Back Workout

[Farksake]

Hey guys just wanted some advice on my back routine, I'm pretty happy with what i'm doing at the moment, but if you guys have some advice or different options that'd be great. Feel free to mock my weights as well.

Current Workout:

Deadlifts: Warm Up + 3 x 10 at 100kg

WideGrip Pull ups: 3 x 12 (Body Weight 93kg)

Seated Row (Cable): Warm up + 3 x 10 at 79kg

Bent Over Row: 3 x 10 70kg

Reverse Cable Flyes: 3 x 12 10kg

Cheers Guys.

[BeastBuilder]

Hey guys just wanted some advice on my back routine, I'm pretty happy with what i'm doing at the moment, but if you guys have some advice or different options that'd be great. Feel free to mock my weights as well.

Current Workout:

Deadlifts: Warm Up + 3 x 10 at 100kg

WideGrip Pull ups: 3 x 12 (Body Weight 93kg)

Seated Row (Cable): Warm up + 3 x 10 at 79kg

Bent Over Row: 3 x 10 70kg

Reverse Cable Flyes: 3 x 12 10kg

Cheers Guys.

Not mocking your weight but if you have the weight you're going to do set then how do you expect to progress and get bigger and stronger ?

Just wondering :-s

[Farksake]

Hey guys just wanted some advice on my back routine, I'm pretty happy with what i'm doing at the moment, but if you guys have some advice or different options that'd be great. Feel free to mock my weights as well.

Current Workout:

Deadlifts: Warm Up + 3 x 10 at 100kg

WideGrip Pull ups: 3 x 12 (Body Weight 93kg)

Seated Row (Cable): Warm up + 3 x 10 at 79kg

Bent Over Row: 3 x 10 70kg

Reverse Cable Flyes: 3 x 12 10kg

Cheers Guys.

Not mocking your weight but if you have the weight you're going to do set then how do you expect to progress and get bigger and stronger ?

Just wondering :-s

Haha, that's just the weight I was going to do today, obviously as I go I will increase the weights accordingly.

[BeastBuilder]

Hey guys just wanted some advice on my back routine, I'm pretty happy with what i'm doing at the moment, but if you guys have some advice or different options that'd be great. Feel free to mock my weights as well.

Current Workout:

Deadlifts: Warm Up + 3 x 10 at 100kg

WideGrip Pull ups: 3 x 12 (Body Weight 93kg)

Seated Row (Cable): Warm up + 3 x 10 at 79kg

Bent Over Row: 3 x 10 70kg

Reverse Cable Flyes: 3 x 12 10kg

Cheers Guys.

Not mocking your weight but if you have the weight you're going to do set then how do you expect to progress and get bigger and stronger ?

Just wondering :-s

Haha, that's just the weight I was going to do today, obviously as I go I will increase the weights accordingly.

Haha, all good, just checking

Looks fine for a starting back workout :nod:

[denzil]

Hey guys just wanted some advice on my back routine, I'm pretty happy with what i'm doing at the moment, but if you guys have some advice or different options that'd be great. Feel free to mock my weights as well.

Current Workout:

Deadlifts: Warm Up + 3 x 10 at 100kg

WideGrip Pull ups: 3 x 12 (Body Weight 93kg)

Seated Row (Cable): Warm up + 3 x 10 at 79kg

Bent Over Row: 3 x 10 70kg

Reverse Cable Flyes: 3 x 12 10kg

Cheers Guys.

my sorta back routine, varies here and there..

warm up light weight 2 sets high reps on every excersize..

wide grip pulldowns 3x10

close grip pulldowns 3x10

seated rows 3x 10-12

BB rows 5x10

face rope pulls 4x12

i do deads on a seperate day

[shane]

You can do deadlifts for lower back hamstrings

[severe]

sweet to go. Add drop sets if you really want to feel the burn for days.

[student]

maybe its just me, but i go quite light and slow and make sure im pulling the weight with my back muscles. i can go alot heavier but it doesnt stimulate my back muscles as much just coz i use my arms alot to get the weight up

[BeastBuilder]

perhaps because my arm muscles burn up all my oxygen and leaves less oxygen for my back

I dont even.....

Please expand on this theory

[student]

i take that comment back. but ill try explain:

your lungs give oxygen (02) to your blood (haemoglobin) and it transports it to your muscle fibres. if your arms use up all your oxygen (02), it will leave less oxygen for your back, therefore making your workout less effective

[Phedder]

i take that comment back. but ill try explain:

your lungs give oxygen (02) to your blood (haemoglobin) and it transports it to your muscle fibres. if your arms use up all your oxygen (02), it will leave less oxygen for your back, therefore making your workout less effective

Not helping your case...Resistance training primarily uses the phosphogen system and glycolytic system to provide energy, not requiring much oxygen during your actual exercise. The aerobic system will come into play a bit to help your recovery between sets, but unless your sets last over 2-3 minutes you're not going to be using much oxygen, and certainly not limiting yourself due to a lack of it.

