Back Day?

[wyst]

I'd like to really start some work on my back -- I think the closest I get is a back/shoulder day, and that can't be good. I was wondering if any of you ladies do a whole back day, and if so, what it consists of.

I'm currently lifting 4 of 7 days a week (I know, weak); shoulders and arms, legs, chest and abs, and back and arms.

Is that what you call a 4-day split? Sorry, I'm still working at the vocab.

If I wanted to realign this to do a five day split, what would you all recommend?

I'd like one of the days to focus on the back pretty hard. What would that day look like in terms of exercises, sets, reps, all that good stuff.

Help?

Thanks!

Wyst

 

[wyst]

LOL!

Actually, that's why I've been avoiding posting this question, 'cos I've sorta known I was in for some cyber punishment.

So how would you realign this? I've been really good about the 4/week split (I do cardio on two of the days off -- running -- and rest on the other day). I think I'd like to try it out at 5 days/week, but I'm not 100% sure I can stick to it yet. I'm really consistent at 4/week, but I get a little flakey at 5.

So what do you back attackers recommend? Up it to 5 with a back day, or change things around so my four day split has one whole back day?

What does a good back day look like?

Wyst

 

[Gladiola]

My current split is:
Mon: Legs
Tue: back & rear delt
Wed: Chest & shoulders
Thur: OFF (cardio)
Fri: Bi/tri
Sat: I teach a lame 'sculpt class' - cardio if motivated
Sun: varies

Used to do chest w/ tris, then
Shoulders w/ bis but my tris needed work & my shoulders didn't so I swapped around.

My back day begins with lat pull downs (cuz my lats need the most work), then rows - dead row with barbell, DB row, machine row, 1-arm row, low row on cable machine... it varies but I usually pick 2 of those exercises. I use straps for everything I can.
Ends with shrugs sometimes (My traps are big enough, so I'm thinking I'll do shrugs every other week, if that) then rear delt flies.
I usually do 4 sets per exercises, stay in the 8-12 rep range.

I think pull ups are idea for back, but I really messed up my forearms a year ago on assisted pull ups (counter-balanced weight machine) & have been scared to jump back on the horse.

I find back frustrating cuz I don't "feel it" there the way I do with everything else - but my back looks pretty good & I'm pulling more weight than I was last year... last month for that matter! So I must be doing something right!

 

[new@gettinbig]

I think with back you have to focus on what part you are working..do the movements slowly and really squeeze. I think pull-ups are one of the BEST back exercises out there..I would do just basic movements..3 sets of 8-10 and go heavy..maybe try some drop sets...Dead lifts are great, back extensions, pull overs, seated rows, Bent over rows, pull downs using wide bar and t-bar, the hammer strength machines are great for back work. Take 3-4 exercises and just work em good

 

[wyst]

Ah, so maybe I'm not *too* bad off then. I'm doing a couple different kinds of pull downs, seated rows, the back extension thing, and a delt thing whose name I can't remember. It's a seated cable pull where you pull the cables back across your body but the cables are crossed, and you keep your arms at shoulder level?

Anyhow, I do 3 sets of each these 8-15 reps. I tend to increase the weight after each set and work toward failure.

Thanks, guys!

Any other suggestions?

Wyst

 

[wyst]

Typical back day for me would start with some high rows, about 230 on the hammerstrength supersetted with db rows (40's to failure). Deadlifts 225 (although not the last few weeks ) Lat pull down suppersetted with wide grip pull ups. Cable row supersetted with reverse flies or bent over db flies.

Also use t-bar, smith or bb rows, hypers, goodmornings, etc... it's rarely the same, with the exception of basic movements.

We had to stop training traps. I only trained them for 8 weeks and they're out of hand (you've seen the pics).

I like your traps, actually -- they kinda inspired me to work my own. I'm working my own with some shrugs that I sneak in in the mornings, even on days when I'm not training upper body.

Wyst

 

[Robboe]

I think training 5 out of 7 days is too much.

In fact, i'd personally push you more towards 3 days a week over 4 days but that's just me.

Lifting weights 5 out of seven days will be heavy on your CNS to that extent that you may find yourself not actually growing and maybe even digressing on lifts. Basically, in a nutshell: Overtraining.

"You grow outside of the gym and not in it."

As some wise man once said...


Anyway, the best session consists of a vertical row, a horizontal row and maybe a powerlift [deadlifts - unless your lower back is still sore from squat day, or unless you already do SLDL's for lower back/hams on leg day.]

2-3 sets of each exercise and you're singing.

Personally for me it's currently 2 sets reverse close grip pulldown [vertical] and then 2 sets of supported T bar rows[horizontal]. That's my back session

 

[Robboe]

oh, and for reps, i'd personally suggest both high and low reps:

first set [or first two sets] being 4-6 reps heavy.
last set being 8-12 mod weight.

for both exercises.

 

[Temple]

Wyst,
Tonight was back night for me and if you really Squeeze like New@ said it is a hell of a night. I am two hours post w/o and I am feeling it big time. Try it - you'll like it.

 

[wyst]

Cool beans!

Thanks, y'all...I'm going to start this fresh next week with the vacation day we get here in the states.

Wyst

 

[supergirl]

DEADLIFTS!!! It is developing my back more than anything else.. i don't know why i waited so long to add it to my program!!

typical back day:
row (t-bar) closegrip
pulldown (wide)
deadlift (every other week)
reverse hyperextension

on the week w/o deadlift..
one arm db rows
pullovers

 

[wyst]

Thanks SG!

