Back WO

[anthrax]

What do you think of this routine

SLDL (lower back) - 4 sets
GM (lower back) - 4 sets
Pull-ups (width / upper back) - 2 sets
"V"-Bar Pull-downs - 2 sets
Seated Cable Rows (thickness) - 4 sets

I know it is a lot but I like high volume for the back and I don't put super-mega weight on the first 2 exercices (injury wise)

 

[Illuminati]

hey bro, looks good...but the SLDL are more of a hamstring exercise than they are for the lower back. i would add something for your traps, or do you do them on a different day?

 

[wellbilt]

change the sldl to a traditional dl and see how that works for ya

 

[wnt2bBeast]

change the sldl to a traditional dl and see how that works for ya

exactly..gm's hit the spinal erectors pretty hard too..maybe you want to move them to your squat day and some heavy BB rows

 

[supreme]

What are your goals?: strength, mass, width, thickness? or all of the above?? Your goals will dictate what you need to emphasize in your routine. Also you mentioned previous injury - what, where, when & how - This can have a serious impact on your training for if you do not properly correct & strengthen old injuires you are just delaying the inevitable future injury for a chain is only as strong as its weakest link.

Put up some details so people can be more precise in their advice.

S

 

[anthrax]

What are your goals?: strength, mass, width, thickness? or all of the above?? Your goals will dictate what you need to emphasize in your routine.

In all modesty, I have to say all of the above
Strength first then width and thickness

Also you mentioned previous injury - what, where, when & how - This can have a serious impact on your training for if you do not properly correct & strengthen old injuires you are just delaying the inevitable future injury for a chain is only as strong as its weakest link.
S

Lower back
Hyper kyphosis + lordosis / Back surgery once considered

 

[from zero]

I don't think you need all that. IMO, you can build the back you want with:

Deadlifts
BB Rows
Pullups

 

[Illuminati]

In all modesty, I have to say all of the above
Strength first then width and thickness




Lower back
Hyper kyphosis + lordosis / Back surgery once considered

if you are looking for strength to help your deadlift or your squat, good mornings will help tremendously. but these are to help strengthen your lower back. so im not too sure if these would be a good choice for you since you said you had lower back problems. has it fully recovered, or do you still have problems with your back? if it has, try doing the GM's with a light weight to get used to the movement until you get comfortable to start going heavy.

 

[wnt2bBeast]

if you are looking for strength to help your deadlift or your squat, good mornings will help tremendously. but these are to help strengthen your lower back. so im not too sure if these would be a good choice for you since you said you had lower back problems. has it fully recovered, or do you still have problems with your back? if it has, try doing the GM's with a light weight to get used to the movement until you get comfortable to start going heavy.

actually strengthen the area is the best way to go..no talking about doing heavy 1 rep maxes, but if you gain strength in that area injury risk is lesser..

 

[Illuminati]

actually strengthen the area is the best way to go..no talking about doing heavy 1 rep maxes, but if you gain strength in that area injury risk is lesser..

wnt2bbeast....that is what i was getting at. to start with light weight as a form of active rehab for the back, and gradually increase the weight until the back was close to 100%. then start going heavy...

 

[anthrax]

I had sharp pain in my lower back until I added DLs to my routine

 

[WalkingBeast]

Id go with more volume brother. 15 sets for the upper back, total, atleast. The back is a large and stubborn group of muscles that needs to be thouroughly torn up IMO. Id add some barbell or dumbell rows, possibly both, some T-bar rows are great also. Conventional deadlifts instead of Stiff Legs, since those hit the hams more. Id also go with some wide-grip lat pulldowns as well. The main thing is to go for 15 hard sets to failure and use a good variety of exercises. The 12-15 rep range works well for me with upper back work. Id also do seperate work for the traps. You can do traps and lower back at the end of your back routine if you like. I train my lower back much like my abs. Weighted, and multiple times per week. Weighted hypers, and weighted ab work for the lower back and abs. Traps you can hit a few times a week, but if you hit them hard once a week that should help you make some improvements. Maybe 4-6 sets. More if they are a priority. These things are what have worked for me. Your body should adjust to the workload over time. Hope that helps

 

[view]

in all honesty, if i did that back routine, I would kiss my v-taper good bye.

to much emphasis on lower back, not enough of upper back.

heres is my 2 cents:

chins to front (weighted if possible) 4 sets
underhand bb rows 4 sets
lat pulldowns to front 4 sets
deadlifts 4 sets

 

[anthrax]

in all honesty, if i did that back routine, I would kiss my v-taper good bye.

to much emphasis on lower back, not enough of upper back.

IMHO lower back exercices make you thicker but don't "help" in lower back thickness

 

[LeanMeanHockeyMachine]

yeah you'd lose your v-taper is you have large oblique muscles, not a large low back.