Hows my back workout?

[automaticj5]

Bent over BB rowes - warm up - 4 work sets
Deadlifts - 3 sets
Assisted pull-ups - 3 sets
DB rowes - 3 sets
Then sometimes I will throw in the pec fly machine(but in reverse) - just sorta as a high rep 2 set burnout

Good? bad? suggestions?

Thanks in advance..

 

[enigma4dub]

just pick one row. bb is the best for load. you can always pull twice a week. reverse pec deck wont do much, the bent over barbell rows will hammer the rear delts, but if you like them go for it. everything else looks good

 

[ceo]

Bent over BB rowes - warm up - 4 work sets
Deadlifts - 3 sets
Assisted pull-ups - 3 sets
DB rowes - 3 sets
Then sometimes I will throw in the pec fly machine(but in reverse) - just sorta as a high rep 2 set burnout

Good? bad? suggestions?

Thanks in advance..

god damn. That's a lotta worksets! Too much volume for the way I train.

 

[SaiBoT]

Bent over BB rowes - warm up - 4 work sets
Deadlifts - 3 sets
Assisted pull-ups - 3 sets
DB rowes - 3 sets
Then sometimes I will throw in the pec fly machine(but in reverse) - just sorta as a high rep 2 set burnout

Good? bad? suggestions?

Thanks in advance..

Assisted pull ups? Seems to me you need to work more on those! Place pull ups first! I'm pretty sure that your grip gets loose after rowing and deadlifting!

Lat pull 3x for warm up
Bodyweight or very little assisted Pull ups 3x8
reverse bb row 2 wrm up 2 work sets
deadlifts 5x 3-5 reps!

Use a belt for the deads and rows but only if you go really heavy. Don't use wrist straps, work your grip and forearms for extra strength! Good luck bro!

 

[automaticj5]

cool aight guys -- thanks..

if anyone else has some advice - feel free to chime in..

 

[highlander555]

I can understand why someone might suggest putting pullups first. Having to do them assisted isn't near as productive as being able to do them on your own, so I can see why you might be anxious to improve them (but you gotta start off somewhere right?).

However, I would suggest starting off with your deadlifts, and here's why:

The deadlifft is going to be the biggest compound movemnet in your whole back routine. It's going to use the most muscles, require the most power (if done correctly), and most demand for neuromuscular teamwork (just a fancy way of saying a whole lotta muscles will have to work together at the propper time and in the propper sequence to maintain propper form).

So in light of that, why wouldn't you want to start off with what should be the most difficult (and IMO most benificial) exercise when you're freshest? You should always start off with the bigger movements first. You wouldn't work the begeezeus out of your tri's before benching would you?

 

[SaiBoT]

I can understand why someone might suggest putting pullups first. Having to do them assisted isn't near as productive as being able to do them on your own, so I can see why you might be anxious to improve them (but you gotta start off somewhere right?).

However, I would suggest starting off with your deadlifts, and here's why:

The deadlifft is going to be the biggest compound movemnet in your whole back routine. It's going to use the most muscles, require the most power (if done correctly), and most demand for neuromuscular teamwork (just a fancy way of saying a whole lotta muscles will have to work together at the propper time and in the propper sequence to maintain propper form).

So in light of that, why wouldn't you want to start off with what should be the most difficult (and IMO most benificial) exercise when you're freshest? You should always start off with the bigger movements first. You wouldn't work the begeezeus out of your tri's before benching would you?

You are absolutly right about the supremacy of the deadlift! In fact I also use them first on my back routine and save the pull ups for another day in the week, usually earlier! But the comparison of those w triceps in relation to benching is a little extreme. Its always better to give priority to our weak points and pull ups or chin ups are also big moves!

 

[ceo]

I do deads last...cuz when I'm done pulling 725 lbs. in a rack dead...I ain't got nothin left to give.

But, I guess if you don't go heavy...

 

[automaticj5]

damn 725 -- thats no joke -- I usually hit 315 on my last set for a good 6 reps, sometimes I will throw a bit more on... and I still cant move the next day -- DEADS OWN BACK WORKOUTS...

get big

 

[Faizakafez]

Looks good..

I train high volume my self, and high intensity.. i think i have 2-3 and more work sets..

but it's not bad at all. People have this mind set where you can only do 4 excercises per bdy part otherwise your over training..

it all depends on your bdy, ur style and past training.

 

[ceo]

Looks good..

I train high volume my self, and high intensity.. i think i have 2-3 and more work sets..

but it's not bad at all. People have this mind set where you can only do 4 excercises per bdy part otherwise your over training..

it all depends on your bdy, ur style and past training.

4 exercises per body part? How many workouts do you break that up into? lol

High volume and high intensity? I'd like to know your definitions of each. If you're doing 4 exercises per bodypart per workout, I'd say you're training at about 60% intensity...because you cannot do 20 sets per bodypart at an all out, balls-to-the-wall intensity. If you can, you're not human.

Put a weight on the bar that you know you can squat 10-12 reps with. Then do one all out set for 20 reps with that weight. This should be really a weight where you cannot believe you even got to the 15th rep. Don't fuckin give up at 18 or 19 reps either! After you recover from that, try to duplicate that 20 rep set again in the same workout. If you can, like I said, you're not human. That is high intensity.

 

[Faizakafez]

By high intenstiy i refer i mean short rest periods about 30-40 seconds my rep range is 20-8 usually

 

[ceo]

By high intenstiy i refer i mean short rest periods about 30-40 seconds my rep range is 20-8 usually

ah, well typically in weight lifting/training related discussions, intensity is referred to as the amount of force required to achieve the result, or in our case, the actual mass of the weight(s) being moved. It takes more force (intensity) to move 500 lbs. than it takes to move 200 lbs.

Short rest between sets is used in endurance training. It may seem intense, but it's not the proper definition of intensity. I'm sure it's difficult training though.

 

[Faizakafez]

haha ceo, you got me there..i'll throw up my leg workout