Training back

[rowdy26]

This is my present back routine, not sure if I'm hitting all the muscles.

Wide grip pulldowns to the front 3x8-12

Bent over barbell rows 3x8-12

Dumbell rows 3x8-12

Close grip cable rows 3x8-12

[JUICE]

looks good to me, just try to change it every 4 weeks or so. Dou do shrugs too. I've been training them with back these 4 weeks, then train them with shoulders for another 4 weeks.

[NYCmitch25]

Originally posted by JUICE
looks good to me, just try to change it every 4 weeks or so. Dou do shrugs too. I've been training them with back these 4 weeks, then train them with shoulders for another 4 weeks.

Juice is the man.


I like to vary grips and tempo - reverse, wide, etc.
Do you DeadLift?

[rowdy26]

I'll do shrugs whenever....they were given to me as a gift by the man upstairs, so I usually don't focus on them to much.

[beefcake]

Originally posted by rowdy26
I'll do shrugs whenever....they were given to me as a gift by the man upstairs, so I usually don't focus on them to much.

I used to say that about my shoulders. There's always room for improvement.

[rowdy26]

No, I've never really done any deadlifting. I'll do the stiff legged deadlifts for my hamstrings, but that's about it.

[mcalo4]

Your missing out if you don't do deadlifts. I'd do them unless you've got some type of low back ailment. Deads will build your back from your ass to your neck.

You can always tell the deadlifters apart from the non-deadlifters. Their backs are a little more meatier and denser

[SloppyJo]

yea i agree... deadlifts should be in any back routine... as much as i hate doin em, theyre one of the best exersizes u can do

[NYCmitch25]

Maybe you should post your routine for critique?

[shortz]

Not sure if you're hitting all the muscles? Can't believe no one caught that. Angle training is largely a myth bro. You are hitting all of the muscles in the back with just any ONE of those movements.

IMO, redundant movements are a waste. Do a pulldown motion, a pull from the front, then deads. That's all you ever need. Dunno where to start? Hit chins, BB rows and deadlift. Those are the king of back exercises.

[NYCmitch25]

Originally posted by shortz
Not sure if you're hitting all the muscles? Can't believe no one caught that. Angle training is largely a myth bro.

Well... its a little premature for this plus I dont believe that to be completely true. Direction -doing an exercise from a diff angle can be benificial (such as a bench press incline). I can prove it. Go to any gym and come back in a year the ppl who look the same having changed their routine.

You are hitting all of the muscles in the back with just any ONE of those movements.

Sorta correct but I have to disagee. Maybe you get close with a few of the movements.
Pullup/Chinup - Upper back, Bi's, Forearms
Lat Pulldown - Lats, Middle & lower traps, bi's
Shrug - Upper Traps, Gripping muscles
Cable Row - Lats, Middle traps, rear shoulders, Bi's
Bent-over rows - Lats, Middle traps, rear shoulders, Bi's
Deadlift - Gluts, Hams, Spinal muscles, Traps

IMO, redundant movements are a waste.

True ppl do this all the time without knowing it.

Do a pulldown motion, a pull from the front, then deads. That's all you ever need. Dunno where to start? Hit chins, BB rows and deadlift. Those are the king of back exercises.

Good advise. Why? A little vague. They are the king because they are the most mass building exersices for back. If I had to pick only 4 exercises to do: Squat, Deadlift, Bench, Row. Plus before tackling the big movements should take into consideration training age. How long has he been lifting?

I wrote too much...

[shortz]

Originally posted by NYCmitch25
Little premature for this plus I dont believe that to be completely true. Direction -doing an exercise from a diff angle is benificial (such as a bench press incline).

Sorta correct but I have to disagee. Maybe you get close with a few of the movements.
Pullup/Chinup - Upper back, Bi's, Forearms
Lat Pulldown - Lats, Middle & lower traps, bi's
Shrug - Upper Traps, Gripping muscles
Cable Row - Lats, Middle traps, rear shoulders, Bi's
Bent-over rows - Lats, Middle traps, rear shoulders, Bi's
Deadlift - Gluts, Hams, Spinal muscles, Traps


True ppl do this all the time without knowing it.

