I tried my new back routine 2day with was:

Pull ups 3x8
Bent over Rows 3x8
upright rows 3x8
wide grip seated lever rows 3x8

pull ups were fine as always, but it was my first time doing bent over rows, im not sure if i was doing correctly but all i could feel working was my biceps which were making me fail, is this normal? am i still working my back?

Also do you think the routine has too much trap exercises? as the last 3 mainly work ur traps (i think).

ORIGINAL: Alucard

I tried my new back routine 2day with was:

Pull ups 3x8
Bent over Rows 3x8
upright rows 3x8
wide grip seated lever rows 3x8

pull ups were fine as always, but it was my first time doing bent over rows, im not sure if i was doing correctly but all i could feel working was my biceps which were making me fail, is this normal? am i still working my back?

Also do you think the routine has too much trap exercises? as the last 3 mainly work ur traps (i think).

personaly that routine is crap, forget traps.

try

pull ups 3x8
bentover rows or tbar 3x8
deadlifts 3x8
lower pully row close grip 3x8
and if you want, wide grip row 3x8

thats better workout like mine, i do rear delts on back day aswel
rear delt flys 3x8

you will feel it in your biceps but it still does your back as you can see by my avi lol

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

your routine is fine mate

personally i would change upright rows for deadlifts though

and do your seated cable rows with a V bar

if you are unsure about the bent over rows form, refer to this:

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

www.myprotein.co.uk
Training Article

i see in that link the guy is moving is back up and down abit, is that ok?

i think where i was going wrong was i was bending my elbows outwards instead of tucking them in.

ORIGINAL: beefycol

ORIGINAL: Alucard

I tried my new back routine 2day with was:

Pull ups 3x8
Bent over Rows 3x8
upright rows 3x8
wide grip seated lever rows 3x8

pull ups were fine as always, but it was my first time doing bent over rows, im not sure if i was doing correctly but all i could feel working was my biceps which were making me fail, is this normal? am i still working my back?

Also do you think the routine has too much trap exercises? as the last 3 mainly work ur traps (i think).

personaly that routine is crap, forget traps.

try

pull ups 3x8
bentover rows or tbar 3x8
deadlifts 3x8
lower pully row close grip 3x8
and if you want, wide grip row 3x8

thats better workout like mine, i do rear delts on back day aswel
rear delt flys 3x8

you will feel it in your biceps but it still does your back as you can see by my avi lol

lower pully row close grip

i tried the lower pully rows 2day, but my gym doesnt hav the machine for it, so it didnt really work.

yes thats fine mate

www.myprotein.co.uk
Training Article

would it be ok to do bent over rows with DBs? like this... http://www.youtube.com/watch?v=aOVN4JrF7vE&feature=related

those are fine

i prefer dumbbell rows to barbell rows aswell

www.myprotein.co.uk
Training Article

ORIGINAL: Alucard

pull ups were fine as always, but it was my first time doing bent over rows, im not sure if i was doing correctly but all i could feel working was my biceps which were making me fail, is this normal? am i still working my back?

Biceps are the weak link in the chain when doing rows, so they will tend to fatigue quicker than the lats. Plus your biceps will already be a bit tired from doing pull ups beforehand

Form tip for doing rows: stick your butt out and look ahead, as this will help keep your back nice and straight. Try to lead with your elbows as opposed to your forearms. Takes a while to get that mind-muscle connection, but after a while you'll hopefully have that 'eureka' moment

DB rows are a very good choice too though if you decide to go with them

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log

ORIGINAL: Raskolnikov

ORIGINAL: Alucard

pull ups were fine as always, but it was my first time doing bent over rows, im not sure if i was doing correctly but all i could feel working was my biceps which were making me fail, is this normal? am i still working my back?

Biceps are the weak link in the chain when doing rows, so they will tend to fatigue quicker than the lats. Plus your biceps will already be a bit tired from doing pull ups beforehand

Form tip for doing rows: stick your butt out and look ahead, as this will help keep your back nice and straight. Try to lead with your elbows as opposed to your forearms. Takes a while to get that mind-muscle connection, but after a while you'll hopefully have that 'eureka' moment

DB rows are a very good choice too though if you decide to go with them

yep i go good form always imo most important, weight comes in from there, wack it on

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

Raskolnikov's advice about the BB rows is good, I started off light and practiced form, and it really pays off.

Your routine is okay. I still think Deadlifts, Rows and Chins/Pulldowns are a good combination.

Regards
Lewis

ORIGINAL: fun meter

Raskolnikov's advice about the BB rows is good, I started off light and practiced form, and it really pays off.

