Organizing Back Day

[it stars sAddam]

I need some suggestions as to how I should arrange my back day for tomorrow. I am going to be hitting both the lower and upper back, along with traps. I will most likely be doing deadlifts, wide grip chins, barbell rows, rear delt flys, and barbell/db shrugs.

Which area should I focus on first? Should I go for the rows and chins first and then do deadlifts afterwards, or would it be better to start the workout with deadlifts? I will probably save the shrugs for last.

 

[djeclipse]

When I was doing my one body part/ week thing my back day loked like this.

90deg bent over rows (from the floor)
Dead lift
Chins
Cable pull downs
Seated cable pull

then bies.

then Hypers.

Reason being is Rows are the main movement for back growth so those come first. then the dead lift as it takes a lot of energy to do deadlift. Then chins, after that it didn't really matter as the rows, deads and chins are the best movements for back growth.

 

[MsBeverlyHills]

I need some suggestions as to how I should arrange my back day for tomorrow. I am going to be hitting both the lower and upper back, along with traps. I will most likely be doing deadlifts, wide grip chins, barbell rows, rear delt flys, and barbell/db shrugs.

Which area should I focus on first? Should I go for the rows and chins first and then do deadlifts afterwards, or would it be better to start the workout with deadlifts? I will probably save the shrugs for last.

start w/deadlifts & go-

Deads
Chins
Rows
BB curls
incline db curls

no cables & i would put rear delt flyes on shoulder day.

 

[djeclipse]

start w/deadlifts & go-

Deads
Chins
Rows
BB curls
incline db curls

no cables & i would put rear delt flyes on shoulder day.

I wouldn't recommend doing rows (assuming you're doing 90 deg rows off the ground) after deads. Dead lifts really work the lower back and doing rows after your lower back is already tires isn't a good thing.

 

[it stars sAddam]

Perhaps I should combine chest and shoulder day (which would be later this evening)?

 

[djeclipse]

Perhaps I should combine chest and shoulder day (which would be later this evening)?

What exactly are you looking for? A complete program? If so you should first list your goals and then maybe someone here can recommend a program.

 

[it stars sAddam]

What exactly are you looking for? A complete program? If so you should first list your goals and then maybe someone here can recommend a program.

I'm just getting back into bodybuilding after taking 2 years off and currently bulking. I'll probably be hitting each bodypart once a week considering that this has been effective in the past.

 

[djeclipse]

I'm just getting back into bodybuilding after taking 2 years off and currently bulking. I'll probably be hitting each bodypart once a week considering that this has been effective in the past.

If you're looking to add mass and strength may I suggest this...

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[it stars sAddam]

Interesting. I have done Needsize's 5x5 program in the past, but I'm not really concerned about strength; I'm mostly just looking to add some extreme mass.

 

[djeclipse]

Interesting. I have done Needsize's 5x5 program in the past, but I'm not really concerned about strength; I'm mostly just looking to add some extreme mass.

As long as you're eating enough while on that program you'll add muscle as well as strength.

 

[eat big]

I do back and shoulders together twice a week. One day I will focus on thickness/rowing movements, then the other day I will focus on width/and pulldown movements.

 

[BiggT]

I am not a fan of bodypart splits and having a dedicated 'back day' per se, and it would really make my day if I could talk you into at least trying full body training or at the least an upper/lower split.......but if you really are set on a split routine, I'll give my opinion. I'd do the thing that requires the most energy first, in this case deadlifts. Then I'd do rows, while not as taxing as deadlifts, they are still a lot of work. Third, I'd do chins, last I'd do shrugs. I'd finish off with hypers, and then move on to biceps. I'd scrap anything on a cable or pulley and go with 'bang for your buck' and getting good on a limited number of movements, rather than stuffing 10lbs of shit in a 5lb bag. Keep a plan with progress in mind and don't blindly run through a list of exercises just trying to work hard and get sore with no forsight.

 

[it stars sAddam]

it would really make my day if I could talk you into at least trying full body training or at the least an upper/lower split.......

Try.

