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Tried new back routine. - May 8 2008 13:32:40
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Alucard
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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).
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RE: Tried new back routine. - May 8 2008 13:51:24
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beefycol
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quote:
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 
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RE: Tried new back routine. - May 8 2008 14:53:44
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Alucard
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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.
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RE: Tried new back routine. - May 8 2008 20:00:28
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Raskolnikov
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From: Margate
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quote:
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
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RE: Tried new back routine. - May 8 2008 20:31:12
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beefycol
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quote:
ORIGINAL: Raskolnikov
quote:
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
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RE: Tried new back routine. - May 8 2008 20:32:25
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fun meter
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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.
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RE: Tried new back routine. - May 8 2008 20:44:02
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beefycol
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quote:
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
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RE: Tried new back routine. - May 8 2008 22:19:19
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Mortimer
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quote:
ORIGINAL: beefycol
quote:
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.
< Message edited by Mortimer -- May 8 2008 22:21:05 >
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RE: Tried new back routine. - May 9 2008 11:17:34
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beefycol
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quote:
ORIGINAL: Mortimer
quote:
ORIGINAL: beefycol
quote:
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
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RE: Tried new back routine. - May 9 2008 12:23:23
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Mortimer
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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.
< Message edited by Mortimer -- May 9 2008 12:25:44 >
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RE: Tried new back routine. - May 9 2008 14:34:14
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MuscleQuest
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quote:
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
< Message edited by MuscleQuest -- May 9 2008 14:36:54 >
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RE: Tried new back routine. - May 9 2008 15:29:11
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guvnaz
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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?
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RE: Tried new back routine. - May 9 2008 15:30:16
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guvnaz
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quote:
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?
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RE: Tried new back routine. - May 9 2008 17:34:18
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fun meter
Posts: 673
Joined: Aug. 21 2007
From: Kent
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quote:
ORIGINAL: beefycol
quote:
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... 
< Message edited by fun meter -- May 9 2008 17:35:12 >
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Lewis
My Journal -
http://www.muscletalk.co.uk/m_2558778/tm.htm
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RE: Tried new back routine. - May 9 2008 20:59:23
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Raskolnikov
Posts: 2173
Joined: Apr. 17 2006
From: Margate
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quote:
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
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