Workout Routines

[weighted chinup]

@weighted chinup Ive been incorporating this improved back workout and I have to say I really like it

Been doing
Chin-up
Wide grip pull-up
Seated rows
pec dec rear delt

Man do I feel it. Im not quite up to weighted chin-ups but soon. Im doing BW sets of 10,8 and 5's. Im really weak at the wide grip pullups, Im only getting sets of 4 but I just keep at them until I hit my rep goal, which is 20 right now.

I went to try the chest supported rows on an incline bench but I'll have to admit, I ended up not doing it, I couldnt figure out how to get on the bench with the weights. LOL ya I know totally rookie time.

I'll watch some videos on it.

Thanks again man, really appreciate it

This is great to hear. Your strength levels for chin ups and pull ups are fine, you will be adding weight around your waist in no time.

I use a really long incline bench so the weights don't end up banging the floor when I come down. I just slouch my body to the side to pick up each dumbbell and go from there. When I use the standard adjustable benches, the dbells are too close to the floor, making it very difficult. A lot of gyms have a machine for this too..

As for getting on the bench with the weights. Just lay the dbells down, one on each side, and once you are lying down on the bench you can pick them up then. Trying to position yourself on the bench with the dumbbells in hand at the same time is very difficult, so lay them on the floor, get on the bench, and reach down to pick them up.

I wouldn't worry too much, right now your exercise selection is really solid, focus on getting really strong in chin ups and seated rows. Seated rows are just as good as c-sup rows and hit all major points in your back. If you do a neutral grip with elbows tucked with a shoulder squeeze you end up hitting middle back, rear delts, and lats really well.

When the strength gains slow down and you feel your capacity for more work has increased, or if you feel you need the extra variety, add in another middle back exercise.

 

[FuriousWO]

Should I stick with this same selection of exercises without changing any out for awhile?
Also supported T bar is the same as the chest supported dumbbell rows right?

Thanks again

 

[weighted chinup]

Stick with them, they look good. Focus on getting your w. chinup really strong and same with the seated row. These two lifts will be responsible for the majority of your back development. Look at it this way, if you can do 10 reps of chin ups with 2 plates around your waist, your arms and lats will reflect that. Also, if you have a really strong row and you do enough volume, your middle back will reflect that.

You can address weak points later on by adding in extra lifts. A lot of guys will say stuff like ' i have small biceps, should i do chin ups instead of curls ' ? Why not do both? More volume and the extra variety will facilitate better results.

 

[Ozzy619]

Stick with them, they look good. Focus on getting your w. chinup really strong and same with the seated row. These two lifts will be responsible for the majority of your back development. Look at it this way, if you can do 10 reps of chin ups with 2 plates around your waist, your arms and lats will reflect that. Also, if you have a really strong row and you do enough volume, your middle back will reflect that.

You can address weak points later on by adding in extra lifts. A lot of guys will say stuff like ' i have small biceps, should i do chin ups instead of curls ' ? Why not do both? More volume and the extra variety will facilitate better results.

I've been doing your PPL routine for only a couple weeks (maybe 3) and Im already getting people at my gym telling me I look bigger and better. Still trying to add more volume on my pull ups and dips. but Im getting there. Btw, 2 plates while doing chin ups is crazy as hell. Oneday

 

[weighted chinup]

Also supported T bar is the same as the chest supported dumbbell rows right?

C. Supported T Bar Row is the same thing, I would personally use a machine for chest supported dbell rows instead of heavy dumbbells, so if you have the machine available I would make use of it.

 

[Ozzy619]

C. Supported T Bar Row is the same thing, I would personally use a machine for chest supported dbell rows instead of heavy dumbbells, so if you have the machine available I would make use of it.

How do you feel about bent over rows using the barbell? I see people doing two different versions of it, one where they have the bar in between their legs and the other where they're gripping the bar like a reverse curl, similar to an upright row.

 

[weighted chinup]

I've been doing your PPL routine for only a couple weeks (maybe 3) and Im already getting people at my gym telling me I look bigger and better. Still trying to add more volume on my pull ups and dips. but Im getting there. Btw, 2 plates while doing chin ups is crazy as hell. Oneday

Sounds like its working out great for you. One thing to keep in mind is that when guys start training with a lot of volume they very quickly notice a pretty big improvement in how much fuller they look. High volume actually causes you too hold more glycogen.

