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2005/03/04, 04:58 PM
Hello all,
Quick back questions; My current routine once a week is
lat pull downs(front),
bent-over rows (smith),
T-bar,
seated cable rows,
close-grip pull downs.
>>I do about 4 sets each; pyramid. Is it better to do the close-grip pull downs after the lat pull downs? What's the proper method? With the handles that you force your palms to face each other sideways?
>>Is this workout effective for a wider, thicker back? (My gym doesn't have a pull-up assist machine)
>>Is it enough of a workout for the back once a week?
>>Is this the best order for the exercises?
Thanks guys for your help... this is the area I feel I don't really know if I'm effectively training correctly.
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2005/03/04, 10:36 PM
That is a quality back workout. Change things up, vary your exercises.
As far as if once per week is enough, the back is a very large muscle group. I would give it 5 days rest anyway when worked properly. Remember, back is heavily involved in many movements, so it does get indirect work also.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/03/18, 12:50 PM
DEADLIFT DEADLIFT DEADLIFT. theres a reason why it is an olympic excersise, and probably the second best excersie for gaining mass there is next to the squat. And also when your doing bent over rows use freeweights, i cant stress that enough. Smith machine will only prevent you from acheiving your most efficient compund movements. The deadlift should be preformed first because it covers the entire back and is the largest back excersise possible. Then the bent rows. Really that should be all you need for building mass. that and about a week before yur next back workout
:dumbbell:
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2005/03/19, 05:44 AM
First off Deadlifting is not an olympic exercise....
However, I think deadlifting should be done as the #1 exercise in any back workout...you can do many variations ....romanian, stiff legged, dimel
or do Goodmornings and Hypers to hit lower back....
lowerback/core is one of the msot neglected areas yet they work the hardest in every exercise adn faucet of life...
I think you might be overdoing on rows...you're doing 3 row movements and 2 pull up movements....
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2005/03/19, 01:52 PM
Hey Menace,
You think I'm over doing it? What do you suggest I do? This is the only muscle group(s) I feel "unsure" of what I'm doing. Also, do you recommend the back/biceps, chest/triceps split or do you think chest/biceps, shoulders/triceps is okay? What's your take on the push/pull split?
Thanks...
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2005/03/19, 11:04 PM
my suggestion:
#1 Deadlifts/Romanian Deadlifts 4 sets 6-8 reps
#2 Rows(pick one exercise for the workout) 4 sets 6-8 reps
#3 Pull -Ups/Pulldowns(pick one variation) 4 sets 6-8 reps
-remember 6-8 reps is the most you can do with the weight you'll choose...if you cna do mroe then increase weight.....also rest 2-5 minutes between sets....especially deadlifts....you'll need it...you can switch order of 2&3 every other workout but deadlifts should be done first because it's the msot demanding of exercises and it will take a lot out of you...
-You can also do a drop set on the last set of each exercise to hit your back a little harder....just don't over do it...maybe do 3-4 drop sets on last set...dropping down by weight that you feel is comfortable....50lb?...you'll have to find that perfect number for you...
I would do large body parts on their own....and maybe team up triceps/biceps in one workout....Reason for that is if you go intensely working out large bodyparts then I really doubt you'll have the energy to do small bodyparts....and if you do vice versa you won't have the strength to do the compound movements for big bodyparts....(ie holding on to the weight...)..I would do Back/Abs , Arms, you can try Legs/Shoulders(although after legs I have 0 energy to do anything else....maybe you will...)...if you want you can give Chest/bi and shoulder/tri split...see if that works...but I would rather train bi/tri together...
Push/Pull is fine and dandy for functional or sports specific training but for powerlifting/bodybuilding I don't think it works that well...but then it's different for everyone so you can give it a try....
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2005/03/19, 11:05 PM
btw always remember to warm up....using light weight 30-50% of 1rm before each exercise with at least one set...gl
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