back workouts

[mrsoul]

i am trying to focus on my back this year. i have a couple of different workouts that i do, but i am trying to make a couple of changes to insure both sides grow evenly. i had a shoulder injury a while,back which caused me to favor my left side so it did not grow as much anyway here is what i did today, what do you think.

wide grip pullups- 4 sets 12,12,10,8

deadlifts- 4 sets- 12,8,6,3

iso rows-4 sets- 12,10,8,8

hyper extensions- 4 sets of 25

 

[edge250]

hyper's would seem overkill if you were doing heavy deads also.

 

[Rob Roy]

hyper's would seem overkill if you were doing heavy deads also.

I agree. I'd probably throw in another exercise or 2 and trim off a set on each exercise. I'd definately throw in a barbell row and I'm just thinking more rhomboid work w a close grip or reverse grip pulldown.
I know that you really want to focus on balance in your physique, but don't neglect the meat and potatos for isolation. The isolation work is in addition to and not in place of the staples.

 

[Shelby]

How often do you plan on training your back?

 

[mrsoul]

How often do you plan on training your back?

once a week. i also do t bars, one arm rows, lat pulldowns, close grip pullups. i just try to mix it up.

 

[mrsoul]

hyper's would seem overkill if you were doing heavy deads also.

they did seem a little too much. i normally do these every other morning after cardio. really trying to tighten up from the rear.

 

[mrsoul]

I agree. I'd probably throw in another exercise or 2 and trim off a set on each exercise. I'd definately throw in a barbell row and I'm just thinking more rhomboid work w a close grip or reverse grip pulldown.
I know that you really want to focus on balance in your physique, but don't neglect the meat and potatos for isolation. The isolation work is in addition to and not in place of the staples.

sounds very solid.

 

[Fa Seeshus]

the assisted pullup machine is really good for working on back symettry. since you can make it easier, you can do your pullups one arm at a time. i use the neutral grip and keep my elbow closer to the body--that puts the least torque on the shoulder.

just put about half your bodyweight on the assist, and it will be a similar resistance as a normal pullup.

 

[oldfella]

Bent over double dumbell rows out wide. You will not get much better than this one!!!

 

[Sesshomaru]

once a week. i also do t bars, one arm rows, lat pulldowns, close grip pullups. i just try to mix it up.

Do you do this stuff in addition to what you put in your first post? If so thats a lot of excercises.

Honestly, when specializing, I would just ramp up the volume and weight for about 4-6 max then back off for 2 weeks at reduce volume but moderately high intensity.

Also when specializing, you should keep your volume for other body parts at maintenance levels.

 

[tatteredxangelx]

I would definitely go down to doubles on the deadlift and add Ed Coan style t-bar rows into the mix.

 

[blackhole]

i can't imagine training back without deads or heavy barbell bent rows

 

[thebrick]

i can't imagine training back without deads or heavy barbell bent rows

I agree. The back can take a LOT of heavy punishment, 2nd only to legs. I always make sure I do deads, t-bars or bent over rows in the mix.

 

[dya]

I made good improvements with this routine :

Pullover Machine
Hammer Underhand grip Pulldown
Barbell Row
Deadlift

In that order.

 

[Fa Seeshus]

I would definitely go down to doubles on the deadlift and add Ed Coan style t-bar rows into the mix.

how does Ed do his T-bar rows?

 

[DarkWarrior]

Just my opinion but keeping it simple and effective is the most important.
Mine starts with wide grip chins to the front, (easier on rotator cuffs) usually two warm up sets followed by three sets of 6-10 reps.
Next is either barbell or dumbell rows or t-bar, gotta love dumbell rows, same set and rep scheme.
The last exercises are usually low pulley rows and I vary the width from close to wide for full effect and pain. Same set and rep scheme.
My back grows easily so for me this is all it takes.
My lower back takes a pounding on hamstring day doing stiff legged deadlifts so this is not included in the exercises.

 

[Rowtogrow]

Bent over double dumbell rows out wide. You will not get much better than this one!!!

I have to agree here. As posted by Phil in another thread...being able to get the benefits of bent over rows, with a better ROM, and Squeeze in the entire mid back region makes it one of my favorite lifts. I add these in at least every other workout.

 

[patrick]

I have to agree here. As posted by Phil in another thread...being able to get the benefits of bent over rows, with a better ROM, and Squeeze in the entire mid back region makes it one of my favorite lifts. I add these in at least every other workout.

when performing the exercise do you guys keep your elbows out? Or elbows in?

 

[Sesshomaru]

when performing the exercise do you guys keep your elbows out? Or elbows in?

Depends on where youre pulling it. If youre pulling it to the nips, your arms will have to flare out. If you pull to the hips, they will tuck. In the middle, youll be somewhere in between.

Neither is better, its just a matter of what you need for your back work.

 

[Rowtogrow]

Depends on where youre pulling it. If youre pulling it to the nips, your arms will have to flare out. If you pull to the hips, they will tuck. In the middle, youll be somewhere in between.

Neither is better, its just a matter of what you need for your back work.

+2

I usually pull in-between till the end of the movement and then bring my elbows in slightly to contract maximally.