Cable Back Exercises

[necia]

Hey Ladies, Shadow & Radar,

I picked up a copy of Men's Exercises and they have this back workout all done with cable exercises. Looks really cool, and I think I want to commit to it for a month or so. Anyway, I know women can train the same as men, but what about the set and rep structure.

The magazine lists 8 exercises, 2 sets for each. The first set is done using light weight to perfect form (they didn't bother to list reps). The second set is done using the heaviest weight one can manage for 8 reps. Should I follow this rep/set scheme?

A trainer at one of my gyms had previously told me that a woman should always do at least 3 sets, her reasoning were the 1st two usually just got the body warmed up. For results at least 3 sets is key.

Any suggestions would be appreciated.

Necia

 

[The Shadow]

list the exercises...I can think of perhpas 3..maybe 4 exercises that will be worthwile on a cable stach:

pulldowns
rows
stiff pulldowns

 

[necia]

Hi Shadow,

How you been doin? Are you back for a while now?

Front Pulldowns
Narrow Parallel Grip Front Pulldowns
Curl_Grip Pulldowns
One Arm Cable Curl Grip Pull Downs
Seated Cable Rows
Seated Curl Grip Cable Rows
One Arm Low Cable Rows
Straight Arm Cable Pullovers

 

[The Shadow]

Hi Shadow,

How you been doin? Are you back for a while now?

Front Pulldowns
Narrow Parallel Grip Front Pulldowns
Curl_Grip Pulldowns
One Arm Cable Curl Grip Pull Downs
Seated Cable Rows
Seated Curl Grip Cable Rows
One Arm Low Cable Rows
Straight Arm Cable Pullovers

I'll catch some heat for this but a pulldown is basically a pulldown.....width grip does matter to some degree.....but not that much


If you must choose form that list:

Pulldowns to the front

Seated cable rows


pullovers or straight arm pressdowns

 

[necia]

How many sets????

Necia

 

[The Shadow]

I think 4 on the front pulldowns(done first...2 warm-ups then 2 work sets) and three sets on the others is sufficient.

Im also working on a reduced volume/increased intensity deal..Ill post up when I have more "data"

 

[Gymgurl]

Hi Necia! (and Shadow)

I love Cables and do some of the exercises you mentioned....while shadow is the expert..lol...I do 3-4 sets and about 8 reps or so per exercise......

 

[necia]

Thanks GG.

Necia