back day - UK-Muscle Body Building Community

robin_3_16 · 07-04-2004, 12:51 PM

i am having trouble with back day and wanted your opinion
i cut out traps on shoulder day on advice taken from here but putting them into back day has become strenous (wrong spelling i know)
i do triceps with shoulders and thought as i did that would move them to back day, but on back day i do:
3 sets Chin ups/pull downs supersets
3 sets t bar rows
3 sets wide grip rows
5 by 5 deadlift
shhrugs 3 sets
3 sets bicep curls

so thought i should get you guys opinion on this?
thanks alot!

Greyphantom · 07-04-2004, 01:00 PM

Just wondering why you superset chins and pulldowns... chins and rows would be a better superset... also try cutting down your sets to 2 this may help some.. and doing 5 sets of deadlift with all the other ex's is pretty big... try either cutting down the sets of deads or an exercise out perhaps... my back day looks like this...

Pulldowns 2 sets
Bent over barbell rows 2 sets
rev grip pulldowns
Seated pulley rows
Deadlifts 2 sets

usually do tris after this but now changing to shoulders... also will be changing back to chins instead of pulldowns... I stay away from shrugs as my traps tend to over shadow my shoulders if I do them too much... but back day is a good place to have them...

**big pete** · 07-04-2004, 01:21 PM

yep agreed with phantom. thats alot of work there to be done on a back day!!

cut down a bit.
stick with the chins, but dont superset them with pulldowns. if you want a bastard of a lat workout, superset them with deep dumbell pullovers.

deads, the best allround mass builder for the back. end of IMO

bent over rows, exellent for hittin the upper back. and rear delts if concentrated well on form

those are my core exercises. chins each week, and rotate deads with bent rows. shrugs every once and a while. i used to train traps every week. now that ive dropped them to every 2-3 weeks they have exploded

Panthro · 07-04-2004, 01:30 PM

yep too much work, i wouldnt do 5x5 dead after all that lot!

Id stick deads first to concentrate on them as like pete says, they are THE daddy of back exercises.. then bent over rows, then chin superset and finish with shrugs.

dont do both t-bar and bent over rows in a back work out..

robin_3_16 · 07-04-2004, 01:56 PM

i superset them guys because i can only do about 3 chin ups
so after the three i superset some pulldowns in there to try and get my strength up seems to be working too
i was worried if i do bent over rows wide grip wih supersets chins
then i am only doing widening excercises not thickening?
will prob move traps to shoulder day
and cut down sets on deadlifts
may try only working traps every couple of weeks as i seem to get no growth from once a week maybe they are being overworked
thanks guys!

philipebrown · 07-04-2004, 02:02 PM

these are my back routines

Heavy

Deadlifts x 4-5
Chins x 4
Dumbell Rows x 4

go heavy, to failure on each set apart from deads, which i pyramid up to a 2 rep max.
(just managed to use 80k on each side for 2 reps the other day!)

Light

Wide grip pulldowns + Cable Rows (superset) 4 x 15
t bar rows + hyperextensions (superset) 4 x 15

use lighter weights and hardly rest between sets.

At the moment i am alternating my workouts so the first time round i do the 1st muscle heavy and the 2nd light. the next time round i swap muscle groups round.

Greyphantom · 07-04-2004, 02:13 PM

Quote:

Originally Posted by robin_3_16

i superset them guys because i can only do about 3 chin ups
so after the three i superset some pulldowns in there to try and get my strength up seems to be working too
i was worried if i do bent over rows wide grip wih supersets chins
then i am only doing widening excercises not thickening?
will prob move traps to shoulder day
and cut down sets on deadlifts
may try only working traps every couple of weeks as i seem to get no growth from once a week maybe they are being overworked
thanks guys!

pulldowns/chins for width and rows for thickening is the general rule... so rows with chins no probs...

**big pete** · 07-04-2004, 02:17 PM

philipe, i like alternating heavy/light days. love it on chest and legs, but never tried it with back! dunno why.

your light day looks superb

robin_3_16 · 07-04-2004, 02:26 PM

i thought wide grip rows widened the back?

Greyphantom · 07-04-2004, 02:28 PM

They change the angle at which the mid back is worked but are primarily for thickness...

philipebrown · 07-04-2004, 02:32 PM

here it is in full, its basically for more definition but throwing in heavy as well to keep size and strength. it also gives your tendons more of a rest after a cycle and allows them to adapt to the new tissue you have grown.

Day 1

Heavy Back, light triceps

Day 2

Heavy Biceps, light chest

Day 3

Heavy delts, light legs

Day 4

Heavy Triceps, Light Back

Day 5

Heavy Chest, light biceps

Day 6

Heavy Legs, light delts

I basically uesd to do this in one week 3 days on 1 day off. Now im using the same routine but training 4 days a week, so in an 8 or 9 day period you work each muscle twice (heavy and light). Another great thing is you never end up training the same body part on the same day of the week so it keeps you motivated and works really well.

Give me a PM and I'll outline what excercises i use for each part.

