is this a good back workout?

  • EvenSimpler

    Posts: 15

    Oct 01, 2012 6:15 PM GMT
    is this a good back workout?

    back day 1:
    pullup
    lat pulldown
    close grip lat pulldown

    back day 2:
    barbell rows (supinated grip)
    dumbbell rows
    barbell rows (pronated grip)

    i feel like i'm performing essentially the same exercises over and over, except for some very minor variations like grip type and hand spread. should i completely change my back routine, or am i on the right track to building a solid back? is there another exercise i should include in my routine??

    i also do chest on back day, so i do a total of 6 exercises for back/chest days which leaves me feeling tired and sore for the next two days!

    please advice!

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    Oct 01, 2012 8:24 PM GMT
    That all looks fine but if you're bored you should mix it up. I don't do any of those exercises and I think my back looks fine.

    25efccf96d954b43742a142a2bc219ec.jpg

    Try doing cleans and snatches or get on an erg and row 1-5k meters at a good clip. You can go on YouTube and get some basic instruction on form since you want to be careful with your back. Those can be really nasty injuries.
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    Oct 02, 2012 12:23 AM GMT
    Get chest day out of your back day unless you're splitting your workout (morning/night) and taking gargantuan protein infusions in between. Your back should be one leg of a three-legged (as in 3-day) workout cycle, since it's nearly a third of all of your major muscle groups by mass.
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    Oct 02, 2012 2:15 AM GMT
    Think about incorporating pull-ups, seated cable rows, 1 am DB row, rear shoulder flyes -- and don't forget abou traps as well. Check the workouts here on RJ ad see wat they list, given your goals.
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    Oct 02, 2012 2:17 AM GMT
    [quote][cite]imasrxd said[/cite]That all looks fine but if you're bored you should mix it up. I don't do any of those exercises and I think my back looks fine.

    Your back looks awesome, man, (Congrats!) I can tell you are a Cross-Fit man with your mention of cleans and snatches, and the rowing.
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    Oct 02, 2012 2:24 AM GMT
    Yeah, I wouldn't mix large muscle groups together. Keep back, chest, and legs on separate days. It's ok to mix and match the smaller muscle groups though. I like to do back and biceps one day, then chest and triceps the other. These pairs are complimentary and many compound workouts utilize both.

    A good back day would include pull ups for warm up, seated cable row, lat pulldowns, cleans, rear flies, etc. And also many shoulder workouts can enhance the look of your back, even though they are not technically part of your back.
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    Oct 02, 2012 2:30 AM GMT
    I disagree with the idea of not mixing muscle groups. Muscles are meant to work together. How often are you really flat on your back pushing a heavy weight off yourself (mind out of the gutters men)? Multi-modal exercises show great results. Sure it might be harder but isn't that kinda the point? You're supposed to be doing work. Use your back and shoulder muscles together with your legs (i.e., a thruster or clean & jerk). That's how you'd lift something heavy.
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    Oct 02, 2012 2:38 AM GMT
    imasrxd saidSure it might be harder but isn't that kinda the point? You're supposed to be doing work.


    All work and no (nutrition, rest and) play make Jack a very overworked and underbuilt boy.

    Yes, muscles work with and against each other, but it didn't sound like he was working on improving his handstands. It sounded like he was wanting to improve his back.

    You have a great physique for your type: tall, lean. The workout you describe should probably maintain that. However, at two inches less than you and nearly 20 pounds more than you, I can assure you, building my back one day and chest another creates no "working with" problems for my body. If anything, back builds up faster, as well as chest. My back muscles aren't competing directly with my chest muscles for nutrition (at least for the first 24 hours).
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    Oct 02, 2012 2:41 AM GMT
    imasrxd saidI disagree with the idea of not mixing muscle groups. Muscles are meant to work together. How often are you really flat on your back pushing a heavy weight off yourself (mind out of the gutters men)?
    Gutter or not, if someone's sexual activities involve such an activity, they should train to do it with ease.

    That's the beauty of exercise. It can be tailored to each person's individual needs. icon_wink.gif
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    Oct 02, 2012 2:42 AM GMT
    imasrxd saidI disagree with the idea of not mixing muscle groups. Muscles are meant to work together. How often are you really flat on your back pushing a heavy weight off yourself (mind out of the gutters men)? Multi-modal exercises show great results. Sure it might be harder but isn't that kinda the point? You're supposed to be doing work. Use your back and shoulder muscles together with your legs (i.e., a thruster or clean & jerk). That's how you'd lift something heavy.


    No, I totally agree that exercises that use all of most of your body are more effective. I'm a big fan of functional strength vs. "bodybuilding" strength myself. But on back day, there's no reason why you can't throw in clean & jerk (which I did mention by the way) while keeping the day's focus on back. If someone is trying to isolate and catch up on a few particular area, they wouldn't go wrong doing it this way until they've reached the next level. Especially if that area is acting as a bottleneck for the more advanced stuff.
  • EvenSimpler

    Posts: 15

    Oct 02, 2012 4:10 PM GMT
    imasrxd saidTry doing cleans and snatches
    aren't cleans and snatches(???) full body exercises? is there one in particular that targets the back?

    mickeytopogigGet chest day out of your back day unless you're splitting your workout (morning/night) and taking gargantuan protein infusions in between. Your back should be one leg of a three-legged (as in 3-day) workout cycle, since it's nearly a third of all of your major muscle groups by mass.
    i am not splitting my workout. and i don't understand what you mean by three legged workout cycle?? i do deadlifts on monday, back tuesday, and shoulders wednesday, so is that what you mean by a three day workout cycle? i'm hitting different portions of the back three days out of the week.

    mileshelveticThink about incorporating pull-ups, seated cable rows, 1 am DB row, rear shoulder flyes -- and don't forget abou traps as well. Check the workouts here on RJ ad see wat they list, given your goals.
    aren't pullups and chinups the same thing?? and i already do one arm DB rows on back day, and shoulder flyes and traps on shoulder day. should i throw them all in to my back day?? that seems like quite the undertaking!

