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  • Posted by a hidden member.
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    Feb 13, 2008 3:23 AM GMT
    Anyone with suggestions about how I can modify my cable rows and chin ups to work my back better?

    Any ideas what might be best?
  • Posted by a hidden member.
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    Feb 13, 2008 7:13 AM GMT
    Hey IT!

    Contract your back muscles throughout the exercise. On a chin-up, pull your shoulders back and down, then start the lift. Look skyward, and try to pull your sternum up to the bar. At the top, hold for a few seconds, then lower yourself to the bottom without losing the contraction.

    Build up in reps with assistance, then your body-weight, then begin adding weight (either by holding a dumbbell between your feet as you hang, or by wearing a belt with a chain for attaching plates/dumbbells). This will take you several weeks to month(s), to be able to lift the extra weights as many as 10 in a row.

    Rush nothing, be deliberate with no swinging. Count 3 seconds up, hang for 2 seconds, lower for 4.

    On alternative days, do cable rows, holding your back in the same posture. Count with the same frequency. If you can do 10 reps or more, increase the weight.

    On alternative weeks, change to pull-down machine, but with your legs pinned, do not make the exercise focus on moving the weight but on trying to push your sternum up to the bar. As it lowers to your chest, hold your contraction.

    Good luck!
  • Posted by a hidden member.
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    Feb 13, 2008 7:44 AM GMT
    Hey Mickey - Thanks for the response.

    I have been doing alternating days of Weights & Machines, with days of Cardio (Swimming, Biking, Rowing, SKA Kata).

    Do you think its a bad idea to do the chin ups and cable rows on the same day - every other day...

    Plus a 5k run every morning, and about a half hour of calisthenics (push ups, sit ups, squats, pull ups, squats, calf raises, etc) about an hour before bed.

    My schedule looks like:

    M = Cardio and Kata + 5k & C
    T = Freeweights and Machines + 5k & C
    W = Cardio and Kata + 5k & C
    T = Freeweights and Machines + 5k & C
    F = Cardio and Kata + 5k & C
    S = Freeweights and Machines + 5k & C
    S = Cardio and Kata + 5k & C
    M = Freeweights and Machines + 5k & C
    T = Cardio and Kata + 5k & C
    W = Freeweights and Machines + 5k & C
    T = Cardio and Kata + 5k & C
    F = Freeweights and Machines + 5k & C
    S = Cardio and Kata + 5k & C
    S = Freeweights and Machines + 5k & C

    etc, etc


    Thanks for the advice!

    Rob
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    Feb 16, 2008 12:37 AM GMT
    Hey IT!

    Do the cable/chins on the same day in the same workout. I usually have a "rest" exercise between the two (an abs, calf raises, that sort of thing). Give yourself two full days before you do back again. I have a Tuesday/Friday schedule for my back. I couple it as a bicep day, since biceps are used much on back day.
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    Feb 16, 2008 12:43 AM GMT
    where are your rest days IT thats when the body repairs and grows! tskkkkk
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    Feb 16, 2008 12:58 AM GMT
    I also do wide grip pull ups and close grip pullups...I just go till I hit 70 reps and I do as many sets as I need to