Back Routines

[chewyxrage]

nah that sounds like a better idea...to do them last...would you still do hyperextensions even though you did deads or are you good after deadlifts?

I wouldn't do hyperextensions after I dead...I do 5 sets of deadlifts. My erectors are wasted after that

 

[swordfish151]

I wouldn't do hyperextensions after I dead...I do 5 sets of deadlifts. My erectors are wasted after that

5 sets at the end for your deads? whats your back routine look like?

 

[musketeer]

Workout one:

Deadlifts: pyramid up to a heavy single or double
Chinups 2 inches wider than shoulders: 5 sets of 6-10 reps (add weight if all of your sets are 10)

Workout Two: (the next time you train back)

Barbel-bent-over-row: 3 x 6-8 reps
Cable pulldowns, close grop: 3 x 8-10
Hyperextensions: 2 x 10-15

 

[chewyxrage]

5 sets at the end for your deads? whats your back routine look like?

I included warmup sets in that figure. I work up to a heavy single. I have my upper and lower back days split up. I give upper back it's own day, and I deadlift after I work chest (which is Day 5 out of 5)

 

[ruggermu]

My opinion deads are the best back exercise if not best single lift out there. You will gain mass like crazy in your back as well as others like forearms legs bis. Yes I like to do them first. Just for example I do back like this

sorry forgot where I was going with that. Like this

Deads
chin ups
bent over bbell row
heavy shrug
close chins
dbell row
dbell shrugs

 

[JKurz1]

I do a thickness routine and a width routine 5 days later...........

DEADS
STR8 ROWS
DBELL ROWS
SEATED CABLE NARROW
AND LAT PULL NARROW SS W/ HYPERS

SHRUGS
LAT PULL WIDE
SEATED ROW WIDE TO NECK
PULLOVERS
WIDE GRIP TBAR ROWS

 

[swordfish151]

This is indeed starting to get interesting to me..i only do back one day out of the week..i see some that are hitting it twice..some say lower and upper...

 

[d3track]

I do a thickness routine and a width routine 5 days later...........

DEADS
STR8 ROWS
DBELL ROWS
SEATED CABLE NARROW
AND LAT PULL NARROW SS W/ HYPERS

SHRUGS
LAT PULL WIDE
SEATED ROW WIDE TO NECK
PULLOVERS
WIDE GRIP TBAR ROWS

i was thinkign of trying something like that when i cut
you liking that?

 

[camshaft]

what about deads twice a week?

 

[WalkingBeast]

Heres a sample of one of my routines from my journal:

Back:

Lat Pulldowns:

165x15
195x15
225x15
255x15
300x15 (stack)
345x8 (PR.Stack plus 45 pinned to machine)

Dumbbell Rows on Bench:

150x20 (Both arms, one at a time)

Hammer Strength Iso Lateral High Row/pulldown:

270x15
360x15
450x9
500x7 (10 45lb plates and 2 25's)
450x7

Cybex Eagle Row:

190x15
230x11
250x10


I get a good variety of reps but take most all my sets to failure and use a minimum of 15 sets for back. Deads Ive found completely unnecessary for back size, and as much fun as they were to do, they ended up being more detrimental to me then anything. Despite going from 405 to 505lbs on standard deads my back size didnt increase at all. Traps got slightly thicker and the waist measurement. Couldve built those areas with heavy hyper extentions had shrugs though. This is what has worked well for me.