**big pete** · 07-04-2004, 03:12 PM

superb!!!

when i get back on the net i shall do.

gotta go now, will PM u v.soon

cheers

philipebrown · 07-04-2004, 03:54 PM

doing heavy back tonight, i must say i dont feel like doing deadlifts today!
Not while im on a diet!

turbo · 30-04-2004, 01:59 PM

If 5x5 deads get to you, drop them down to 5x3 or 3x3. Thats what i did. Worked for me. Also found that my grip was better for the 3 reps rather than the 5 reps.

07-04-2004, 12:51 PM	#1 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	back day i am having trouble with back day and wanted your opinion i cut out traps on shoulder day on advice taken from here but putting them into back day has become strenous (wrong spelling i know) i do triceps with shoulders and thought as i did that would move them to back day, but on back day i do: 3 sets Chin ups/pull downs supersets 3 sets t bar rows 3 sets wide grip rows 5 by 5 deadlift shhrugs 3 sets 3 sets bicep curls so thought i should get you guys opinion on this? thanks alot! __________________ Robin

07-04-2004, 01:00 PM	#2 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	Just wondering why you superset chins and pulldowns... chins and rows would be a better superset... also try cutting down your sets to 2 this may help some.. and doing 5 sets of deadlift with all the other ex's is pretty big... try either cutting down the sets of deads or an exercise out perhaps... my back day looks like this... Pulldowns 2 sets Bent over barbell rows 2 sets rev grip pulldowns Seated pulley rows Deadlifts 2 sets usually do tris after this but now changing to shoulders... also will be changing back to chins instead of pulldowns... I stay away from shrugs as my traps tend to over shadow my shoulders if I do them too much... but back day is a good place to have them... __________________ Greyphantom The Ghost who Grows!!!

07-04-2004, 01:21 PM	#3 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	yep agreed with phantom. thats alot of work there to be done on a back day!! cut down a bit. stick with the chins, but dont superset them with pulldowns. if you want a bastard of a lat workout, superset them with deep dumbell pullovers. deads, the best allround mass builder for the back. end of IMO bent over rows, exellent for hittin the upper back. and rear delts if concentrated well on form those are my core exercises. chins each week, and rotate deads with bent rows. shrugs every once and a while. i used to train traps every week. now that ive dropped them to every 2-3 weeks they have exploded __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

07-04-2004, 01:30 PM	#4 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	yep too much work, i wouldnt do 5x5 dead after all that lot! Id stick deads first to concentrate on them as like pete says, they are THE daddy of back exercises.. then bent over rows, then chin superset and finish with shrugs. dont do both t-bar and bent over rows in a back work out.. __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

07-04-2004, 01:56 PM	#5 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i superset them guys because i can only do about 3 chin ups so after the three i superset some pulldowns in there to try and get my strength up seems to be working too i was worried if i do bent over rows wide grip wih supersets chins then i am only doing widening excercises not thickening? will prob move traps to shoulder day and cut down sets on deadlifts may try only working traps every couple of weeks as i seem to get no growth from once a week maybe they are being overworked thanks guys! __________________ Robin

07-04-2004, 02:02 PM	#6 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	these are my back routines Heavy Deadlifts x 4-5 Chins x 4 Dumbell Rows x 4 go heavy, to failure on each set apart from deads, which i pyramid up to a 2 rep max. (just managed to use 80k on each side for 2 reps the other day!) Light Wide grip pulldowns + Cable Rows (superset) 4 x 15 t bar rows + hyperextensions (superset) 4 x 15 use lighter weights and hardly rest between sets. At the moment i am alternating my workouts so the first time round i do the 1st muscle heavy and the 2nd light. the next time round i swap muscle groups round. __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

07-04-2004, 02:17 PM	#8 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	philipe, i like alternating heavy/light days. love it on chest and legs, but never tried it with back! dunno why. your light day looks superb __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

07-04-2004, 02:26 PM	#9 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i thought wide grip rows widened the back? __________________ Robin

07-04-2004, 02:28 PM	#10 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	They change the angle at which the mid back is worked but are primarily for thickness... __________________ Greyphantom The Ghost who Grows!!!

07-04-2004, 02:32 PM	#11 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	here it is in full, its basically for more definition but throwing in heavy as well to keep size and strength. it also gives your tendons more of a rest after a cycle and allows them to adapt to the new tissue you have grown. Day 1 Heavy Back, light triceps Day 2 Heavy Biceps, light chest Day 3 Heavy delts, light legs Day 4 Heavy Triceps, Light Back Day 5 Heavy Chest, light biceps Day 6 Heavy Legs, light delts I basically uesd to do this in one week 3 days on 1 day off. Now im using the same routine but training 4 days a week, so in an 8 or 9 day period you work each muscle twice (heavy and light). Another great thing is you never end up training the same body part on the same day of the week so it keeps you motivated and works really well. Give me a PM and I'll outline what excercises i use for each part. __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

07-04-2004, 03:12 PM	#12 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	superb!!! when i get back on the net i shall do. gotta go now, will PM u v.soon cheers __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

07-04-2004, 03:54 PM	#13 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	doing heavy back tonight, i must say i dont feel like doing deadlifts today! Not while im on a diet! __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

30-04-2004, 01:59 PM	#14 (permalink)
turbo Getting HUGE! Join Date: Nov 2003 Posts: 1,123	If 5x5 deads get to you, drop them down to 5x3 or 3x3. Thats what i did. Worked for me. Also found that my grip was better for the 3 reps rather than the 5 reps.