Lagging Back

[tzan]

Hey whats up? I feel that my back routine can use some improvemnts. I'm not getting the same pump in my back as my other muscles. Heres what I'm doing:

4 sets bent over rows
3 sets widegrip pulldowns
3 sets of cable rows

Can you guys post your back routines and tell me what I should do differently.
Thanks

 

[Blood&Iron]

Here's my current back routine which I've used to improve my back a good deal. I'm currently doing a push-pull split and I've simply listed my whole pull day.

Weighted Chins 3x10,8,3-5
One-arm Machine Rows 3x10,8,3-5 Warmups are using both arms
Rack Deadlifts 5x10,8,6,6,3-5
Machine Pullover 2x10,3-5
Standing Barbell Curls 2x10,3-5
Reverse Pec Dec 2x10,6-8
DB Shrugs 2x10,10-12

Final sets are the only ones considered work-sets and are performed to failure. Others are warm-ups, typically with 50% and 75% 1-RM.

I don't really believe the pump is a good indication of how hard you've worked or that your muscles will grow. Just make sure you use good form and don't heave the weights, use a controlled cadence without excessive momentum.

 

[rugger]

Hey whats up? I feel that my back routine can use some improvemnts. I'm not getting the same pump in my back as my other muscles. Heres what I'm doing:

4 sets bent over rows
3 sets widegrip pulldowns
3 sets of cable rows

Can you guys post your back routines and tell me what I should do differently.
Thanks

Bent rows = GOOD. Maybe alternate with Tbar rows.
Add some deadlifts and chins to the front should replace those pulldowns IMO.

If you are beginner just those three should do you well for a few years...
deads
rows
chins

Good Luck
Rugger

 

[MrMuscle]

throw in some hyperextensions or dl to strenghten the lower back

 

[MonStar1023]

4 sets bent over rows
3 sets widegrip pulldowns
3 sets of cable rows

tzan-
Whatsup bro? Your back routine now looks pretty solid but I would change up the order of exercises and add heavy deads. My back routine is the following.
2 sets wide-grip front chins to failure
2 sets bentover ez-bar rows (overhand grip) 6-8 reps
2 sets bentover ez-bar rows (underhand grip) 6-8 reps
2 sets partial deadlifts 6-8 reps
You might want to give my routine a try- I wanted to tell you for both sets of ez-bar rows you pull the bar to your waist.