Incorporating Deads

[Smurfy]

I need to switch up my back routine as i am now officially making deads my compound movement on this day. Any suggestions on a good back routine that starts off with deads? This is what i have done in the past:

>Lat pulldowns (varying grips)
>Cable rows (love these)
>Bent BB rows
>Bent DB rows (love these)
>pull ups (weight assisted LOL)
>rear DB flyes/reverse pec deck
>extensions
>all the hammer strength row machines

Im looking for 3-4 other exercises to add in with deads being done first. Any help would be greatly appreciated

 

[SAGAT]

here's what i personally do and it works quite well;

deads
bent over BB rows
bent over DB rows

that's usually enough for me but sometimes i throw a couple of chins in there for the hell of it.

 

[Smurfy]

cool. thanks SAGAT. you dont do any other kind of pull down?

 

[Boulder257]

I like to add cable rows now and then too just for a different point of attack.

 

[Smurfy]

also, do you find it is difficult to keep good form on bent db rows or bent bb rows after doing heavy deads?

 

[forty-six & 2]

my suggestion, it's basically what i've done for quite some time now:

chins
deads
bent BB rows (can alternative with DBs)
cable rows

 

[Dave949]

I used to ALWAYS do deads first in my back workout but several months ago for the sake trying something different, I switched to doing my lats first, followed by deads. My logic was that doing deads first would fatigue my lats to the point of having less umph to do my chins and rows balls out, but doing my chins and rows first and fatigueing my lats, I (would not) have less umph towards my deads because of my hip, legs and lumbar muscles still being relatively fresh. Some may disagree but personally I have found doing deads AFTER my lats work works very very well for me.

Guess its something that comes down to what feels best for you and what your goals are. I am not into doing 1RM`s on my deads(or anything else for that matter), so PR`s for a 1RM is not a priority for me. At 47 and natural (for now anyway), still being able to do (relatively) heavy deads is a reward in itself !!!

Usually I will do 3 sets of chins
3 sets of barbell rows
2 sets of DB rows
OR just 5 sets of barbell rows minus the DB rows.
OR 2 sets of chins / 2 sets of bar rows / 2 sets of DB rows.
I play the rows by feel and sometimes I just like to do
barbell and other times like to do both bar and DB rows.
Followed by 3 sets of deads which I do standing on a 3- 4 inch block, adding 50 lbs. with each set. (12, 8, 5) rep scheme. (250, 300, 350lbs.)

 

[c3bodybuilding]

Way too much work on your old back day. Here's something simple that will do wonders for your back:

chins or pulldowns to the front
bent over barbell row
deadlifts

Not much need for more than that.

 

[SAGAT]

cool. thanks SAGAT. you dont do any other kind of pull down?

you're very welcome. i sometimes replace the one armed dumbell rows with wide grip pulldowns, but only for the sake of variation or if i'm too spent to do anything else.

as for your question about form; it IS harder for me to keep good form on bent over barbell rows (and to a lesser degree with one armed dumbell rows) after doing deads. i have to focus a lot more to keep my form in check which usually results in me using significantly lighter weight.

hope that helped!

 

[Smurfy]

thanks you guys for all your responses!!

 

[bignate73]

do a row motion, a pull down motion and deads. covers all bases.

 

[vinylgroover I]

My back workout is;

Pull-ups x 3
Deads 5x5
close grip pull-ups (palms facing each other) x 2
barbell rows x2

If you can't do pull-ups then pull-downs.

 

[Hansson]

Doing barbell bent over rows after deadlifting is waiting for a catastrophy to happen, IMHO. I think it's quite tough having both in the same workout, but if you insist, do the bent over rows before the deads, so your lower back can support you. I'd say:

Deadlifts
Chins
Dumbbell rows

 

[needsize]

I would suggest keeping it simple. I prefer to start with deads as it cuts down my working weight quite a bit if I do the other stuff first. The rest depends on priorities; if lat width is a priority as opposed to front to back thickness, i would suggest doing some sort of chin or pulldown after deads, followed by a rowing exercise. And since traps are alreayd getting hit hard a few sets of shrugs would finish up back nicely. Myself I do shoulders the same day, so I have a few more sets in there, but this is what I would suggest
deads
pulldowns or chins
rows(cable, t bar, etc)
shrugs
Simple but very effective

 

[from zero]

I would suggest keeping it simple.

I was gonna say the same thing.

 

[OMEGA]

My FAVE

good thread BTW and replies


ok my fave



one arm DB rows
hammer stength pulldowns
rear dealt raise
Deadlifts...............


the deads finish it off and make your lats flare all the ways down to your waiste insertion

 

[Creepusmaximus]

I do deads last after chins and rows. I think your just asking for trouble doing rows after deads.

 

[Tom Treutlein]

It's a matter of preference in terms of the order which the exercises are done, but I find myself enjoying:

Deadlifts
Wide-grip Chins
Shrugs
Bentover Rows

Switch it up as you feel necessary to prioritize.