What Is Your Favorite Back Routine??

[ShowKidd]

i just started a new 3 day split where i give my back, chest, and legs there own day ie. Mon=Back, Tue=Chest, Wed=legs, Thur=Back, Fri=Chest, Sat=Legs, and
i was wondering for those of you that train similar what you do for a back routine, mine is as follows

Wide Grip Pull ups 3x8(will be weighted when i am strong enough)
Neutral Grip Pull Ups 3x8(same as above)
Reverse Grip Bent Rows 3x8
One Arm DB Row 3x8
Straight Arm Pull down 3x8

this might seem like over kill but my back is lacking big time and after smashing my back i wont be working it again for 3 days and i recover pretty quickly. if there is anything you would change let me know

 

[xblitz44x]

No deadlifts?

 

[ShowKidd]

No deadlifts?

i am working around a small injury at the moment, i was deadlifting 250 on the Madcow program and on my 3rd set/last rep getting ready to put i down i pulled a small muscle on my lumbar region connected on the right side of my spine, now when i lean all the way back it hurts, but it is getting better.

 

[xblitz44x]

Oh ok. Well if you're set on doing a day/muscle group split and this is your back day then there isn't much more to add to it. Besides deadlifts, you've got the core back lifts (chins, bent rows) and then some. If anything, I'd recommend taking some stuff out. Perhaps instead of doing one-arm DB rows you could do 5 sets of bent rows.

 

[JohnRobHolmes]

I do ramping weighted pullups, followed by deadlift, followed by rows, then some extra one arm pullup work. Seems to work well for me.

 

[ShowKidd]

Oh ok. Well if you're set on doing a day/muscle group split and this is your back day then there isn't much more to add to it. Besides deadlifts, you've got the core back lifts (chins, bent rows) and then some. If anything, I'd recommend taking some stuff out. Perhaps instead of doing one-arm DB rows you could do 5 sets of bent rows.

would you recomend bent rows over one arm rows? i have better for with one arm rows.

 

[s8nlilhlpr]

I prefer bentover deweighted (pendlay) rows. I can use significantly more weight and I like to use explosion/power for most of my lifts.

back exercises for me (don't have a back day) include heavy deadlifts, goodmornings, reverse hypers, and rows.

 

[xblitz44x]

would you recomend bent rows over one arm rows? i have better for with one arm rows.

I prefer Pendlay rows as well.

I would say that if you enjoy DB rows then you could just do that, but since you say your back is "lacking big time" then it's probably worth starting with a low weight and learning proper 90 degree bent rows instead.

Even if you have to start with 95 lbs... stand in front of a mirror and make sure that your back is straight and you're staying low enough that you're pulling the bar in between your belly button and your tits. When you lower the weight back to the floor, if you've retained your 90-degrees, the bar will hit the floor when your arms have become fully extended. If you extend your arms at the bottom and you still have to lower your torso even more in order for the bar to hit the floor then you know you're "coming up" too much during the pull.

 

[UFC22]

My favorite back routine eh? Heavy deads, rows, and wide grip pull-ups.

 

[ShowKidd]

I prefer Pendlay rows as well.

I would say that if you enjoy DB rows then you could just do that, but since you say your back is "lacking big time" then it's probably worth starting with a low weight and learning proper 90 degree bent rows instead.

Even if you have to start with 95 lbs... stand in front of a mirror and make sure that your back is straight and you're staying low enough that you're pulling the bar in between your belly button and your tits. When you lower the weight back to the floor, if you've retained your 90-degrees, the bar will hit the floor when your arms have become fully extended. If you extend your arms at the bottom and you still have to lower your torso even more in order for the bar to hit the floor then you know you're "coming up" too much during the pull.

thanks a lot for the pointers, that is definatly going to help. karm'd