 

[AEKDB]

Since I know you are wanting to bulk up from your earlier posts, I recomend: Deads, shrugs, bent rows, pulldowns, back flies in that order. Deads should be heavy and serious. Shrugs should be at least with deadlift weight if not more. Drop back on bent rows and go even easier on pulldowns and finish with light back flies.

The only deadlift routine period:
http://www.powerpage.net/coanphildead.htm

Don't know if Coan and Phillipi developed it but it just works.

 

[Guinness5.0]

Try.

I'll field this one...

http://www.elitefitness.com/forum/showpost.php?p=4776914&postcount=386

http://www.elitefitness.com/forum/showpost.php?p=5088699&postcount=784

http://www.elitefitness.com/forum/showpost.php?p=4627437&postcount=133

http://www.elitefitness.com/forum/showpost.php?p=4658210&postcount=234

There's more stuff on madcow's site that you may find interesting. Here's the link to the main page:
http://www.geocities.com/elitemadcow1/index.htm

EDIT: read the third link first

 

[Illuminati]

I need some suggestions as to how I should arrange my back day for tomorrow. I am going to be hitting both the lower and upper back, along with traps. I will most likely be doing deadlifts, wide grip chins, barbell rows, rear delt flys, and barbell/db shrugs.

Which area should I focus on first? Should I go for the rows and chins first and then do deadlifts afterwards, or would it be better to start the workout with deadlifts? I will probably save the shrugs for last.

always do your compound movements first, and then order it so that you do the exercises that hit the most muscles to the least.
with the exercises that you have listed...deads, chins, rows, shrugs then rear delts.

 

[it stars sAddam]

I'll field this one...

http://www.elitefitness.com/forum/showpost.php?p=4776914&postcount=386

http://www.elitefitness.com/forum/showpost.php?p=5088699&postcount=784

http://www.elitefitness.com/forum/showpost.php?p=4627437&postcount=133

http://www.elitefitness.com/forum/showpost.php?p=4658210&postcount=234

There's more stuff on madcow's site that you may find interesting. Here's the link to the main page:
http://www.geocities.com/elitemadcow1/index.htm

EDIT: read the third link first

Interesting. I've been reading over these articles, and I've decided that perhaps I will attempt doing each bodypart 2x a week and see how I feel about that. Here's my workout so far this week:

Monday (Chest):

Flat Bench - 3x6
Flat Flys - 3x8
Pushups - 2 failure sets

Tuesday (Back):

Deads - 3x6, 1x3
Wide Grip Chins - 2 failure sets
Underhand Barbell Rows - 3 x 10
Barbell Shrugs - failure set

I realize that I probably should have combined my shoulder workout with either the chest or back workout, but I had not been planning on organizing a 2x a week split, as I had not looked at the articles until tonight. Either way, I am going to have to do shoulders tomorrow, so do you think I should do legs as well, or wait until Thursday for them? I could possibly do shoulders tomorrow and wait until Thursday to do legs, and then do shoulders on either Monday or Tuesday in the following weeks, having Wednesday as a rest day.

Any thoughts?

 

[Phaded]

you aren't doing enough shit on chest day i'd think.. throw in incline bench.. or something..

 

[Guinness5.0]

No need to go changing everything just yet - maybe just run things as planned but keep reading up and see what you think after further research.

I think it would be a huge step in the right direction to start thinking in terms of lifts rather than body parts. Maybe start reading the monster 5x5 thread in here (it's the one with like 60,000 views and over 1,000 posts). I wouldn't expect you to read the whole thing but start at teh beginning and you'll pick up tons of good info.

And feel free to ask away.

 

[Phaded]

No need to go changing everything just yet - maybe just run things as planned but keep reading up and see what you think after further research.

I think it would be a huge step in the right direction to start thinking in terms of lifts rather than body parts. Maybe start reading the monster 5x5 thread in here (it's the one with like 60,000 views and over 1,000 posts). I wouldn't expect you to read the whole thing but start at teh beginning and you'll pick up tons of good info.

And feel free to ask away.

you're too huge for this thread.. haha

 

[it stars sAddam]

you aren't doing enough shit on chest day i'd think.. throw in incline bench.. or something..

I had intended to do weighted dips as well, but wasn't able to make it up to the weight room so I was left with the limited resources of my home gym.