    Andrew86Yeah, I wouldn't mix large muscle groups together. Keep back, chest, and legs on separate days. It's ok to mix and match the smaller muscle groups though. I like to do back and biceps one day, then chest and triceps the other. These pairs are complimentary and many compound workouts utilize both.
    i don't understand how people can do back and biceps together. my biceps are terribly fatigued by the time i'm done with my back. i can't imagine doing biceps after back! i'll end up killing myself! :O

    should i then have a separate back and chest day?? how will i fit it into my workout schedule though??

    my current routine:

    monday: back, chest
    tuesday: legs
    wednesday: shoulders
    thursday: triceps, biceps
    friday: abs

    any suggestions??

    and i never thought working out would be so complicated!! you must take into consideration everything from what you eat, proper form, proper split, everything!!

    so yeah please help!
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    Oct 02, 2012 6:42 PM GMT
    Everyone responds to different stimuli. The key is to experiment and see what works for you. You could try this basic formula for now, and see if you like it:

    Day one: Back, biceps (Arms fatigued? Use lighter weight...)
    Day two: Chest, triceps, shoulders
    Day three: Legs
    Day four: Cardio/abs
    Day five: "Active Rest." Do light cardio like a slow relaxed jog a couple miles.
    Day six: Repeat day 1

    And since you asked, a pull-up is with your palms facing away. A chin-up is with your palms facing towards you. Pull-ups are the more well rounded of the two, where chin ups put more emphasis on the biceps.
  • tuffguyndc

    Posts: 4437

    Oct 02, 2012 7:50 PM GMT
    why don't you just do all the back exercises in one day? why do you have two days of back exercises?
  • EvenSimpler

    Posts: 15

    Oct 02, 2012 7:53 PM GMT
    Andrew86 saidEveryone responds to different stimuli. The key is to experiment and see what works for you. You could try this basic formula for now, and see if you like it:

    Day one: Back, biceps (Arms fatigued? Use lighter weight...)
    Day two: Chest, triceps, shoulders
    Day three: Legs
    Day four: Cardio/abs
    Day five: "Active Rest." Do light cardio like a slow relaxed jog a couple miles.
    Day six: Repeat day 1

    And since you asked, a pull-up is with your palms facing away. A chin-up is with your palms facing towards you. Pull-ups are the more well rounded of the two, where chin ups put more emphasis on the biceps.
    i have tried doing back/biceps and chest/triceps but it went terrible for me. my arms were just too fatigued to do any isolation exercises. i would need to lower the weight for biceps, triceps like you said, but to me that seems counter productive??

    other than doing back/chest together, is there something fundamentally wrong w/ my routine?

    and i actually do pullups, so i'm glad to hear it is the better exercise to do.
  • EvenSimpler

    Posts: 15

    Oct 02, 2012 7:57 PM GMT
    tuffguyndc saidwhy don't you just do all the back exercises in one day? why do you have two days of back exercises?
    what do you mean? can you please elaborate? i would like to make any correction to my routine so please explain.
  • EvenSimpler

    Posts: 15

    Oct 02, 2012 8:47 PM GMT
    what about this split??

    monday: chest, abs
    tuesday: back
    wednesday: shoulders
    thursday: biceps, triceps
    friday: legs
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    Oct 03, 2012 5:26 PM GMT
    That split you provided seems great. Again, everyone is different. Give it a shot for 5-6 weeks, and then fine-tune it at the end of that time if necessary. Be consistent, but work in minor variations each day (different hand positions, incline, weights and reps, etc.).

    If you're eating properly, you will definitely see results!
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    Oct 03, 2012 5:43 PM GMT
    All you need is 2 sets of seated rows with the grip of palms pointing down similar to a bent over row and 2 sets of lat pull downs. Do that for 10 reps, three days a week with an increase of 5% after each day. So for example it would be best to do Monday, Wednesday, Friday. You need a day break afterwards since the myosatellite cells need about 48 hours to do their job. The problem with most people when they want to build size is that after two reps with good weight, the muscle tissue is torn and ready to grow. Anything above 2 sets the muscle will just burn calories, and later eat it's self to produce energy. Read up some academic journals from time to time guys, stop going to bodybuilding.com, and sites who aim to make a profit.
  • EvenSimpler

    Posts: 15

    Oct 03, 2012 10:17 PM GMT
    Gym_bull saidAll you need is 2 sets of seated rows
    i try and avoid using the machines. they're always crowded and break down frequently.

    Gym_bull said2 sets of lat pull downs. Do that for 10 reps, three days a week
    but my back is sore for the next two to three days. there's just no way i can do pulldowns three times per week! :O

    also, what about doing pullups and lat pulldowns on the same day? or what about barbell rows using different grip types on the same day? is that effective or redundant??

    Gym_bull saidthe myosatellite cells need about 48 hours to do their job
    the what now?