GSleigh

Agreed... Everything i read from this guy i seem to end up writing down soem where and working into my routines or ideas on the subject! LOL

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stow

Paul learnt everything he knows from John Hodgson

Tomskiii

Hey guys, so what would be an example complementary set of exercises for back?
the gym i'm currently using doesnt have anywhere to do chins :(

boldster

Hi all this is my first post on here, i am dedicated well i think im dedicated, my diet is pretty much spot on as well as my training but this is why i am posting here my BACK isthe damndest hardest muscle for me to develop properly have been training solid now for 1 and half years can someone give me some tips advice routines etc, am taking hurricane xs & L glutamine from MP, please help a desperate guy, thanks

notts890

whats your routine mate?
back workouts should be built around deads. chins and rows imo

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Agreed runing anadrol on your first cycle is like fisting a virgin. Overkill...

cellaratt

will help if you post current routine...

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boldster

current routine
monday
2x 10 warm up bench press
1x10 35kg
2x8 40kg
2x cooling down sets
3 sets incline bp
couple sets of flyes

arms
1 warm up set 12.5kg for 12 reps
2 sets 15kg for 10 reps
3 sets hammer curls or reverse curls

Tuesday
4 sets pull downs
4 sets straight arm pull downs
4 sets of seated rows
4 sets shrugs
3 upright rows

Wednesday
either 5 sets on leg xtension or aquats depend where i train that day
4 sets leg press
3 sets leg curls
4 sets calf raises

Thursday
4 sets shoulder press on smith 1 warm up inc
4 sets or lateral raise
4 sets reverse flyes on pec dec
4 or 5 sets of tricep pressdown
4 sets one arm reverse pressdown

Friday same as Monday

notts890

pulldowns swap for chins (wide grip)
straight arm pulldowns get rid
cable rows swap for bent over rows
get rid of the shrugs and upright rows replace with deadlifts

chins and rows 4sets pyramid up the weight
deads 5x5

chins for width rows for midlle and lower back deads for everything!

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Agreed runing anadrol on your first cycle is like fisting a virgin. Overkill...

boldster

what type of pullups we talking there are several ways to do these, body straight when pullong or chest up and out, can't think of their name
how many sets and what exercises should i do and whar rep range, thank you also for the advice

Tatyana

+1

An exercise that is not used all that often

ghostdog

wide grip pullups superset with straight arm pulldowns is my favourite superset and definately mashes the lats.

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the_muss

Heavy one arm rows.

Lost Soul

disagree with most of that if the 5 rep range goes across the board.

If you are trying to achieve size, train for size, if you want strength train for strength. I assume this thread is all about the thickness of a back, therefore size

For some people chins are pointless to build size, simple reason, they cannot control the movement o get enough clean reps out to promote size, sets of 3-4 shady chins is not close to controlled sets of 8-12 pull downs to the front with form and tempo. the grip need not be too wide either.

5 reps on deads will promote good strength and a good core but is not number one for back size

straight arm push downs are fine at the end of a session for seasoned trainers

cable rows again promote constat tension on a horizontal plane so can be put in over a BO row as many simply cant handle the weight and form with BO row.

the ideal scenario is very clean controlled pull ups with additional weight being added week in week out to a rep range of 8-12 but for how many people is this actually the case

screwing around with 1-4 reps of poor form chins = minimal anything other than frustration

If you can do the former then you have a good place to nailing back width and dont discount straight arm pushdowns for advanced trainers

you may even look at splitting the back up into 2 sessions over the week with horiztonal and verticle work with other upper body muscle groups

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mikex101

Im going to throw the cat amongst the pigeons here.

Dont close grip chins allow
A)More weight to be used
and
B)Allow a full ROM of the lats?

Ive been doing them for a while (not that i can do many like!) and they seem to be flaring my back out nicely.

Edit, crap spelling!

Lost Soul

and

(C) the inclusion of more emphasis on assisting muscles though taking a % of the workload away from the primary muscle group targetted

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