think is ok. coz it is just as hard as all my other traning because and i feall sore in every other part ove my body

**znak** · 11-24-2005, 04:25 AM

Originally Posted by fino

i cant do pull ups thats what my goal is.
i felt sore for 4 days last week. but its very reare i feal it on my back
my intensity i think is ok. coz it is just as hard as all my other traning because and i feall sore in every other part ove my body

Do lat pulls. Lots of them. Also do weighted negatives for your pull up. If you do negatives, it will take you about a month or two at most to have the strength to do ten body weight chins (pull ups).

Your back (lats) will be so sore after your first session of negatives, you will curse my name.

**fino** · 11-24-2005, 04:31 AM

what are these negatives?
i have just been readding about tenssing your mussle when your liftting at what point do i do that at?

**S.P.G** · 11-24-2005, 05:03 AM

Originally Posted by fino

what are these negatives?
i have just been readding about tenssing your mussle when your liftting at what point do i do that at?

your partner helps you lift the weight to the top position of a given exercise. Then lower the weight to the starting position in a slow controlled manner. Perform three - six negative repetitions to complete your set.. i like to use them after a conventional 8-12 rep set.

note: if you rowing 70kg 8-12 reps, your negative..for that exercise should be more, 80-90kg 3-6 reps.

**Blown_SC** · 11-24-2005, 05:17 AM

Learn how to deadlift properly. There is a great article in the Lifting Technique's sticky as well regarding form, etc...
Dead's are the best back exercise there is IMO...
Dead's, BB rows, chest-supported rows, t-bar rows are the shit.

**S.P.G** · 11-24-2005, 05:22 AM

Originally Posted by Blown_SC

Dead's are the best back exercise there is IMO..

100% agree...

**S.P.G** · 11-24-2005, 05:24 AM

i also love pull-ups.....

**Flexor** · 11-24-2005, 06:38 AM

Originally Posted by S.P.G

Pull-up x 3
Rows x 3
Pulldowns x2
Deads x 2

I feel the d.o.m.s for days with Just that each week, I cant see how you don’t on back day...

We seem to do similar routines. Mine is the same except 3 deads first followed by the rows and pullups. No pulldowns, but 9 sets makes my back ache for 7 days without fail, week in week out.

Originally Posted by Blown_SC

Dead's are the best back exercise there is IMO..

Exactly. There is nothing like them...

Originally Posted by S.P.G

i also love pull-ups.....

I'm addicted too. They are perfect for the back and forearms

**znak** · 11-24-2005, 07:03 AM

Originally Posted by fino

what are these negatives?
i have just been readding about tenssing your mussle when your liftting at what point do i do that at?

Negative pull ups are easy and do not require a partner.

Strap some extra weigh onto a belt or whatever your gym has for weighted exercises.

Put a bench under the chinning bar.

Get up on the bench and jump up so that you chin is above the bar as if you have just done a pull up.

Slowly lower yourself down to a starting position for pull-ups.

Repeat...

Do them until gravity just takes over and you can't hold yourself in the upper position. More weight = better. Pick a weight that you can lower yourself down with 6-10 time. You will want to do no less than a total of 30-60 reps (lats can really take a beating.)

I changed two coat sizes in three months.

**fino** · 11-24-2005, 07:13 AM

I changed two coat sizes in three months.[/QUOTE]
really!!. were shall i fit it in my trainning ?

**znak** · 11-24-2005, 07:28 AM

Originally Posted by fino

I changed two coat sizes in three months.
really!!. were shall i fit it in my trainning ?

Do them as your first exercise after a couple sets of pull downs to warm up on your back day.

If your diet is in control and you go heavy on these negatives, you will be happy. I was amazed.

**fino** · 11-24-2005, 07:34 AM

i have just read about tensing when im doing me excrsie at wat point shall i do it at?

**znak** · 11-24-2005, 07:39 AM

Originally Posted by fino

i have just read about tensing when im doing me excrsie at wat point shall i do it at?

Dude, you will be tensing the whole time until you get to the bottom. You will have your body weight, plus extra weight on your belt that you are holding in a chinning position and then doing a controlled decent. Your back and forearms will be sceaming from the tension.

This is not a yoga technique. We are talking physics. Gravity wants to pull your little butt and the weight belt to the Earth.

Capice?

**fino** · 11-24-2005, 07:46 AM

yea ok so my new work out.

2x warm up pull downs
30-60 neg pull ups
3x pull downs
2xt-bar rows
2xseated cable rows

is this better?

**S.P.G** · 11-24-2005, 07:49 AM

Originally Posted by fino

i have just read about tensing when im doing me excrsie at wat point shall i do it at?

like I said in my previous your only doing the negative part of the movement not the pull up....thats why there called negatives..

