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Help with back workout

DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/01, 11:27 AM I really need some help on a back workout. Does anybody have any really great back workouts? I hardly ever get sore from my back after the workout, and usually my biceps are more sore. I don't know why though. Maybe it's just improper form. Thanks DX
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/01, 12:22 PM what is your current routine? have you ever considered a change?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/01, 12:46 PM Include 2-3 widening movements, and 2-3 rowing movements. Back is a very large muscle group, and actually deserves its own day. I like to do my widening movements first, then "fill it in" with rowing movements. An example would be something like this... Wide grip chins Lat pulldowns(maybe 2 types like cable and Hammer strength) Any 2-3 types rowing movement like bent over barbell rows and t-bar rows. Follow with a lower back movement like hypers or a back extension machine. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/01, 10:43 PM what I tried out yesterday was this chin ups (can't do it with my own body weight yet) close grip pulldowns Bent over Barbell rows incline dumbell rows seated low cable rows weighted hyperextensions ( not very advanced, just 10 lbs) 20 reps
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/01/01, 11:34 PM I would drop one of the rows and add deadlifts into it but then that is me.:big_smile: -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
blue77 Posts: 182 Joined: 2004/10/10	2005/01/02, 03:04 AM If I was you dx14ag I would start with 4 sets of front pulldowns to the chest,then I would do bent over rows for 3or4 sets then dumbbell rows for 4 sets,then do some good mornings for 3or4 sets of 8to10 reps of each exercise I would do back once or twice per week.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/02, 09:48 AM 2x a week?..........why blue? You back works hard all week, on chest and shoulder days an deven on leg day to support the forn of the body? I'd do deadlifts 1st.....while I was fresh 8 reps or fewer 4 to 5 sets pull ups next , since pull ups stretch the lats the best, with a good stretch at bottom.4 sets bent over rows for thickness 4 sets close grip pull downs....with varying bars 3 sets then somthing I like to do......*row- hyper extensions*. 2 sets will did before I changed to a different way of lifting. *your doing a back hyper extenions......with dumbells........afte ryou do the extension part....your row the dbs....squeeze everything for count of 3.....lower arms lower body.......do about 8 or 10 if you can. -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/02, 12:27 PM wow that sounds like it'll work for anyone BigAndrew, I'll try that next week. Although I can't do the pullups with my own bodyweight, there is a machine that I've been using to help me with them. Is this just as effective or should I go to the cables instead for the lats? DX
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/02, 01:15 PM I don't really want to try out the goodmornings because I have heard a lot about them and how improper form can cause injuries. I am at the begginer novice level of weight lifting at form, and I'm a bit afraid of having an injury. I think I'll stick to the hyperextensions and deadlifts. I know you can have injuries from any exercise, but these are exercises that i have the form down with. DX
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/02, 01:18 PM Yes, the assist pullup machine is ideal for getting chin strength. It is important to lower yourself slowly and at a bit of an angle, this will really emphasize the back well. Resist the downward motion. Keep decreasing the assist on the up portion, and you will be doing them on your own before you know it. Chins are the literal king of back movements. Try varying hand positions. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/02, 07:18 PM also.....just for somthing cool.......try one hand over one hand under the bar -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/02, 10:40 PM I'll try that BigAndrew, but I think that's going to hurt my wrists. You see this assist pullup machine doesn't have a straight bar to pull up on. It's more like one of those cable pulldowns the wide grip ones. DX
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/04, 06:08 PM grab it like that in a narror grip.....in the middle of the bar where its straight....abotu shoulder width apart.....do 5 each "grip" -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/04, 06:53 PM Unfortuanately BA, what you are telling him is a very advanced move. For just trying to establish chin strength, this is probably not feasible for him and he may well do more harm than good. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/05, 09:56 AM I know, just giving him somthing else to do....for a change -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
	2005/01/05, 05:56 PM try doing 3 sets of deadlifts of 4-6 reps 1 drop set of romanian deadlifts doing 4-5 sets 3 sets of pulls ups 4-8 reps, if you can do more try attaching weight to yourself/or do pull downs -you can do close grip/wide grip variations 3 sets of T-Rows/Barbell Rows/Cable Rows/one arm DB Rows 4-8 reps you can add drop sets at the end of the other exercises as well...try to do 3-4 exercises....go heavy...and rest 3-5 minutes between sets... if you can hardly get out of bed 1-2 days after don't blame me:laugh: