My Back routine.

[gregory]

I thought i would share this with you guys. This system give me exceptional back development and a good balance between size and definition. I am a big believer in supersets. I use them in my back training all the time and it never fails.

Here's the Meat of it.

Warmup superset.

Warmp up set 1 = 135lbs Dead Lift for 20 reps with moderate tempo.
Warmp up set 2 = 115lbs Bent over row 20 reps, moderate tempo.

Repeat after 2-3 minutes.

Work set. (*superset) Repeated 3-4 times using pyramid principle.(mass builder)

*Deadlift 225 - 315lbs for 6-12 reps, then go immediately to:
*Bent over row 135-185lbs for 10-20 reps in good form with a solid negative.

Work set 2 (*superset) Repeated 2-3 times (shaping movements)

*Cable rows in strict form with pause in contracted position 10-15 reps
*Medium weight pull downs 10- 15 reps.


That's it, i do 5-8 work sets for my back, they are VERY intense as you can see. There is no pussyfooting and standing around for 5 minutes talking in this workout. It has ALWAYS worked wonders for my back and lats, it also improved my squat, forearms, biceps, traps and rear delts, what more could you want from a back workout, Give it a shot. 30-45 min and you're out of the gym, while everyone else is still doing their dumbell rows and bullshitting between sets.

 

[bigdho]

Id highly suggest you not do deads or bent over rows with high reps you will hurt your self. If you want to check this info just ask be fold or scottsman I promise they will agree.

 

[bigdho]

November 3, 2004




Click on a story to view: Plus:
» Power Resting
Don't underestimate the importance of recuperation.
» Build Your Back
Ronnie Coleman explains how the exercises in his back routine affect back width.
» If you want size you have to do deadlifts -- here's how!
» Ask Mr. O: Should a bodybuilder train like a powerlifter?
» Explode Your Way to Super Big Delts
» Ask Mr. O: Building the Best Abs Possible







Perfect form is critical with this exercise.


If you want size you have to do deadlifts -- here's how!


Page 1 | 2


Written by: Team FLEX

BACKGROUND
In tandem with squats, deadlifts rank as the most productive size-blaster in the repertoire of bodybuilding movements. Deadlifts are one of the most overlooked exercises, particularly by novice and intermediate bodybuilders, who may mistakenly view the exercise as more of a powerlifting move than a bodybuilding exercise. Deadlifts are a challenge, but you won't fulfill your back potential without them. Perfect form is critical with this exercise, because so many muscle groups are involved. For this reason, five reps are sufficient for all sets, including lighter sets. Performing higher reps with lighter weights can fatigue stabilizers before larger muscles have been challenged to their full extent, creating a risk of injury.

Develop good habits by first using light weight. Do more warm-up sets if you feel it will help you develop your groove. Never get sloppy with deadlifts.

STARTING POSITION

Stand facing the bar; your feet should be about shoulder-width apart, toes pointing slightly outward. The bar should be roughly over the center of your feet. Bend over and grasp the bar with either an overhand or alternate grip (one hand with palm forward, one with palm facing back). Keep your chest up, your shoulders back and down, and your lower back arched and "locked." The upper part of your thighs should be about parallel with the floor. Your glutes and hams should be as tight as a compressed spring as you force yourself into the start position. Keep your head up: Look at a spot on the wall facing you that will be eye level when you stand up -- don't look down at any time during the lift. Inhale deeply. Tense your triceps and flex your abs hard. Drop your hips down and push your butt back as far as possible, keeping your shins straight. If you want to use lifting straps, employ them sparingly, such as when your grip becomes limiting in terms of your exercise form or the weight you can lift.

EXECUTION


Keeping your weight on your heels, your head up and your back arched and tight at all times, pull the weight off the floor by pushing through your heels using the power of your thighs.

Use your hands as hooks on the bar.

Do not pull on the bar as that will not only diminish your strength tremendously, but will also activate inappropriate muscles and biomechanics, greatly increasing your risk of injury.

Keep your knees in line with your feet (pointed in the same direction) and never twist or turn your head.

As you drive through your heels, think about pushing or leg pressing the ground away from you rather than about pulling or lifting the bar.

The bar should stay close to your legs at all times. It may help to visualize the bar as moving toward your midsection rather than straight up.

