Tips wanted to change my Back Workout

[Foundation]

Hey all,

Just looking for a little advice from you pro's and keen enthusiasts out there.

My back workout needs a change and I've search the net high and low.

Current workout is

1. Wide Grip Pull ups - still weak on these so thought best to keep them going as my first workout.

2. Seated Lateral Wide Grip Pull Downs

3. Seated Cable Row, V-Bar

4. Bent Over BB Row

Have done this in reverse order as well but I seemed to have plataued.

Back and Bi's tonight

Any thoughts welcomed?

[startinfromscratch]

if you want a decent answer, you need to give more details, ie

rep range? how many sets of each?

what are your goals? (bulking, cutting, strength?)

stats bodyfat, weight, bodytype (ecto/endo etc)

but without that, i cant see too much wrong, basically a carbon copy of my back day. i do something along these lines..

warmups, 3 sets v-bar pullups

4 sets w/g pulldowns

4 sets w/g rows

4 sets bbell supported rows

all sets 6-8 reps, no more then a minute rest between sets...

just my 2cents...

[Cliq]

where are the deadlifts?

they will put meat on you..

[Foundation]

Thanks startinfromscrtch, details are:

Definitely looking at strength.

My diet is in order now and supps are protein, creatine, multi's getting some trib in the weekend.

I've been on this back workout for almost 2 months now just thinking that I need to shock the back a lil and try something a lil different.

Weight = 90kg

Height = 173

BF = based on tanita scales between 22 & 26 but not sure of its accuracy

WG Pull ups 4xfailiure which is usually 8,6,6,4 then do assisted to failiure

Seated Cable Pull Downs = 4x8 54,61,64,64

Seated Cable Row = 5x8 61,82,88,88,34xfailiure

Bent over BB Row = 5x8 50,60,80,80,80

and definitely endo

I listed my workout here

viewtopic.php?f=2&t=5435

I haven't progressed on to Deadlifts yet and I do understand they put meat on you, thinking of doing Deads in a months time once I've gain some extra strength in the above lifts.

[startinfromscratch]

sweet as mate,

if your wanting strength, low and heavy is your zone, below 6 reps in a set i beleive.

shocking new growth? i beleive in alternating the pullups, pulldowns and rows between w/g and close grip week to week, but throw in some one arm db rows etc, just youtube it mate! also throw in a high rep day every now and then.

doing hyperextensions now will help ease your lower back into deads too, throw some in now methinks..

hope this helps

[rodger]

i had that problem what i found worked for me was drop the overall workload. I do no more than 10 working sets. Period. If im reading ur routine right urv got min of 16sets going on. Heres wot i do

Deads x3

narrow pull down x3

Bent over row x3

and ive had the best gains ive ever had for strength. If nothing else get into the deads mate they are key for strength.

Also i noted u are pairing ur biceps with back, ive found puting tri ceps with back and bis with cheast means u are able to move more weight as the bi/tri is fresh hence better gains.

[Pete_S]

Try FST-7

Using it at the moment to step it up a notch

http://www.fst-7.com/forums/blog.php?b=143

[lazyeye]

if you have been making steady progressed and stopped after a time, its more likely you need to deload for a week or two

try reducing the intensity to 85% of what your lifting now and build back up to 100% over 2-3 weeks

[SamWelly]

I put on a shit load of thickness in my back since I started deadlifts/racklifts.

General ruitine for back:

Machine Lat Pulldowns -2 sets warmup - 4 sets working

Racklifts (just below kneecap) - 4 sets warm up - 3 sets working - 1 max lift (3 rep)

T Bar, Or bent over row - 4 sets working weight

1 arm bumbell row - 3 sets heavy

Machine lat pull downs/Assisted pullups/1 arm lat pulldowns - 3 sets superset till exhaustion.

I throw my traps in with my shoulders and hit them hard seperatly with my rear delt following. Traps are important in any good back definition.

See what works for you... The rack lifts should be as heavy as possible, and due to the shorter ROM there is less risk of injury and less strain on hamstrings/glutes. My normal racks go something like 60kg, 100kg, 150kg, 200kg - work set, 250kg, 275kg, 300-320kg for 2 rep max, 1 burnout set at 180kg for 20 reps.

I can barely tie my shoes after but its working well...