Back!!!!!

[simone71]

looking to either do barbell rows or medium grip, overhand grip, t-bar rows....i do the 'mass routine' i've developed...and i do chest and back on the same day

bench, incline, deadlifts, behind head wide grip pull downs and i don't know whether to do barbell or t-bar rows?????? help please!!

 

[bignate73]

overhand tbars or overhand bent over rows, underhand tends to bring the bis into it more. ditch the behind the neck shit unless you like injury. pull to the front or better yet, do pullups. if you are trying for mass, work with the basics

 

[simone71]

but which one do i do....barbell rows....or overhand t-bar??

 

[bignate73]

pick one. when it gets too easy, throw the other into the mix. keep your body guessing. both are excellent movements.

 

[The mann]

bignate is right..........you will end up doing both antway because eventually one will become stale and you will go to the other and even different exercises.variety will keep you growing,not one specific exercise.......

 

[Welsh power house]

if i were you, i would concentrate more on back than chest, it is a bigger part of you.
i could not train both on the same day!!
try back with bis or delts and chest with tris or tris and bis?
I think you should only train one big body part a day( i stick in a smaller bp with them)
Your back should grow more if you train it first in your routine, when you have the most strength and energy.
yeah, bb rows are the best exercise for your back, along with deadlifts and chins(if you cant do many chins, like less than 4, do front pulldowns)
db rows are also good, t-bars are ok, but dont touch bb rows for mass!
t-bar is a machine. lower cable rows are also good.
pick 3 exercises and perfect them, do them for 12 weeks, then change one or two, then go back to the exercises that work best for you.
i would go for bb rows, deads and chins for the first 12 weeks, then try t-bars or pulldowns.....see what works best for you.

good luck.

 

[simone71]

thanks...i think i'll keep the barbell rows then...!!

however...as for training splits...what do you suggest

i like to keep shoulders and chest seperate....

i like training back though

right now i have

chest/back
off
shoulders/bis
legs/tris/abs
off
off (optional)

what should i change...if anything

here's the exact routine if you wish...

Day 1: Chest/Back

Warm Up à 2 min stationary bike/stretch/physio ball
Bench Press à warm up set (12) – 6 sets (3-6) – 1 max set – cool down (15)
Incline Press à warm up set (12) – 5 sets (3-6) – 1 max set – cool down (15)
Over-Hand T-Bar Rows à warm up set (12) – 6 sets (3-6) – 1 max set – cool down (15)
Lower Back Stretching
Hyperextensions à 1 set (15)
Physio Ball
Dead Lifts à warm up set (12) – 6 sets (3-6) – 1 max set – cool down (12)
Wide Grip Pull-Downs (behind) à warm up set (12) – 5 sets (4-8) – cool down (15)
Cool Down à 5 min stationary bike/stretch/physio ball

Day 2: Rest

Day 3: Shoulders/Biceps

Warm Up à 2 min stationary bike/stretch
Military Press à warm up set (12) – 6 sets (3-6) – 1 max set – cool down (15)
Shrugs à warm up set (12) – 5 sets (3-6) – 1 max set – cool down (15)
Upright Rows à warm up set (12) – 4 sets (4-8) – cool down (15)
Barbell Preacher Curls à warm up set (12) – 3 sets (4-8) – cool down (15)
Incline Alternating Curls à warm up set (12) – 3 sets (4-8) – cool down (15)
Standing Cambered Bar Curls (close)à warm up set (12) – 3 sets (4-8) – cool down (15)
Dumbbell Forearm Curls à 3 sets (4-8)
Cool Down à 5 min stationary bike/stretch

Day 4: Legs/Triceps/Abs

Warm Up à 2 min stationary bike/stretch
Squats à warm up set (12) – 6 sets (3-6) – 1 max set – cool down (12)
Leg Press à warm up set (12) – 5 sets (3-6) – 1 max set – cool down (12)
Leg Curls à warm up set (12) – 4 sets (4-8) – cool down (12)
Calf Raises (Smith Machine or Leg Press Machine) à 3 sets (6-10)
Flat Tricep Extensions à warm up set (12) – 4 sets (4-8) – cool down (15)
Abs à Ab-Roller – 3 sets (30) à Leg Raises – 2 sets (20) à Obliques – 2 sets (25)
Cool Down à 10 min stationary bike/stretch

Day 5: Rest

Day 6: Rest (Optional)

 

[MonStar1023]

Bro I would defintely suggest underhand shoulder-width barbell rows leaning over at a 60-70 degree angle... Pull the bar to the waist and contract the lats as hard as you can. GREAT exercise for thickening up your back bro.

I would also suggest ALWAYS including wide-grip front chins in your back routine. A must for optimal lat development.