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- Thread starter jimc
- Start date
glennpendlay
New member
A good workout for back is to alternate pullup and bent rows...
one workout do pullups... something that i think works well for pullups is to try to get something like 25-30 total reps in say 5 sets, you might do 6 or 7 reps on the first set, and be down to 3-4 reps by the last one, but when you get your goal withing the 5 sets your doing, then add 5lbs to your body and try to get the same reps and sets with this. or, you can just do the standard 5 sets of 5 or 4 sets of 6 and add weight gradually like your other exercises if you want.
the next workout do rows, i personally think 5 sets of 5 works good, ive coached some people who respond really well to 3-4 sets of 10 on this exercise, usually these are people who have real trouble holding form with the kind of heavy weight you have to use for 5 rep sets, they hold form better with sets of 10, which seems weird to me but its the case sometimes regardless.
these are my two favorite back exercises excluding pulling exercises like deadlifts and cleans... and i think they work really well on an alternating schedule like this. if you are doing back say 3 times a week, you can either do your favorite mon and fri, and the other on wed, or you can simply alternate and do one 2 times one week and then only 1 time the next week.
one workout do pullups... something that i think works well for pullups is to try to get something like 25-30 total reps in say 5 sets, you might do 6 or 7 reps on the first set, and be down to 3-4 reps by the last one, but when you get your goal withing the 5 sets your doing, then add 5lbs to your body and try to get the same reps and sets with this. or, you can just do the standard 5 sets of 5 or 4 sets of 6 and add weight gradually like your other exercises if you want.
the next workout do rows, i personally think 5 sets of 5 works good, ive coached some people who respond really well to 3-4 sets of 10 on this exercise, usually these are people who have real trouble holding form with the kind of heavy weight you have to use for 5 rep sets, they hold form better with sets of 10, which seems weird to me but its the case sometimes regardless.
these are my two favorite back exercises excluding pulling exercises like deadlifts and cleans... and i think they work really well on an alternating schedule like this. if you are doing back say 3 times a week, you can either do your favorite mon and fri, and the other on wed, or you can simply alternate and do one 2 times one week and then only 1 time the next week.
jimc said:
