advice for back routine

[SoreArms]

I've been doing a very simple back routine for a while and it seemed to work fine. I've only been lifting for a little over a year (and "seriously" for about 6 months), so I've tried to keep things simple. However, this has gotten pretty mundane and I think I'm ready to step it up a bit.

t-bar
lat pulldown
seated low row
rhomboids (fly machine)

(usually in that order)

I used to do bent over DB rows but felt that I could not hold the proper form on those to have them work properly (too much shoulder).

I already know you guys are going to tell me to do add some weighted pull ups, I'll start doing them with pure body weight first (if I can even do those). What are some other good exercises/routines you guys would recommend for the back. I've been thinking of starting to do deads but (even after reading a few threads here) I still don't know if they belong on leg or back day. It seems they work out your legs (hamstrings) a lot as well as you lower back and lats. What day do you guys do deads on?

I read Jkurz thread where he talks about doing deads for the back, but these guys have deadlifts listed as a thigh exercise, so it gets me a bit confused.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

Any help would be greatly appreciated.

Thanks in advance

 

[InTraining]

You are right...begin to do pullups or chins with your BW until you can get 10, then I think you should start adding weight

Instead of T-Bar rows you can do BB rows..under or overhand grip...these are very good..just try to keep perfect form as the form can goto crap pretty quickly...

You can do a Rack Deadlift if you want to put more emphasis on your back...that is get in a power rack and set the safety bars at knee level...then pull from there....this is a great exercise for the lower back\traps and takes the legs pretty much out of the equation

Also if your gym has a Nautilus or similiar pullover machine I would recommend using that....isolates the lats and a pretty natural movement for a machine...

 

[FistOfCain]

You are right...begin to do pullups or chins with your BW until you can get 10, then I think you should start adding weight

Instead of T-Bar rows you can do BB rows..under or overhand grip...these are very good..just try to keep perfect form as the form can goto crap pretty quickly...

You can do a Rack Deadlift if you want to put more emphasis on your back...that is get in a power rack and set the safety bars at knee level...then pull from there....this is a great exercise for the lower back\traps and takes the legs pretty much out of the equation

Also if your gym has a Nautilus or similiar pullover machine I would recommend using that....isolates the lats and a pretty natural movement for a machine...

great advice

 

[SoreArms]

You can do a Rack Deadlift if you want to put more emphasis on your back...that is get in a power rack and set the safety bars at knee level...then pull from there....this is a great exercise for the lower back\traps and takes the legs pretty much out of the equation

thanks bro,

we have a couple of racks that i can use. So would full deads also qualify as a leg exercise then, like if I wanted to alternate squats and deads?

 

[MsBeverlyHills]

thanks bro,

we have a couple of racks that i can use. So would full deads also qualify as a leg exercise then, like if I wanted to alternate squats and deads?

depends on the deadlifts-- sumos are more glutes/ regular stance is more back. I would keep squats on leg day & alternate bentover rows & regular deads on back day

 

[SoreArms]

depends on the deadlifts-- sumos are more glutes/ regular stance is more back. I would keep squats on leg day & alternate bentover rows & regular deads on back day

thanks, I'll give those a try

 

[InTraining]

depends on the deadlifts-- sumos are more glutes/ regular stance is more back. I would keep squats on leg day & alternate bentover rows & regular deads on back day

This is good advice...don't want to exhaust the lower back too much

 

[Skulls]

i like my back routine a lot... 4 sets each, 12-15 reps
wide grip behind neck pulldown
wide grip front pull up
reverse grip rows
one arm dumbell row
Vbar front pull down

i read from an article from Ronnie =D.

 

[BOOEY]

BB rows!

Some exercises for variation: one handed cable rows (greater ROM), close grip chins (underhand grip &/or palms facing), hyperextensions (should not replace dls, but good accessory exercise)

 

[Scotsman]

depends on the deadlifts-- sumos are more glutes/ regular stance is more back. I would keep squats on leg day & alternate bentover rows & regular deads on back day

Ok envisioning MBH doing bent over rows, Having severly dirty thoughts, losing ability to think and type..............

Great advice though I like doing squats one week and deads the next while giving back it's own day where I rotate through starting with rows low or bent over, T-bar row, or High pulls.

Cheers,
Scotsman

 

[SoreArms]

Ok envisioning MBH doing bent over rows, Having severly dirty thoughts, losing ability to think and type..............

Great advice though I like doing squats one week and deads the next while giving back it's own day where I rotate through starting with rows low or bent over, T-bar row, or High pulls.

Cheers,
Scotsman

this is the part that confuses me.

So you are doing deads on leg day?

 

[Scotsman]

this is the part that confuses me.

So you are doing deads on leg day?

Yes I do deads on my leg day. However as I illustrated in my deadlifting post a while back deads are a whole body exercise not a back or a leg exercise specifically. In my workout plan they just fit in better on leg day plus I don't like doingsquats and deads in the same week unless doing contest prep.

Cheers,
Scotsman

 

[SoreArms]

Yes I do deads on my leg day. However as I illustrated in my deadlifting post a while back deads are a whole body exercise not a back or a leg exercise specifically. In my workout plan they just fit in better on leg day plus I don't like doingsquats and deads in the same week unless doing contest prep.

Cheers,
Scotsman

how far apart are your leg and back days?

I, for instance, do back on say Thursday and then legs on either Friday or Saturday. If I start throwing in deads EOW, should I spread them up further appart?

 

[Scotsman]

how far apart are your leg and back days?

I, for instance, do back on say Thursday and then legs on either Friday or Saturday. If I start throwing in deads EOW, should I spread them up further appart?

I do back on tuesdays and legs/deads on thurdays. It depends on how intense your dead workout is going to be. If you go super hard and heavy then an extra day will be good. If you are going to do rep or form work the rest doesn't need to be as long. Also it isn't a bad idea to do deads first then back during the week so you are fresh for pulling.

Cheers,
Scotsman

 

[JKurz1]

BB rows!

Some exercises for variation: one handed cable rows (greater ROM), close grip chins (underhand grip &/or palms facing), hyperextensions (should not replace dls, but good accessory exercise)

Hey Boo - whats your back routine look like?