Suggestions for a new back workout?

[Nathan]

I was starting with deadlifts for a while but have stopped recently since my lower back has been bothering me. Then, I moved onto starting with wide-grip pull-ups for as many sets as it takes to get to a total of 50+ reps and when I started getting that too easily I began adding weight. Now, I want some good suggestions to switch things up yet again. I could try going back to deadlifts though I'd have to start out lighter and move back in weight very slowly and even not go all that heavy anymore, maybe just stick to around 315-405 so I can do them comfortably. Anyways, any suggestions on exercises or routines or whatever to drill my back would be super. Thanks team.

 

[Liftbig]

add some good mornings. they are killer for you back. also i like t-bar rows, Chest supported rows, and bent over BB rowing alot.

 

[Nathan]

add some good mornings. they are killer for you back. also i like t-bar rows, Chest supported rows, and bent over BB rowing alot.

I've always done good mornings for hamstrings. Maybe I could throw some of those bad boys in. If I bend at the knees more does that hit back more and leave the hams out? I dislike bent over BB rows because the form is hard to keep and get a good pump going I find. DB rows are great though, albeit tiring as hell.

 

[Liftbig]

bend over more on the GMs. as long as the bar is almost past your toes your fine.

 

[onerepmaximum]

Nathan: Bent over rows are great. I do them both with palms facing me and facing away. There may be different names for them depending on which way your palms or facing, I don't know. They are both the goods though. With your palms facing away, it seems like it hits your lower lats more. Reverse Flyes are a good excersize to throw in to hit your lower traps.

Food for thought:
Your statement about vaginas reminded me of something that my dad told me when I was just a young boy. He said, "Son, a dick, unless it is your own, will never be your friend." So I guess it is sort of the same line of thinking.

 

[Nathan]

Nathan: Bent over rows are great. I do them both with palms facing me and facing away. There may be different names for them depending on which way your palms or facing, I don't know. They are both the goods though. With your palms facing away, it seems like it hits your lower lats more. Reverse Flyes are a good excersize to throw in to hit your lower traps.

Food for thought:
Your statement about vaginas reminded me of something that my dad told me when I was just a young boy. He said, "Son, a dick, unless it is your own, will never be your friend." So I guess it is sort of the same line of thinking.

Indeed. Maybe I'll try bent over rows and some good mornings. Out of curiosity though, how am I to be expected to reach the bar down past my toes. I'm trying to pictuer it but can't really.

 

[Backlash]

Doesn't your back get a pretty good workout just from having bullit ride it all the time?

 

[Nathan]

Doesn't your back get a pretty good workout just from having bullit ride it all the time?

You'd think so, but no.

 

[from zero]

Nathan, nice to see you over on the training board bor.

Deadlifts, partial deadlifts, barbell rows, good mornings, pull ups, and T-bar rows should wreck your back nicely (Of course, don't do all of these in every workout ...)

Incorporate some reverse hyperextensions and good mornings for your lower back. You'll never feel pain again.

What does the rest of your routine look like?

 

[Liftbig]

i dont mean down below your toes, lol. i mean in relations to having the bar in line over your toes, behind them, or in this case past your toes.

 

[Nathan]

Well, lately I've been starting with that pull-up routine I outlined for you. It was working really nicely actually. Then, it depends really. For me, I usually outline the basic tenets of a workout and then switch it up slightly from week to week. So, usually I'll do the pull-ups followed by:

3 sets of DB rows at 8-12 reps each set
4 sets of wide grip pull-downs at 6-8 reps each set
3 sets of some machine pulls for middle back/lower traps at about 8 reps each set.

Sometimes I go a bit heavier though. Then, I usually hit calves up for 3 or 4 supersets. Sometimes, I incorporate some supersets into my back routine as well. I'll start with some BB rows today maybe then do some T-bars or something. I'm also concerend with overall back width though, hence the reason I was liking the wide-grip pull-ups. My back thickness isn't bad, but I want to work on my width a lot.

 

[Nathan]

i dont mean down below your toes, lol. i mean in relations to having the bar in line over your toes, behind them, or in this case past your toes.

Ooooooohhhhh...well, that makes sense. I usually aim to keep a stiff back and hit about a 90 degree angle between my upper and lower body.

 

[Liftbig]

sounds good. fyi heres a link to a good reference pic and description. http://asp.elitefts.com/qa/default.asp?qid=14297&tid=51

 

[onerepmaximum]

I thought he meant to stand on a box or platform so that you can lower the weight more. I do that for bent over rows.