Need a good back routine

**Critical Mass** · 05-30-2009, 03:58 PM

I cant seem to get my routine for back quit right.
I need more back thickness. Lats are pretty good.
This is what I normally do:

Bent over rows:3x6-10
Lat pulldowns to front:3-4x8-12
Seated cable rows:3x8-10
Deadlifts:3x4-6

I also do bent over laterals and shrugs with back.

How is this routine? My back has improved over the years.
I dont like deadlifts,so if anybody has a good routine without deads I would highly appriciate it(!!).

**_CrossroadS_** · 05-30-2009, 04:08 PM

Deadlifts, pullups, pulldowns, Rows, Deadlifts, Deadlifts

**xlxBigSexyxlx** · 05-30-2009, 04:59 PM

Deadlifts, 3 sets
Wide Grip Pull-Ups, 3 sets
Bent Over Barbell Rows, 3 sets
Lat Pulldowns, 3 sets

and throw in a few T-Bar Rows if you want.

**Critical Mass** · 05-30-2009, 05:10 PM

Originally Posted by xlxBigSexyxlx

Deadlifts, 3 sets
Wide Grip Pull-Ups, 3 sets
Bent Over Barbell Rows, 3 sets
Lat Pulldowns, 3 sets

and throw in a few T-Bar Rows if you want.

Sounds like a really solid back workout. But I cant do chins,maybe pullups and I hate deadlifts. But I guess I have to do deads to get a solid back. Where do i put in t-bar rows in this routine?

**ph34rsh4ck** · 05-30-2009, 05:14 PM

You hate deadlifting, why, get out, leave now

**xlxBigSexyxlx** · 05-30-2009, 05:22 PM

Originally Posted by omna82

Sounds like a really solid back workout. But I cant do chins,maybe pullups and I hate deadlifts. But I guess I have to do deads to get a solid back. Where do i put in t-bar rows in this routine?

I didn't say chin ups (palms facing towards you), I said pull ups (palms facing away from you). If you can't do very many, use one of those assisted pull up machines.

And deadlifts, if done with proper form, are great.

Put the T-bar Rows at the end, 2-3 sets depending on how torched your back is at that point.

**stack_it** · 05-30-2009, 05:30 PM

Originally Posted by xlxBigSexyxlx

Deadlifts, 3 sets
Wide Grip Pull-Ups, 3 sets
Bent Over Barbell Rows, 3 sets
Lat Pulldowns, 3 sets

and throw in a few T-Bar Rows if you want.

X2

You should see some solid back gains from this. If not head over to the diet section.

**stpete** · 05-30-2009, 05:57 PM

I like to warm up with either wide grip pulldowns or wide grip seated cables for 3 sets, then move to bent over barbell or flat bench dumbells. Then i go to hammer machine. Sometimes mix in some rear delts or shrugs. Just depending on how i feel. Everythings between 8-12 reps usually.

**Critical Mass** · 05-30-2009, 06:39 PM

I got a limited supply of exercises to choose from at my gym,but I am definately gonna give this routine a try. I really liked it.

Or maybe I could do 20 sets of deadlifts and call it a day?
I just dont see why deads are so effective for bodybuilding,thats all.
And Im a weak deadlifter.

**ph34rsh4ck** · 05-30-2009, 06:57 PM

You dont see why deads are so effective?!?????????????????????

**Critical Mass** · 05-30-2009, 08:31 PM

Of course they are effective and they works wonders for some. I just get lower back pain,but I know my technique is not the best.

Btw thanks for awesome feedback,much appriciated!

**eatrainrest** · 05-30-2009, 08:34 PM

Originally Posted by omna82

Of course they are effective and they works wonders for some. I just get lower back pain,but I know my technique is not the best.

Btw thanks for awesome feedback,much appriciated!

good choice. i always say there is two types of pain.
1-feeling the muscle being worked strenuously
2-its fvckin painful

if you chose option 2: stay away from it

**Critical Mass** · 05-31-2009, 05:58 AM

I go for option 1 for now.