This might sound dumb, but I'm having trouble visualizing something -- when you do T-bar row, you're seated, right? Is it palms up or down?

Wyst

 

[supergirl]

we have 2 t-bar rows.. one like your spatts.. BUT the one i prefer is the one that is on the floor.. so you get in squat position and row using a close grip.. KICKS ASS.. i like it much better then the one with a pad..

 

[TheProject]

strong as an f'ing ox

spats is right, NB's a strong dude. It's much different training with another guy there, particularly when that person's much stronger than I am. It's motivating from the standpoint of giving me something to shoot for.

 

[the nature boy]

aw shucks spatterson and project. You guys didn't mention how funny I am.

Seriously, it's a total pleasure to work out with those two. They've made my stay in the mid-west a pleasureable one.

And they might get 6 more months of me!! Uh oh!


spatterson, you'll get your check in the mail for the nice comments.

 

[TheProject]

aw shucks spatterson and project. You guys didn't mention how funny I am.

Seriously, it's a total pleasure to work out with those two. They've made my stay in the mid-west a pleasureable one.

And they might get 6 more months of me!! Uh oh!


spatterson, you'll get your check in the mail for the nice comments.

the funny goes without saying, dontcha think?

I think we managed to do a good job of keeping ourselves entertained at Bob Evans tonight.

You can stick around for 6 more months. There's plenty of Starcraft and Madden to be played.

 

[the nature boy]

Nah, I made you watch me grunt and spit, and see my "scary face.' It's on the house.

sweet. but it's no big deal to see that. Probably all my relationships with women usually end up with them grunting, spitting and making scary faces at me. I bring it out of them.

 

[polarpixie]

sweet. but it's no big deal to see that. Probably all my relationships with women usually end up with them grunting, spitting and making scary faces at me. I bring it out of them.

ahhhh.....and she forgot to mention Oh SO WOE IS ME!

Hey Spatts, does NB really look like Andre Agassi? PM me if you must after all, we do not want NB's PM box to be overstuffed now

 

[the nature boy]

When NB first described himself as looking like Agassi, I thought, "Oh great, another guy that thinks he's a hottie and ain't all that." I kid you not...he not only looks like Agassi, but in many ways, depending on your taste, he puts Agassi to shame.

shameless bump because spatterson is inflating my ego!!!

 

[HappyScrappy]

When NB first described himself as looking like Agassi, I thought, "Oh great, another guy that thinks he's a hottie and ain't all that." I kid you not...he not only looks like Agassi, but in many ways, depending on your taste, he puts Agassi to shame.

which era agassi?
I'd like to picture him with the long curly hair, the pink spandex with the cut off jeans over them....

 

[HappyScrappy]

damn. wanted the past.
oh well - does he hang out with supermodels and former tennis stars?

 

[the nature boy]

damn. wanted the past.
oh well - does he hang out with supermodels and former tennis stars?

I do have a mullet wig that I wore for halloween.

And the girls I out with at home (DC) sure as hell think they're a bunch of supermodels. Especially if you fill em full of booze.

 

[HappyScrappy]

Especially if you fill em full of booze.

my shoes are the same way

 

[the nature boy]

my shoes are the same way

actually I heard you like to pee on shoes, or throw them in toilets anyway.

 

[HappyScrappy]

actually I heard you like to pee on shoes, or throw them in toilets anyway.

well, not *my* shoes - but that is so very true. good ol Tampa.
later that night a guy with a mullet kicked my ass though, so I got what was coming to me.
well, by "kicked my ass" he threw one punch and I fell down on my face and passed out. I have a feeling he was pretty impressed.
I might have started crying too.

good times.

 

[the nature boy]

well, not *my* shoes - but that is so very true. good ol Tampa.
later that night a guy with a mullet kicked my ass though, so I got what was coming to me.
well, by "kicked my ass" he threw one punch and I fell down on my face and passed out. I have a feeling he was pretty impressed.
I might have started crying too.

good times.

can I borrow that story?

man this thread was about traing back right?

 

[wyst]

LOL...at one point, yes. I pretty much got all the information I was looking for, though, before it kinda went haywire (in a fun way).

But any other tips/tricks etc are still much appreciated!



Wyst

 

[the nature boy]

well, besides repeating what everyone else is saying...

Mix it up. Make sure you do different motions, using varying grips. I'll do one movement with neutral grip, one with palms out, one with palms in. One move with arms wide apart (like lat pull) and one with arms close together.

deadlifts are good.

Variety baby!!!

 

[the nature boy]

oh yeah, think of your arms as hooks when you're working back, this may help in making your back do more of the work and keep your biceps and forearms from working too much.

 

[polarpixie]

When NB first described himself as looking like Agassi, I thought, "Oh great, another guy that thinks he's a hottie and ain't all that." I kid you not...he not only looks like Agassi, but in many ways, depending on your taste, he puts Agassi to shame.

Is that sooooooo? Hmmmmmm..... Nature? Spatts, I'm sure that NB has fallen for you by now that his already disproportionate head is so !!!

Haha @ Scrappy....me and my little pre-pubescent girl friends used to have huge crushes on Agassi during his mullet hair-ed days and rebellious tennis wear.



TO contribute to the Back conversation ---- I didn't know that deadlifts did much for your back?

 

[the nature boy]

TO contribute to the Back conversation ---- I didn't know that deadlifts did much for your back?

it works a lot of places. hams, glutes, quads, lower and upper back, and forearms. basicallly deadlifts force your body to grow and adapt the the stress it places on you skelatal system. Squats do the same thing, to a certain degree.