View Full Version : Back Routine
Syringemouth
11-09-07, 9:38 am
I switched up my back routine this week. I was doing: Barbell Rows, Pulldowns, Deadlifts and Cable Rows.
My new routine is: Dead Lifts, Chins, T Bar Rows and Dumbbell Rows. I wanted to be sure I hit two movements for width and two for thickness. What do you think?
For T-Bar Rows I am sticking a universal bar in the corner of two walls and just using the bar for a grip no handle of any type is connected.
Thanks.
Do you like just using the bar for T bar? I feel that works slightly different part of my back. Maybe rig up a V-bar in there.
Other than that routine looks good
ionacht
11-09-07, 10:08 am
Do you like just using the bar for T bar? I feel that works slightly different part of my back. Maybe rig up a V-bar in there.
Other than that routine looks good
I like throwing in a close grip attachment underneath. Somthing someone else on here suggested to me and it works well. I will sometimes switch it up and slide a straight bar through the close grip so the bar is trapped between the straight bar and close grip attachment. That lets me get a wider grip where I can really "pinch" my back at the end.
Syringemouth
11-09-07, 10:29 am
I like throwing in a close grip attachment underneath. Somthing someone else on here suggested to me and it works well. I will sometimes switch it up and slide a straight bar through the close grip so the bar is trapped between the straight bar and close grip attachment. That lets me get a wider grip where I can really "pinch" my back at the end.
See, I HATE using any type of grip besides just using the bar. Reason being is that the grip is always moving and never staying where it should. When I have tried in the past I am concentrating more on making sure the attachment isn't falling or moving off the bar instead of the actual movement.
I will do 4 sets and alternate left hand over right hand on the bar. I always get a NASTY pump while doing this. Plus the grip helps thicken the upper back up.
If you're asking for suggestions, why not do an A/B routine? One week DL, chins, t-bar rows, cable rows. Next week Rack deads, pulldowns, bb rows, and something else like a HS machine or something like that. I think out of the ones you cut, bb rows are too significant to leave out indefinitely you know.
ionacht
11-09-07, 10:45 am
See, I HATE using any type of grip besides just using the bar. Reason being is that the grip is always moving and never staying where it should. When I have tried in the past I am concentrating more on making sure the attachment isn't falling or moving off the bar instead of the actual movement.
I will do 4 sets and alternate left hand over right hand on the bar. I always get a NASTY pump while doing this. Plus the grip helps thicken the upper back up.
I have had good luck with the close grip (where your palms face each other) staying in place under the bar. When I throw the straight bar under it does tend to slide. But I have to make do since my gym does not have a leverage machine.
ionacht
11-09-07, 10:47 am
If you're asking for suggestions, why not do an A/B routine? One week DL, chins, t-bar rows, cable rows. Next week Rack deads, pulldowns, bb rows, and something else like a HS machine or something like that. I think out of the ones you cut, bb rows are too significant to leave out indefinitely you know.
Great point. I have seen more improvment in my back since I switched to BB rows from DB rows. Not that each does not have its place, but for hardcore punishment of the back, BB rows are the way to go IMHO.
Syringemouth
11-09-07, 11:07 am
If you're asking for suggestions, why not do an A/B routine? One week DL, chins, t-bar rows, cable rows. Next week Rack deads, pulldowns, bb rows, and something else like a HS machine or something like that. I think out of the ones you cut, bb rows are too significant to leave out indefinitely you know.
I just switched up my routine. It changes every 3 weeks or so. I have been doing BB rows for 12 weeks now in varying positions in my routine. It is time to take them out for a couple of cycles so when I hit them up again hopefully the body will respond.
the-craig
11-09-07, 7:19 pm
iv just changed mine up too lol iv got an A and B routine like some1 above suggested
1 week il do: chins, deadlifts, dumbell rows, pullovers
2nd week il do: chins, t-bar rows, reverse grip barbell rows, seated cable rows/machined rows
havnt done it long enough yet to see if it all works together but i know each exercise alone has done something for me
I like throwing in a close grip attachment underneath. Somthing someone else on here suggested to me and it works well. I will sometimes switch it up and slide a straight bar through the close grip so the bar is trapped between the straight bar and close grip attachment. That lets me get a wider grip where I can really "pinch" my back at the end.
Does it stay in place well when you actually do the reps?
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Another I simply put in a bent row in there instead of the t-bar. Mix it up with normal grip and reverse grip. Then again... I love rows so I do whatever I can do, hahaha.
MetalAsh12
11-09-07, 7:31 pm
New routine looks good; but I would consider adding overhand barbell rows to your regime. When I started doing those, my back widened considerably.
It looks fine, I suppose not using a handle is just making it an even more close grip than the v-bar...but if you like it then go for it. Also, I personally consider any rows + deads more for thickness so the only thing in your current routine I'd consider a width exercise is the chins. Personally my routine as of right now is
Rack pulls
t-bar rows with the v-bar
Overhand pullups
BB rows
Underhand Pulldowns
4 sets of each, I directly hit traps a different day. And IMO if you have DB rows and t-bar rows you don't have to have BB rows
ironshaolin
11-09-07, 9:18 pm
dude re-check your workout. You said you want 2 for width, 2 for thickness. Chins are width, deads, t-bar and dumbell rows are all thickness move.
dude re-check your workout. You said you want 2 for width, 2 for thickness. Chins are width, deads, t-bar and dumbell rows are all thickness move.
Echoed.
The T-bar may seem like a width movement, but really it's entirely similar to DB rows in that it just adds thickness to your outer lats. Use 25lb plates to really get a good pump across your lats and middle back, or just use the 45 pounders and fire up those wings.
Macrobolic
11-10-07, 7:04 pm
I switched up my back routine this week. I was doing: Barbell Rows, Pulldowns, Deadlifts and Cable Rows.
My new routine is: Dead Lifts, Chins, T Bar Rows and Dumbbell Rows. I wanted to be sure I hit two movements for width and two for thickness. What do you think?
For T-Bar Rows I am sticking a universal bar in the corner of two walls and just using the bar for a grip no handle of any type is connected.
Thanks.
Looks good to me!