As the bar passes your knees, drive your hips forward and squeeze your glutes hard. Keep your chest high, your lower back arched and your shoulders down. Don't exaggerate the finish by leaning back.

Exhale and take another deep breath, push your glutes back, and keep the weight on your heels. Don't drop the weight, but let the bar down relatively quickly and without a lot of resistance.

Pause momentarily. Take a deep breath before starting the next rep.



Page 1 | 2





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[wnt2bBeast]

Id highly suggest you not do deads or bent over rows with high reps you will hurt your self. If you want to check this info just ask be fold or scottsman I promise they will agree.

I agree..your form cannot be good on rep #12 as it is on #1-5..if it is the weight is WAY too light..

 

[gregory]

I disagree, my form is perfect, i have been doing this type of training for a long time. I listed the poundages to be used and you see they are not very heavy for just that reason. In the bent over row part of the workout i will use rest pause priciples to aid in completing a set if my form is falling apart.

Try the routine and you get results easily and quickly. We all know that it's not the ammount of sets or weight you lift that determines muscle growth but rather the intensity and time under stress. This routine does it all, at least for me. I'll post picks soon.

 

[bigdho]

Thats cool bro. That would kill me but if it works for you I say go for it.

 

[view]

How many times per week do you perform this back workout? i could myself using that if i did it twice per week, once wouldn't be enough.

 

[gregory]

Thats cool bro. That would kill me but if it works for you I say go for it.

It's a very intense workout but it's short and sweet. You can work up the intensity little by little you will literally force your back to explode with new muscle. Remeber the key to growth, intensity.

How many times per week do you perform this back workout? i could myself using that if i did it twice per week, once wouldn't be enough.

I do it once per week. I know how to get 110% out of my body by now, so once per week is enough, but you can use higher pundages and do more sets. On the last workout i was suppersetting 300lbs deads but opted for lighter rows of only 120lbs for 10-20 reps. Sometimes i go lighter on the deads and heavier on the rows, say 185. It's a brutal workout but your back will show for it, but it will need time to grow.

 

[Scotsman]

Id highly suggest you not do deads or bent over rows with high reps you will hurt your self. If you want to check this info just ask be fold or scottsman I promise they will agree.

Yep, unless you are using such a light weight that it isn't being truly beneficial your form will break down on deads. Then moving straight into BOR's you may actually injure your lower back via cumulative trauma.

Cheers,
Scotsman

 

[gregory]

Yep, unless you are using such a light weight that it isn't being truly beneficial your form will break down on deads. Then moving straight into BOR's you may actually injure your lower back via cumulative trauma.

Cheers,
Scotsman

See my response. I have yet to injure anything, i've done this in the past with up to 405lbs deads supersetted with the rows and never had a problem. It's all in the mind and body control. Form gets sloppy? I do rest pause.

 

[Scotsman]

See my response. I have yet to injure anything, i've done this in the past with up to 405lbs deads supersetted with the rows and never had a problem. It's all in the mind and body control. Form gets sloppy? I do rest pause.

Cumulative trauma- the eventual negative impact of many small injuries that may not be noticed in the short term

You may think form is perfect on every rep but it is nearly impossible unless you are doing a complete reset between each rep in the good form range. There again I am only here to offer up opinions and advice, in the end you get to decide what you do.

Cheers,
Scotsman

 

[gregory]

Cumulative trauma- the eventual negative impact of many small injuries that may not be noticed in the short term

You may think form is perfect on every rep but it is nearly impossible unless you are doing a complete reset between each rep in the good form range. There again I am only here to offer up opinions and advice, in the end you get to decide what you do.

Cheers,
Scotsman

this is not short term for me, i've been bb for years and never lost the proper curve on my spine while doing back training. I don't know anyone that injured from this - ever, myself included. But hey we all have our opinions. Just don't write off a rotine before ever trying it.

 

[Scotsman]

this is not short term for me, i've been bb for years and never lost the proper curve on my spine while doing back training. I don't know anyone that injured from this - ever, myself included. But hey we all have our opinions. Just don't write off a rotine before ever trying it.

Well since you are obviously smarter and more knowledgeable than I am I will concurently and heretofore refrain from posting in anymore of your threads.

Cheers,
Scotsman

 

[gregory]

Well since you are obviously smarter and more knowledgeable than I am I will concurently and heretofore refrain from posting in anymore of your threads.