If you ever feel like you are working far beyond your bodies ability to recover and your performance is suffering, you can take a few days off where you reduce your volume, maybe only doing a couple sets of each lift (just to keep the movements fresh in your mind). If you were truly overreaching, you will come back stronger after taking the deload.

2 Plates is achievable . Your motivation for achieving it should be how freaky your arms and lats will be when you can pump out 90lb chin ups for reps. Plus it makes everyone look at you like some kind of freakshow. How can anyone top that?

 

[FuriousWO]

Btw, 2 plates while doing chin ups is crazy as hell. Oneday

LOL, right?!?!

 

[FuriousWO]

@weighted chinup you should be a motivational speaker

 

[weighted chinup]

How do you feel about bent over rows using the barbell? I see people doing two different versions of it, one where they have the bar in between their legs and the other where they're gripping the bar like a reverse curl, similar to an upright row.

My own personal opinion on either of those lifts is I prefer taking the lower back and legs out of the equation as much as I can. Too much potential for body English. Personal preference, that is all.

Bent over BB rows is a really solid lift for putting on a lot of muscle mass. It also has a lot of advantages for your overall strength development, which is why its pretty much the standard row used in every strength training routine or 5x5.

I mentioned earlier, lifters who aren't complete beginners can address their back development using 2-3 lifts instead of 1. This is actually ideal for BB'ing too since we have more variety in workload.

You could replace seated or c-sup rows for Bent over BB rows and make it your main middle back lift, that could easily work, but I like seated rows and csup rows better, I feel they hit your middle back better.

 

[FuriousWO]

I'm not familiar with c-sup row, and google didn't know either. What's the full name?

 

[weighted chinup]

that's my bad, i got lazy and used a ridiculous abbreviation

chest supported row

 

[FuriousWO]

Ohhhhhhh lol

 

[Ozzy619]

that's my bad, i got lazy and used a ridiculous abbreviation

chest supported row

Haha I googled it too but eventually figured it out. I have a couple csup machines at my gym that I never use. Looks like tomorrow Ill be breaking them in.

 

[FuriousWO]

Haha I googled it too but eventually figured it out. I have a couple csup machines at my gym that I never use. Looks like tomorrow Ill be breaking them in.

Same I have a couple that I've never used

 

[Ozzy619]

Same I have a couple that I've never used

I did that chest supported row today but didn't go too heavy. Felt like I was rowing a boat but got a really good pump. Ill be adding this into the mix.

 

[weighted chinup]

I did that chest supported row today but didn't go too heavy. Felt like I was rowing a boat but got a really good pump. Ill be adding this into the mix.

Nice, was it one of the machines that you load plates onto, or did it have a pin selector stack?

 

[Ozzy619]

Nice, was it one of the machines that you load plates onto, or did it have a pin selector stack?

I used the two machines that take plates. One you sit straight up and can load both sides (I did two plates on each side). The other you lay down at like a 45 degree angle and load plates on a single bar (this was my last workout and only did 1 plate).

 

[Ozzy619]

Nice, was it one of the machines that you load plates onto, or did it have a pin selector stack?

I don't do alot of machines with the pins with exception to the pec deck and cables. My gym has a huge selection of plate machines and free weights.

 

[weighted chinup]

I used the two machines that take plates. One you sit straight up and can load both sides (I did two plates on each side). The other you lay down at like a 45 degree angle and load plates on a single bar (this was my last workout and only did 1 plate).

Sounds good. Wish my gym had one of those things lol, I would probably replace doing them with dumbbells and use the lying down 45 degree machine instead, I feel like too much energy gets wasted handling heavy dumbbells on certain lifts, getting them into position etc)

I don't do alot of machines with the pins with exception to the pec deck and cables. My gym has a huge selection of plate machines and free weights.

Yeah I feel the same way. I only use the peck deck machine and the cable machines for rope press downs, an additional machine for seated lateral raises and a leg curl machine. I always preferred plate loaded machines for whatever reason, I opt for those whenever I can unless there is something really cool that just agrees with your body and feels right.