too much for back?

davisville64

Member
Is this too much for back?

Deads 4 sets
Lat pull downs 4
Barbell rows 4
DB rows 3
DB pull overs 3


I was thinking of either A) dropping the pull overs or DB rows or B) doing 3 sets of everything, except 4 for deads.


Thanks. :cheers:
 
I would drop the

BB row
DB rows
DB pull overs
entirely

and drop the deads and pull downs to 2 sets each max



CROWLER
 
i too find that my back grows fine with low volume...my back routine looks like this:

3x6 Deads
2x6-8 Pullups
1x6(very heavy) 1-arm Rows
 
switch lat pulldowns for chins and do pullovers only on occasion for a change of pace ...also, 3 sets for everything will be fine
 
I would drop pullovers. Keep everything else the same except do only three sets bb rows and every 3 weeks switch from doing them overhand grip to doing them underhand grip. Also try swithing every three to four weeks from doing deads first to doing them last. Just for a change of pace.
 
CROWLER said:
I would drop the

BB row
DB rows
DB pull overs
entirely

and drop the deads and pull downs to 2 sets each max



CROWLER
Click to expand...
Hey just curious what your back routine is like w/o all those exercises. Is that all you do then is dl and pulldowns.
 
davisville64 said:
Is this too much for back?

Deads 4 sets
Lat pull downs 4
Barbell rows 4
DB rows 3
DB pull overs 3


I was thinking of either A) dropping the pull overs or DB rows or B) doing 3 sets of everything, except 4 for deads.


Thanks. :cheers:
Click to expand...

i like to alternate between 2 programs from week to week. for example, this week for back is:
deadlifts
barbell rows
close grip pulldowns

next week back:
good mornings
t-bar rows
wide grip pulldowns

lather, rinse, repeat......
 
Beelzebub said:
i like to alternate between 2 programs from week to week. for example, this week for back is:
deadlifts
barbell rows
close grip pulldowns

next week back:
good mornings
t-bar rows
wide grip pulldowns

lather, rinse, repeat......
Click to expand...
I have yet to try good mornings but have alot of friends that like them. I was also for awhile switching form wide grip to close grip every week as well and for bb rows I would switch from OH to UH grip every week. Now I do it every three weeks. No big difference though.
 
max-rot98 said:
I have yet to try good mornings but have alot of friends that like them. I was also for awhile switching form wide grip to close grip every week as well and for bb rows I would switch from OH to UH grip every week. Now I do it every three weeks. No big difference though.
Click to expand...

good mornings has helped tremendously with my deadlifts. especially with the pop off the bottom.
 
Beelzebub said:
good mornings has helped tremendously with my deadlifts. especially with the pop off the bottom.
Click to expand...
Really, well maybe I'll start doing them for the next couple weeks. Deads really aggravate the hurnia I have. Since I can't go real heavy on deads I might as well switch to goodmornings at least till after my surgery. Thanks for the info Beelz.
 
i used to have a heck of a time training back, so i split it up into two workouts. on week 1 i will do workout A, in week 2 i will hit workout B...then repeat.

workout A: deadlifts, chin-ups, rack chins, pull downs

workout B: good mornings, bb rows, seated rows
 
Beelzebub said:
i like to alternate between 2 programs from week to week. for example, this week for back is:
deadlifts
barbell rows
close grip pulldowns

next week back:
good mornings
t-bar rows
wide grip pulldowns

lather, rinse, repeat......
Click to expand...
Only 3 lifts for back? I'll try it I guess

And what is the difference between good mornings and hyperextensions?
 
davisville64 said:
Only 3 lifts for back? I'll try it I guess

And what is the difference between good mornings and hyperextensions?
Click to expand...
With good mornings you put a barbell on your shoulders like you would when you squat. Take a slightly wider than shoulder width stance with knees slightly bent. From there bend over at the waist until you hit 90 degrees then slowly return to the original position. Hyper extensions are basically the same thing except done on a special piece of equipment (I'm sure you know this). This way there is less strain exerted on your lower back. For me, good mornings are much more able to **** up my lower back than hyperextensions. Not a huge fan of GM's, but they work.
 
For anyone that does goodmornings would you mind telling me about how much weight you use in comparison to your deadlift so I can gauge where I should be around.(I know everyone is different just trying to get an idea)
 
max-rot98 said:
For anyone that does goodmornings would you mind telling me about how much weight you use in comparison to your deadlift so I can gauge where I should be around.(I know everyone is different just trying to get an idea)
Click to expand...