Cheers,
Scotsman

Come on Scotsman don't antagonise me for no reason, this is nothing to do with smarts. Not all deadlifts are performed with max weights gaing to failure. You can use them for a pre-exhausing just like any other exercise.

 

[wnt2bBeast]

just for the record im with scots..my max dead is over 500 my first warm up set is 135...i have never done 20 reps ever but i would bet any amount of money that if i did 135 for 20 reps my form would not be perfect i bet it would slip around 12-15th rep..

For the most part your squat improves your dead not the other way round

 

[MsBeverlyHills]

thats a decent workout if your looking for size & definition- not strength. YOu will not make strength gains w/reps of 10-20.

 

[Illuminati]

just for the record im with scots..my max dead is over 500 my first warm up set is 135...i have never done 20 reps ever but i would bet any amount of money that if i did 135 for 20 reps my form would not be perfect i bet it would slip around 12-15th rep..

For the most part your squat improves your dead not the other way round

i find that they work in tandem. when my squat plateau's i start doing deads, for a while, and then go to squats and see carry over to my squats, and vice versa. but the one exercise that i find that truly helps, and improves both are GM's. I cant say enough about how valuable those are for improving both the squat and deadlift.

 

[gregory]

just for the record im with scots..my max dead is over 500 my first warm up set is 135...i have never done 20 reps ever but i would bet any amount of money that if i did 135 for 20 reps my form would not be perfect i bet it would slip around 12-15th rep..

For the most part your squat improves your dead not the other way round

Work set. (*superset) Repeated 3-4 times using pyramid principle.(mass builder)

*Deadlift 225 - 315lbs for 6-12 reps, then go immediately to:
*Bent over row 135-185lbs for 10-20 reps in good form with a solid negative


Nothing about 20 reps other then the warmups.

 

[gregory]

thats a decent workout if your looking for size & definition- not strength. YOu will not make strength gains w/reps of 10-20.

Not strenght? Why not? I make gains no matter what the rep range. I always did deadlifts above 8 reps, and did not have problems pulling 405 for 10. So i guess i made strenght gains and size gains.

Generally i find the thinking here a little "rigid" for my taste. All these rules where these reps are for this, those reps are for that. all in all it does not matter. You body responds to stress, simple as that. There is no magic number of reps where adaptation for strenght stops. Just like there's no cutting juice, it's all in the diet and training.

 

[wnt2bBeast]

i find that they work in tandem. when my squat plateau's i start doing deads, for a while, and then go to squats and see carry over to my squats, and vice versa. but the one exercise that i find that truly helps, and improves both are GM's. I cant say enough about how valuable those are for improving both the squat and deadlift.

im wit ya on that..Gm's for me tomorrow work up to 3RM..just added these back in last week since my back is all healed and ready to rock!!!

 

[MsBeverlyHills]

Not strenght? Why not? I make gains no matter what the rep range. I always did deadlifts above 8 reps, and did not have problems pulling 405 for 10. So i guess i made strenght gains and size gains.

Generally i find the thinking here a little "rigid" for my taste. All these rules where these reps are for this, those reps are for that. all in all it does not matter. You body responds to stress, simple as that. There is no magic number of reps where adaptation for strenght stops. Just like there's no cutting juice, it's all in the diet and training.

if reps "didnt matter" than PLrs would train like BBdrs.

 

[wnt2bBeast]

Not strenght? Why not? I make gains no matter what the rep range. I always did deadlifts above 8 reps, and did not have problems pulling 405 for 10. So i guess i made strenght gains and size gains.

Generally i find the thinking here a little "rigid" for my taste. All these rules where these reps are for this, those reps are for that. all in all it does not matter. You body responds to stress, simple as that. There is no magic number of reps where adaptation for strenght stops. Just like there's no cutting juice, it's all in the diet and training.

can i ask why you made this thread? anyone who has posted an opinion you seemed to be at odds with..if your training is that good you dont need us to validate it!! nothing wrong with your style but im just not sure what you hoped to accomplish with the thread..

you can make stregnth gains using 10 reps but your stregnth gains would be better in the 3-5 rep range..the premier strength program WSB all main moves are done for 1 to 5 rm..theres a reason why they do it that way

 

[gregory]

I posted this thread to share my back routine with anyone looking to add size to their backs.