Your routine is okay. I still think Deadlifts, Rows and Chins/Pulldowns are a good combination.

imo its crap, not gonna get no good size of it, not enough work, if you hitting the muscle twice a week then it be ok, but once then you need more

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

ORIGINAL: beefycol

ORIGINAL: fun meter

Raskolnikov's advice about the BB rows is good, I started off light and practiced form, and it really pays off.

Your routine is okay. I still think Deadlifts, Rows and Chins/Pulldowns are a good combination.

imo its crap, not gonna get no good size of it, not enough work, if you hitting the muscle twice a week then it be ok, but once then you need more

I disagree...im 5'7 height..a natural 15 stone 2...and my back routine has never contained more that that. Pulldowns are not in the same league as chins/pull-ups and rows imo. They are OK in addition to..an already sound routine..and thats it. My back has been built on deads, rows, chins/pull ups..and thats it.....these are called "Classics" for a reason. That said there will always be some that want to do deads, rows, chins, pull downs, D/B rows, straight arm pull downs etc believeing that you MUST hit a muscle from every angle otherwise it wont grow...which IMO is pure rubbish.

ORIGINAL: Mortimer

ORIGINAL: beefycol

ORIGINAL: fun meter

Raskolnikov's advice about the BB rows is good, I started off light and practiced form, and it really pays off.

Your routine is okay. I still think Deadlifts, Rows and Chins/Pulldowns are a good combination.

imo its crap, not gonna get no good size of it, not enough work, if you hitting the muscle twice a week then it be ok, but once then you need more

I disagree...im 5'7 height..a natural 15 stone 2...and my back routine has never contained more that that. Pulldowns are not in the same league as chins/pull-ups and rows imo. They are OK in addition to..an already sound routine..and thats it. My back has been built on deads, rows, chins/pull ups..and thats it.....these are called "Classics" for a reason. That said there will always be some that want to do deads, rows, chins, pull downs, D/B rows, straight arm pull downs etc believeing that you MUST hit a muscle from every angle otherwise it wont grow...which IMO is pure rubbish.

have you got a pic of your back like to see how built up it is from these excerises, also how long you been training

Journal

CURRENT STAT
On a bulk. 15st 7lbs, 6ft. Strong

AIMS
Toget MASSIVE!

Over 7 years now Beefycol. I keep meaning to put a journal on and at one point i did have a load of my pictures on myspace but im a bit of a techno-phobe lol. If it involves more than basic typing in a box im lost. I'll sort out some pictures for you mate. I've built up to some pretty respectable poundages on weighted pull-ups/chins now. I do interchange one aspect...that of barbell rows..i do use the D/B row in place of the Barbell row from cycle to cycle. Thats about it really.

ORIGINAL: Alucard

would it be ok to do bent over rows with DBs? like this... http://www.youtube.com/watch?v=aOVN4JrF7vE&feature=related

No. Single arm rows don't stimulate the back in the same way BB rows do and your primarily training lats with single rows not the middle/overall back (your hitting the outside more than anything else)

If you use beefycois routine you'll have :

pullups - lat exercise
bentoverrows - middle/upper back exercise
deadlifts - lower back/overall back exercise
cable row (close and wide grip) which is primarily a bicep/lat exercise

to be honest i think close grip pulldowns can be a better substitute than close grip cable rows. The nature of the movement allows you to shift more weight and cheat on the lifts. Cable rows exhaust the biceps far to quickly and most of the time you don't get much out of them because of this

i seen a guy in the gym doing dumbell rows but he was lying on an incline bench ace down and pulling the dumbells up this way is this a good way to do them?

ORIGINAL: guvnaz

i seen a guy in the gym doing dumbell rows but he was lying on an incline bench face down and pulling the dumbells up. is this a good way to do them?

ORIGINAL: beefycol

ORIGINAL: fun meter

Raskolnikov's advice about the BB rows is good, I started off light and practiced form, and it really pays off.

Your routine is okay. I still think Deadlifts, Rows and Chins/Pulldowns are a good combination.

imo its crap, not gonna get no good size of it, not enough work, if you hitting the muscle twice a week then it be ok, but once then you need more

The lot of peoples routines are based around these exercises, and amoung many people, produce good results. Everyone is different, for example your training is quite high volume, and its worked for you, but it doesnt mean that high volume will work for everyone else. Its the same with reps, diet, exercises...

Regards
Lewis

ORIGINAL: guvnaz

i seen a guy in the gym doing dumbell rows but he was lying on an incline bench ace down and pulling the dumbells up this way is this a good way to do them?

It's fine mate. Especially good if you want to eliminate all momentum from the movement and really get the lats working

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log