Back Routine x 2

[JKurz1]

I was thinking of a heavy back thickness day and then a back width with traps day a few days later..........anyone split their routine? Thinking something like

DAY 1

DBELL ROWS
STR8 ROWS
DEADS
LOW CABLE PULLEY


DAY 2
CHINS
LAT PULL X 2 (OVERHAND WIDE GRIP/UNDERHAND WIDE GRIP)
SEATED ROW WITH LAT PULL BAD (WIDE)
STR8 ROWS WIDE
TBAR MACHINE WIDE GRIP
AND MAYBE SOME HYPER OR GOODMORNINGS............


thoughts?

 

[Illuminati]

what kind of rep/set scheme are you gonna use? how many days apart are between the days? if you plan on doing heavy deads on the first day, and heavy GM's on your second day, i can tell you that you will quickly find that you are over training. your lower back will be in a world of hurt, because the dead and the GM put a lot of strain on that area. also, combined with the fact that i am assuming that you are also doing some kind of squats in your routine (yes, no?) your progress will quickly halt.
let me try to explain. i know you are into body building, but you can learn a lot from power lifting. if you look at what louie simmons says (from westside barbell) the squat, deadlift, and the GM all work the same muscle group. hence, they rotate these exercises on their max effort squat/deadlift day. this is why i wouldn't reccommend doing all three of them in the same week. instead, i would suggest that you rotate them into your workout. but if you do intend to do all of them in the same week, i would only suggest that you do one of them heavy, and do the other two with light weight.

 

[JKurz1]

Gotcha...........and my lower back is wiped out too.........so, maybe like

WIDE GRIP LAT PULL - X6 (UNDERHND, OVERHAND)
SEATED ROW WITH LAT X 2
DBELL ROW X 2
WIDE GRIP ROW X 3
TBAR ROW WIDE X 3
TRAPS X 3
LIGHT HYPERS, LIGHT BIS

 

[Debaser]

Why 4 different kinds of rows? They're all essentially the same movement (retracting the scapula).

 

[InTraining]

I work back 2x per week, let me offer you a suggestion. Instead of splitting it between width\thickness why not just make up 2 totally different routines?

In routine 1 you could hit the deadlifts hard and then put the BB rows in routine 2 so your lower back doesn't get overworked which it probably would if you were doing them the same day. There are so many beneficial exercises for back that your routines will never get stale, and you will also be progressing twice as fast on all the exercises since you are doing it 2x per week.

Just my 2 cents, this is what has worked for me.

 

[JKurz1]

Why 4 different kinds of rows? They're all essentially the same movement (retracting the scapula).

Although I feel the rows hit different parts of the back, essentially you are right........too much........so, what do you reccomend if my split looked like this: 45 min max session, quick and intense

M - Chest/calves/light tris
T - Back - focus on width
W - Delts/Rears/Traps
Th - Legs
Fri - Arms
S- Off
Sunday - Back - focus on deads, light bis

5 on 1 off rotating so the next week would be off on Friday

 

[TheOak84]

i cant do db rows, i dunno y, it puts my abs in a weird position.

y would u have deads 3rd in a routine, id think to put them first because you can use the most weight at that point, unless your working on a weak area.

i dunno what your rep scheme is, i like using high reps for rows, 12-15, cuz my arms are short, with 6-8 reps on rows, i cant get enough stimulation, at least i feel it less. as for chins and such i like 6-12 reps.

 

[MsBeverlyHills]

Deadlifts**
Chins
BB bentover rows

**cycle these w/GMs & take out all that cable crap! LOL.

 

[Madcow2]

Deadlifts**
Chins
BB bentover rows

**cycle these w/GMs & take out all that cable crap! LOL.

Great post. Makes it even cooler that it comes from a woman (not meant as sexist - incase this gets misinterpreted).

If you want a thick back, there is no need for anything other than working hard to improve your capacity in these lifts. The rest are 2% superfluous bullshit that does more to distract a trainee and use up recovery capacity than it does to stimulate any sort of progress.

 

[coolcolj]

well some rows hit the lower and mid traps more, like seated pulley rows, very important for keeping your shoulders healthy

 

[TheOak84]

well some rows hit the lower and mid traps more, like seated pulley rows, very important for keeping your shoulders healthy

tru