GM's and deads are in total different categoes for weight being used. I'm deading in the 500's, but GM's are ~185 for 10, then again I've only been at em for 2 workouts so far. Gotta be extra safe with GM's, putting your back in such a compromising position. I only know a few guys that exceed 315 and they're competitive PL'ers.
 
THe idea of a proper GM is not to bend at the waist, but to push your hips back. This allows for a better form, and the ability to go much heavier. During my pl days I commonly used over 400 pounds for GM's, they will not only help increase deadlift weight, but also your squat. I now use a variation of them from the floor for oly style weightlifting.
 
ryansm said:
THe idea of a proper GM is not to bend at the waist, but to push your hips back. This allows for a better form, and the ability to go much heavier. During my pl days I commonly used over 400 pounds for GM's, they will not only help increase deadlift weight, but also your squat. I now use a variation of them from the floor for oly style weightlifting.
Click to expand...

hmm, maybe i've been doing it wrong. now, that i think about it, my squat hit a PR too once i started GM's up.
 
ryansm said:
THe idea of a proper GM is not to bend at the waist, but to push your hips back. This allows for a better form, and the ability to go much heavier.
Click to expand...
I know what you're saying and I guess that's what I intended to say. So I have been doing them right. Still kills my lower back regardless.
 
Yeah I asked a couple of my competitive pl buddies at the gym yesterday they both do them at around 405 lbs. I will be starting them next week.
 
Dorian Yates posted this back workout in FLEX this month... what do you think?

Close grip pulldowns 2 sets
Chins 2 sets
Barbell/t-bar Rows 2 sets
seated pully rows 2 sets
hypers 2-3 sets


He also does 1-2 sets of warmups before each lift.
 
max-rot98 said:
For anyone that does goodmornings would you mind telling me about how much weight you use in comparison to your deadlift so I can gauge where I should be around.(I know everyone is different just trying to get an idea)
Click to expand...
Well, I know that the heaviest I've gone for GMs was 495x3 on my ME day, it was a bit rough, but I got all three. I can't really say how much the DL was though because I was training westside style so regular DLs weren't part of the program, but I would wager my DL would be anywhere from 450-475, but that's just a guess on my part. Come monday when school starts and I get back to a full service gymInvalid Link Removed, I'll probably test my numbers on the big three and see where I'm at.
 
UHCougar05 said:
Well, I know that the heaviest I've gone for GMs was 495x3 on my ME day, it was a bit rough, but I got all three. I can't really say how much the DL was though because I was training westside style so regular DLs weren't part of the program, but I would wager my DL would be anywhere from 450-475, but that's just a guess on my part. Come monday when school starts and I get back to a full service gymInvalid Link Removed, I'll probably test my numbers on the big three and see where I'm at.
Click to expand...
Cool man thanks. Yeah I will be starting them monday so I'll know by then but post your numbers anyway and how much you think GM's helped your dl.
 
UHCougar05 said:
Well, I know that the heaviest I've gone for GMs was 495x3 on my ME day, it was a bit rough, but I got all three. I can't really say how much the DL was though because I was training westside style so regular DLs weren't part of the program, but I would wager my DL would be anywhere from 450-475, but that's just a guess on my part. Come monday when school starts and I get back to a full service gymInvalid Link Removed, I'll probably test my numbers on the big three and see where I'm at.
Click to expand...

i'm wagering your deadlift is stronger than that. if not now, it will climb fast. that's a crazy GM.
 
davisville64 said:
Dorian Yates posted this back workout in FLEX this month... what do you think?

Close grip pulldowns 2 sets
Chins 2 sets
Barbell/t-bar Rows 2 sets
seated pully rows 2 sets
hypers 2-3 sets


He also does 1-2 sets of warmups before each lift.
Click to expand...
Sound good but I like to do more than two sets per exercise. So I would cut back an exercise or would add another and do what beelz does 3 one week and 3 the next. Just something about doing two sets of each exercise I don't like JMO
 
Beelzebub said:
i'm wagering your deadlift is stronger than that. if not now, it will climb fast. that's a crazy GM.
Click to expand...
I hope so. That was done in either march or april, then I got so busy with school and work that my gym time took a hit. I hope to work up to that again, but I plan to add more deadlifts into my workouts when school starts. Hopefully I maintained at least a portion of my strength, but I'll see where I'm at monday.
 
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