my favorite day and i want to try something new..write me a back day quick! headed to the gym in a few..can't do bent over rows or tbars because of injury. Interested to see what i get!
MESO-Rx
Anabolic Steroids
BACK DAY!
- Thread starter tubesox
- Start date
Boilermech
New Member
5sets/4 to 6 reps every exercise. 60 to 90 seconds between sets except for deadlifts. On deads I usually wait 3 minutes because I exert so much energy on them. Every set the weight is increased unless I can't reach 6 reps.
Conventional deadlifts
Seated rows narrow grip.
Pulldowns wide grip
Dumbell rows
Narrow grip weighted pull-ups
Had to substitute my BB rows with pull-ups since you said you couldn't do them. But other than that this is what I do on back day. Medium reps heavy weight.
Enjoy your back workout what ever you end up doing.
Conventional deadlifts
Seated rows narrow grip.
Pulldowns wide grip
Dumbell rows
Narrow grip weighted pull-ups
Had to substitute my BB rows with pull-ups since you said you couldn't do them. But other than that this is what I do on back day. Medium reps heavy weight.
Enjoy your back workout what ever you end up doing.
I just used this..used to high reps except on deads and i still cant do deads yet. This is a nice shock to the lats and rhomboids though, i like it. Good lookin out bud
I have grown to like snatch grip deadlifts a lot, but if bent over row etc. is a problem I am not sure it's for you right now. Boilermech pointed out mostly all of the best back exercises, but I like wide grip cable row up to neck also for upper back and machine pull over for preexhausting lats, have trouble free recovery.
hotdog23
New Member
Snatch grip from deficit is ultimate lift. Period. If I had to pick one exercise that would be it.
@tubesox
I like keeping things REAL simple. I would just do
Seated cable row variation x6
Pull down variation x6
Seated rdf x4
Shrugs x4
Curl variation x4
None of those should cause u issue. Hope u heal soon. Take it slow
What do you guys think about sumos? I hate em.. But usually what i hate is what i need
hotdog23
New Member
I've been doing them a lot to correct an imbalance. Will keep your back much more upright during the lift, if that's part of the issue. Kills my glutes lol
I like them and hate them all at once... it's a movement heavily relying on technique, yes as if conventional deadlift doesn't require enough technique... but once you feel it right I think it's a good movement. However I like conventional most, next is snatch grip and after is sumo. Anyway would use full rom deadlift over RDL always... I know lots of people use RDL for hammies and glutes but sumo is an overall more complete exercise in that regard
Me too.Great range of motion.I alternate then with bb rows every other workout.
And the fact that they are less taxing on the lower back too.
Dumbbell bent over rows are superior to bb bent over rows because it doesn't require your lower back to support you IMO. Less pain and less cheating in the movement.
Ive been exclusively using palms up pulldowns for years in place of wide grip pulldowns cuz I believe it stresses the whole upper back muscles better than wide grip.
I pretty much superset an isolation movement then to a compound every time otherwise the biceps can way overcompensate for the intended back muscles.
Coincidentally enough back day is also forearm day too. Like fuckin popeye
Ive been exclusively using palms up pulldowns for years in place of wide grip pulldowns cuz I believe it stresses the whole upper back muscles better than wide grip.
I pretty much superset an isolation movement then to a compound every time otherwise the biceps can way overcompensate for the intended back muscles.
Coincidentally enough back day is also forearm day too. Like fuckin popeye
Btw @tubesox
I switched to smith upright rows per your suggestion and the crippling neck pain has stopped. Thank you
I switched to smith upright rows per your suggestion and the crippling neck pain has stopped. Thank you
Glad it worked for you, cant have neck problems on the best day of the week...shoulder day!
weighted chinup
Member
I think peoples needs for back development can be completely fulfilled with a vertical pull, a horizontal row, and a rear delt fly, as long as they do enough volume and focus on progressively getting stronger in these movements.
Make appropriate choices in exercise selection and pick movements that you enjoy doing, as this will keep you focused and motivated at getting better at them.
I like to keep exercise selection focused on the lifts I want to get stronger in and simply do these lifts with more total volume instead of adding in extra lifts. There is nothing wrong with an appropriate amount of variety but a successful routine should have you focused on getting stronger in your main lifts.
Upper back for me gets trained on Pull day which is performed 2x week. I structure it like this
Weighted Chin-up
Weighted Pull-up
BW Wide Grip Pull-up
Seated Row
Reverse Pec Deck Fly
Lying Cable Curl
Weighted Chin-ups and Seated Rows are responsible for the majority of my back development. They are the main lifts I do for back so my goal is to get better at doing them.
Make appropriate choices in exercise selection and pick movements that you enjoy doing, as this will keep you focused and motivated at getting better at them.
I like to keep exercise selection focused on the lifts I want to get stronger in and simply do these lifts with more total volume instead of adding in extra lifts. There is nothing wrong with an appropriate amount of variety but a successful routine should have you focused on getting stronger in your main lifts.
Upper back for me gets trained on Pull day which is performed 2x week. I structure it like this
Weighted Chin-up
Weighted Pull-up
BW Wide Grip Pull-up
Seated Row
Reverse Pec Deck Fly
Lying Cable Curl
Weighted Chin-ups and Seated Rows are responsible for the majority of my back development. They are the main lifts I do for back so my goal is to get better at doing them.
Aye rack pull ups are great once in a while 
People look at you like some kinda retard but fuck them lats like wings anyway... Actually it has been commented a lot regarding chin up and pull up and many believe chins are better because bigger rom etc. but I still like doing both and hammer grip chins also awesome... BTN pull ups are really nice but not for everyone, BTN chins are something else... best biceps exercise bar none for me. I like your routine weighted chinup but no deadlifts for me equals no full back workout, erector spinae get not enough stress from bent over movements alone. Using only rear delt flies is not enough for rear delts for me, I like to add BTN pull up or rear delt row just because I like doing compound movements especially.
People look at you like some kinda retard but fuck them lats like wings anyway... Actually it has been commented a lot regarding chin up and pull up and many believe chins are better because bigger rom etc. but I still like doing both and hammer grip chins also awesome... BTN pull ups are really nice but not for everyone, BTN chins are something else... best biceps exercise bar none for me. I like your routine weighted chinup but no deadlifts for me equals no full back workout, erector spinae get not enough stress from bent over movements alone. Using only rear delt flies is not enough for rear delts for me, I like to add BTN pull up or rear delt row just because I like doing compound movements especially.
Hammer Strength Lat Pulls
Close Grip Seated Row
Dumbell Pull Over
Widegrip Seated Row
3x10 Add weight each set, go to failure on the last set. Go heavy as fuck, squeeze hard.
Close Grip Seated Row
Dumbell Pull Over
Widegrip Seated Row
3x10 Add weight each set, go to failure on the last set. Go heavy as fuck, squeeze hard.
I also like pullovers with a deep stretch focusing on my late on te down movement. I also superset everything on back day. My back is developing but not as fast as I'd like. Today is back day and it looks like this....
1.Wide grip pull downs-ss with ext arm push downs with a wide grip.4 sets
2.t-bar rows ss v-handle pull-ups (4sets)
3. Db rows 4 sets
4.seated cable rows ss 1 arm cable pull downs (off the floor)
And I may add in 3 sets of deadlifts.
1.Wide grip pull downs-ss with ext arm push downs with a wide grip.4 sets
2.t-bar rows ss v-handle pull-ups (4sets)
3. Db rows 4 sets
4.seated cable rows ss 1 arm cable pull downs (off the floor)
And I may add in 3 sets of deadlifts.
