Back and Bi's

[2x4]

Hi everyone,

I posted several days ago under the name iwajabitw, but didn't like the name so I reregister with something simpler. I just wanted everyone to know.

I liked big4life's recommend suggested routine of putting back and biceps together. I had never done this. I always worked tri's and bi's together.

I did: 3sets each, 6-8 rep range

Deadlifts
Bent-over Rows
Good Mornings
Pulldowns

Then:
EZ Curls
Preacher Curls
Hammer Curls

My question is when I got to my biceps I basicly had to lighten the weight up by 5lbs so that I could get more than 4 reps. Is that a mistake? Or does that say I use to much bicep in my back routine? I try to really squeeze my shoulder blades together on rows and pulldowns. Like I said, the routine is new and the pre-exhaustion may be thing, I'd like to hear from you.

 

[JoBu]

I'd say you probably use too much bicep in your back lifts. kifting back should get your bis good and warm for curls and such but shouldn't drain you so much you can't get a good set. On the other hand, it depends on how many reps you typically get with a given weight. If you usually do 6 reps of curls with Xlbs and you could only get 4 or 5 reps after back then I'd say you're fine. But if we're talking significantly fewer reps then you ned to look at your form on back. Only 2 of the 4 lifts you did for back should involve your bis (rows and pulldowns). What you need to do is concentrate on pulling your elbows back as opposed to moving the weight by any means possible. It's difficule to explain but you'll definitely use less weight if you focus on the letting the back muscles pull your elbows and squeeze at the end rather than muscling the weight with your arms.

JoBu

 

[forty-six & 2]

jobu is dead on.

 

[2x4]

I think i may be using to much on pulldowns then. My row form I feel is good, back straight, head up and at bout a 115 degree angle. I use as wide a grip as I can get, with my feet about 18+ inches apart, knee slightly bent. On pull downs I have my knees on the ground and I slightly lean back to get my chest up high.

I think I may use lighter weight on pulldowns next time and try to hold my squeeze longer and see if that helps.

Normally If I get to 8 reps, on the first set of only 3 ( on all excercises), I increase weight by 2 1/2 - 5lbs. I could have rushed a little.

Edited: Had to change the angle number, the other angle had me bent all the way over.LOL

 

[athlete0185]

why dont you train your back with triceps then. worked perfect for me. either go chest w/ biceps or even shoulders w/ biceps. just make sure in the split the secondary tricep days (shoulder/chest) arent too close to the compound tricep day, and vice versa.