**_CrossroadS_** · 05-31-2009, 02:06 PM

Learn to do deads right. There's plenty of information on the web about proper form/technique. I believe they are singlehandedly responsible for me not being little skinny guy anymore. I could eat and lift and I got stronger, and had some muscle, but didnt start really growing until I did deads. I'm sure there are diminishing returns the bigger you are, but its a proven lift.

**Voland** · 05-31-2009, 02:40 PM

This is working for me now.

3 sets pullups
3 sets pulldowns (alternate reverse grip and neutral)
3/4 sets seated cable rows
3/4 sets one arm Db rows.

**Critical Mass** · 06-01-2009, 08:07 AM

Originally Posted by _CrossroadS_

Learn to do deads right. There's plenty of information on the web about proper form/technique. I believe they are singlehandedly responsible for me not being little skinny guy anymore. I could eat and lift and I got stronger, and had some muscle, but didnt start really growing until I did deads. I'm sure there are diminishing returns the bigger you are, but its a proven lift.

I know, it is a great lift and it will do lot for you. Gonna put them first in my back workout next time. Just hope it dont ruin the whole workout.
Havent done pullups before either. I am up 17 pounds so I think it will be hard.
Gonna do my best!

**Dukkit** · 06-01-2009, 08:44 AM

Originally Posted by omna82

I dont like deadlifts,so if anybody has a good routine without deads I would highly appriciate it(!!).

try rack pulls

pretty much the same as a deadlift... but also completely different

my back has blown up since i started doin them

helps take the legs out of the equation and really lets you focus on the back

**Godson** · 06-01-2009, 09:22 AM

Originally Posted by Voland

This is working for me now.

3 sets pullups
3 sets pulldowns (alternate reverse grip and neutral)
3/4 sets seated cable rows
3/4 sets one arm Db rows.

this is a good workout to start with
later down the road deadlifts are a must

**Godson** · 06-01-2009, 09:23 AM

deadlifts + pull up = great back development

**xnotoriousx** · 06-01-2009, 11:21 PM

Originally Posted by Godson

deadlifts + pull up = great back development

Agreed, these two are key!

bent 1 arm db rows are nice also.

**eatrainrest** · 06-02-2009, 11:50 AM

the most important is rotation of exercises to slightly hit diff muscle fibers and allow for more growth.. no staples IMO

**bcbrett** · 06-04-2009, 08:42 PM

Originally Posted by omna82

Of course they are effective and they works wonders for some. I just get lower back pain,but I know my technique is not the best.

Btw thanks for awesome feedback,much appriciated!

If you are new to working your lower back hard, the pump you get may seem like back pain when infact it isnt. When i do deadlifts too heavy my lower back pump gets really painful and tight.

**RangersLTW** · 06-04-2009, 08:46 PM

I started doing a back day and taking out lats......do my lats on a different day and both have grown

**Critical Mass** · 06-05-2009, 06:30 AM

Originally Posted by bcbrett

If you are new to working your lower back hard, the pump you get may seem like back pain when infact it isnt. When i do deadlifts too heavy my lower back pump gets really painful and tight.

You are correct,I meant back pump,not pain. But I cant move after a set of deads. I have trouble with back pumps,but Im on only test and npp,no drol or anything. Could be because I have gained some weight quickly I guess.

**Biff77** · 06-05-2009, 08:30 PM

Originally Posted by ph34rsh4ck

You hate deadlifting, why, get out, leave now

I hated em first time I did em too..........now its my favorite day

**Reed** · 06-05-2009, 10:12 PM

deadlifts or lower back exercise

then

2 exercises for width
2 for thickness

**sammyjankis** · 06-09-2009, 03:52 PM

Originally Posted by Voland

This is working for me now.

3 sets pullups
3 sets pulldowns (alternate reverse grip and neutral)
3/4 sets seated cable rows
3/4 sets one arm Db rows.

lol, this is my exact workout