Good advise. Why? A little vague. They are the king because they are the most mass building exersices for back. If I had to pick only 4 exercises to do: Squat, Deadlift, Bench, Row. Plus before tackling the big movements should take into consideration training age. How long has he been lifting?

Angle training has its' benefits, but not in trying to specifically hit a certain area. If you truly believe that pulldowns and chins/pullups work different muscles, then I believe you need to do more research. They are pretty much THE SAME EXACT MOVEMENT. How could they possibly target different muscles? Not to mention, compound movements make it IMPOSSIBLE to target certain muscles. The body is designed to take a work load and share it with all muscles available.

Oh, and deads don't work any part of the upper back? If so, then how do you support the weight? The upper back plays an important role in supporting the weight, otherwise, your C and T spine would crumble when trying to pick up the weight. Next time you deadlift, feel the strain you get. You should feel it in your chest, traps, shoulders, bis, traps, middle back etc.

[NYCmitch25]

I understand what your point is with the angle training. It your context its correct.

I've done plenty of research. The lat pulldown and the pullup are absolutely similar especially if the pullup is performed in wide grip variety this (how most ppl perform the exercise) shifts more focus to the LAT. I have the chinup is listed with the pullup. This is why its somewhat diff. (forearm, etc.) and confusing to you.

I already had the deadlift debat. In fact I do quite a bit of deadlifts. I do close to 500lbs. Its a lower back (spinal muscle) workout. It does depend on the style too. I am refering to traditional.
You are somewhat "nitpicking" i.e when you bench you involve the front should so bench is a shoulder workout...ok fine your right.
Deadlift form sucks, help

Deadlifts posted by YJ. (A year or so ago.)
This is one of the best overall weightlifting exercises for bodybuilders and power athletes. It loads the quads, hamstrings, glutes, and spinal muscles. It also loads the shoulder and upper back muscles.(10, 11) There are two deadlift styles- traditional and sumo.(10) While most powerlifters use the sumo style, bodybuilders should use the traditional style because it works the quads and glutes better.

The technique: Stand with feet flat on the floor, shoulder-width apart and toes pointed slightly outward. Squat down and grasp the bar using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Keep back flat, chest up and out, arms straight, and eyes focused ahead. Lift the bar by extending the knees and hips. During the lift, maintain a flat back and straight arms, and keep the weight close to the body. Pull up the weight to a standing position.

Were starting to move away from his question. I actually agree with your overall response to his question. Its some of the things in the middle. Dont do redundant xercies. Do the best exercises possible for back.

[njlovehandles]

Not to get off subject , but I have really incorporated the deadlift foer the past year and a half, and loved every minute of it. I stopped for the past 3 weeksm, and have noticed much better gains in my leg routines. Because of this I am going to lay off the dl for a few months. If Im not really going to use them as a primary back movment, how often should i do them.
I figure once every two or three weeks, and at a high rep range of 15-8, just to maintian the areas that the movment hit. This woyulsd be done as a 3rd or fourth snd last movment of back day.I must say they did make my back, and rear delts much more. dense. Thanx for the help

[shortz]

Originally posted by njlovehandles
Not to get off subject , but I have really incorporated the deadlift foer the past year and a half, and loved every minute of it. I stopped for the past 3 weeksm, and have noticed much better gains in my leg routines. Because of this I am going to lay off the dl for a few months. If Im not really going to use them as a primary back movment, how often should i do them.
I figure once every two or three weeks, and at a high rep range of 15-8, just to maintian the areas that the movment hit. This woyulsd be done as a 3rd or fourth snd last movment of back day.I must say they did make my back, and rear delts much more. dense. Thanx for the help

Actually, deads do not have to be done every week. You can supplement different things in it's place. For instance, week 1 you deadlift, week 2 do Good Mornings, week 3 rack pulls or hypers with additional ham work, then cycle back to week 1. You will find much better gains over all. Heavy deadlifting taxes the CNS more than any other movement.