Did I do it propely????

[econanalyst]

Hi,
yesterday I began my new back routine. Most of the exercises I have never done before.

Deadlifts (never done before)
Pullups (never done before) - could only do 3 sets of 6 reps
Barbell Rows Bent Over (never done before)
1-arm Dumbbel Rows (never done before)
Seated Rows (have done)

Today, I have a quite a bit of stiffness and pain in my shoulder blades (I am guessing from the 1-arms) But I dont really feel any other stiffness in the other areas of my back. Although I could feel them being worked when I was doing the exercies (deadlifts,barbell rows). My question is, should I feel stifnnes through my back seeing how I have never done some of these exercises before? Did I do them properly?

 

[DaveNY]

Hey Eco,

I did dead's for the first time the other day too...my lower back is still kinda stiff, but in the same way that my bi's feel the day after I curl. It's alright to feel some stiffness, but you shouldn't have pain neccessarily. Heavy 1-arm DB Rows might give you a burn the next day, they're a great exercise.

For my back workout I use Deadlifts, BB Rows, 1-arm DB Rows, Seated Cable Rows, T-Bar Rows, and Lat Pulldowns (wide and close grip).

I don't always hurt the next day. Remember, no pain the next day doesn't mean that you didn't get a good workout the day before.

My only word of advice, make sure that your form for Deadlifting is perfect. Have someone at the gym watch you. It's the best way to make sure you're doing them properly and the best way to avoid injury.

Cheers,
DaveNY

 

[wrlord]

Econanalyst - good for you for asking. I think the best thing to do is ask someone at your gym who looks like they know what they're doing (i.e., you can see the results, not some damn personal trainer) to take a look at your form (especially on deadlifts and bent-over rows, where injury is easy). 90 percent of the guys who really lift will be glad to.

Since your pullups are weak I suggest doing pulldowns instead. 6 reps is way too low for starting out; you need to decrease the weight you're using.

I see no reason to do both bent-over rows and dumbell rows on the same day. Why do each every OTHER back workout?

Make sure you stretch and warm up properly.

I'm surprised your lower back wasn't at least a little sore. You may have a form problem in your deadlifts, or you may have been going too light.

I'm not sure what you mean by shoulder blades, but you should feel the dumbell rows thoughout your lats.

We often don't know enough about the muscles of our backs, since we can't see them when we train. I encourage you to check out Gray's anatomy.

Good luck!

 

[Exodus]

you should not be after achieving soreness..... your goal should be growth....... but since it was your first time i can see your point...... keep following your program and in 2 to 6 weeks if you dont like your progress then change it.