Doing some reading on energy systems will likely help you understand a whole heap more about training, the wiki page would be a good start.

OP, looks like an okay workout as long as you're trying to increase the weights you use. Personally I'd use a heavier weight for fewer reps on deadlifts, but that's just me.

[gringo]

Just pick your exercises and go hard. Pyramid up until 6-8 reps. Tho if you not gettin a pump you should maybe look at your form, providing mass is your goal

[Dr Squat]

Doing some reading on energy systems will likely help you understand a whole heap more about training, the wiki page would be a good start.

I reckon just get under the bar and lift. A little bit of knowledge can be dangerous.

[Phedder]

Doing some reading on energy systems will likely help you understand a whole heap more about training, the wiki page would be a good start.

I reckon just get under the bar and lift. A little bit of knowledge can be dangerous.

Of course, it's all worthless without actually lifting I'd just hate someone to be spinning their wheels because of a false understanding. (not saying he is spinning his wheels either...)

[Dr Squat]

Doing some reading on energy systems will likely help you understand a whole heap more about training, the wiki page would be a good start.

I reckon just get under the bar and lift. A little bit of knowledge can be dangerous.

Of course, it's all worthless without actually lifting I'd just hate someone to be spinning their wheels because of a false understanding. (not saying he is spinning his wheels either...)

Good points bro. I sometimes wonder if people try to sound smarter than they actually are. It's a pretty simple game we are all playing. Why complicate it.

[Wyldfyre]

Of course, it's all worthless without actually lifting I'd just hate someone to be spinning their wheels because of a false understanding. (not saying he is spinning his wheels either...)

Good points bro. I sometimes wonder if people try to sound smarter than they actually are. It's a pretty simple game we are all playing. Why complicate it.

Hint?

[Dr Squat]

^^^ you love your theories mate.

[Wyldfyre]

Paranoia of fairies.

[Farksake]

Hey guys thanks for the advice, I also enjoyed that small tangent on energy systems haha. Workout ended up being slightly different obviously was a bit more drained than i thought...

Dead Lifts 5x5 at 100kg (got a bulged disk a few years back so a bit gun shy)

Pull Ups 4x10 (last set had a spotter)

Seated Cable Row 2x10 at 72kg 1x10 at 79kg + Drop Set

Bent Over Row 1x60kg 3x70kg

Reverse Cable Flyes 3x10 at 10kg

Woke up this morning with that amazing ache so it was a pretty good session. Should probably put this under workout journals but felt I needed to show some kind of result here and show that I wasn't just blowing smoke.

I just had an additional question: What are peoples opinions on how to do pull ups? I've seen lots of different types and obviously people have their own opinions on how they should be done. Personally pull ups for me should be nice and wide, shoulders back and your basically bringing the top of your chest up to the bar, no rounding your shoulders at the top, and it's all about the squeeze, also when going back down you should basically go till your just about hanging at the bottom of the movement so you get full ROM on the exercise. thoughts?

[BeastBuilder]

Lol, oxygen depletion during weight training.. Now I've heard everything.. I thought the only point in breathing when training was to get a tighter core for Squats :pfft:

With your work out bro, 5x5 on Deadlifts is probly the way to go till you get up to about 120-140ish then go for 3x5 and then look into programmes like 5/3/1. get massive strength and get bigger.

Pull Ups are one of my favourite exercises (can't be a true powerlifter surely ) don't usually do them now as I like getting the volume in on Pulldowns and Rows but if any one wants a rep challenge I'd be down, Coach ? :wink:

Big stretch at the bottom bro, hang down so your shoulders are by your ears every rep, I find the key to activating the Lats is a big stretch. Squeezing, not a big fan of to be honest, obviously try and squeeze with your back but people often take this as pausing or slow etc, make it one fluid motion, may take awhile to get right but it'll be better in the long run. Only pull till the bar is at chin level as after this if you try and hit your Chest to the bar it's not a great position for your Lats, where as if you just go to your chin, you'll feel your Latys the whole way.

Also found that as I got heavier it is harder and harder on your elbows and shoulders so now if I do Pull Ups I do them with a Wide Neutral Grip, so if you're lucky enough to have a Pull UP bar with this grip I highly recommend it.

Anyway may have rambled on a bit too much there but short version, big stretch and fluid motion.

[tiny_ape]

BeastBuilder , how do I get a back like yours brother?

[timeoutmode]

maybe its just me, but i go quite light and slow and make sure im pulling the weight with my back muscles. i can go alot heavier but it doesnt stimulate my back muscles as much just coz i use my arms alot to get the weight up

this. in my first year i focused on going heavy on my back, my rep range back then was 6-8. after a year i couldn't even see any progress on my back. started doing light weight 10-12 with squeeze . the progress so far is excellent.

[BeastBuilder]

BeastBuilder , how do I get a back like yours brother?

More like how do I get a Back like yours you built motherfucker !!