**S.P.G** · 11-24-2005, 07:52 AM

Originally Posted by fino

30-60 neg pull ups

is that reps...

**fino** · 11-24-2005, 07:57 AM

Originally Posted by S.P.G

like I said in my previous your only doing the negative part of the movement not the pull up....thats why there called negatives..

i know i was reading in a rush sorry.

30-60 reps is what flexor advised for me to do.

**fino** · 11-24-2005, 07:59 AM

Originally Posted by znak

Do them until gravity just takes over and you can't hold yourself in the upper position. More weight = better. Pick a weight that you can lower yourself down with 6-10 time. You will want to do no less than a total of 30-60 reps (lats can really take a beating.)

I changed two coat sizes in three months.

thats what he said.

**S.P.G** · 11-24-2005, 08:03 AM

Originally Posted by fino

i know i was reading in a rush sorry.

30-60 reps is what flexor advised for me to do.

i would love to be there to see the 60 negs.....3 sets kill me lol

zank... why you say, 30- 60 negs,

imo that WAAAAAAAy to much

**S.P.G** · 11-24-2005, 08:08 AM

Originally Posted by fino

thats what he said.

he could mean just that exercise on its own......

**fino** · 11-24-2005, 08:12 AM

so you advise 3x8 would that be ok

**S.P.G** · 11-24-2005, 08:12 AM

Originally Posted by fino

yea ok so my new work out.

2x warm up pull downs
2x pullups with 2 negs 6-8reps
3x pull downs 2 negs 6-8reps
2x bent rows 2 negs 6-8reps
2x seated cable rows

is this better?

try that......thats neg, training

**Flexor** · 11-24-2005, 09:39 AM

Originally Posted by fino

i know i was reading in a rush sorry.

30-60 reps is what flexor advised for me to do.

No I didn't...

Negatives will work your muscles harder than full reps because of the extra weight, and the fact that you are lengthening your muscles even though you are contracting very hard. Therefore you have to take it easy and should probably aim for 3 sets of 8 negative reps, for a total of around 20 reps.

**fino** · 11-25-2005, 01:05 AM

Originally Posted by znak

Do them until gravity just takes over and you can't hold yourself in the upper position. More weight = better. Pick a weight that you can lower yourself down with 6-10 time. You will want to do no less than a total of 30-60 reps (lats can really take a beating.)

I changed two coat sizes in three months.

that is what he said

**znak** · 11-25-2005, 02:52 AM

When I go negatives I personally do:

10 x with 10 kg (both directions, pull up and negative)
10 x with 20 kg (both directions, pull up and negative)
10 x with 30 kg (both directions, pull up and negative)
10 x with 40 kg (both directions, pull up and negative)
max with 50 kg (2 reps up, max negatives)
max with 50 kg (negatives only)

When I started, I did something like 10 x 10, 10 x 10, 10 x 15, 10 x 15.

Fino, go in the gym and see what YOU can do. I repeat, do them until GRAVITY takes over and you are just falling. I don't know how many you can do.

Also there is no point in doing pull downs after the negatives. You will be toast.

**znak** · 11-25-2005, 03:12 AM

Originally Posted by S.P.G

i would love to be there to see the 60 negs.....3 sets kill me lol

zank... why you say, 30- 60 negs,

imo that WAAAAAAAy to much

See my post above on my reps. Next time you're in Russia, I'll show you 60 reps, then my workout partner will put me to shame and do the same thing with three 25 kilo plates hanging off his .... He actually does the pull up and the negative for over 20 reps.

That being said, my personal results have shown that for me, this approach worked. If he can do 20, great, that is his number for now. But if he keeps doing them periodically in his work outs, 20 just will not be enough.

Guarantee that if he does 60, he will not be able to complain that his back is not sore.

**S.P.G** · 11-25-2005, 03:23 AM

Originally Posted by znak

See my post above on my reps. Next time you're in Russia, I'll show you 60 reps, then my workout partner will put me to shame and do the same thing with three 25 kilo plates hanging off his .... He actually does the pull up and the negative for over 20 reps.

That being said, my personal results have shown that for me, this approach worked. If he can do 20, great, that is his number for now. But if he keeps doing them periodically in his work outs, 20 just will not be enough.

Guarantee that if he does 60, he will not be able to complain that his back is not sore.

sound good bro...thats some lifting.

I struggle to get 8 reps with 20kg round my waist...then the negs, with no weight.

**znak** · 11-25-2005, 03:39 AM

Originally Posted by S.P.G

sound good bro...thats some lifting.

I struggle to get 8 reps with 20kg round my waist...then the negs, with no weight.

Eight reps with the pull up is very respectable. Try doing negatives only with 30 kgs on your next set. You will be amazed how quickly your body grows to compensate for the torture you are inflicting upon it. Took me five years to get up to where I am, but the growth is almost week by week.

This really does work.