My Routine for Back, Comment and critique

[Lord_Suston]

Don't be nice, rip it apart but be honest and intelligent, no juice comments either this is just training. I'm also Providing weight used as well

Day 1 Back
Pull-downs
1st set 130-(15-18)reps 2nd set 170-(15reps)
3rd set 200-(12reps) 4th set 210 (6-12)
Rows seated
1st set 140-(15-18)reps 2nd set 170-(15reps)
3rd set 200-(12reps) 4th set 200-(12) Weights don't go higher
Pullovers
1st set 50-(15)reps 2nd set 55-(12-15reps)
3rd set 60-(12reps) focused on full stretch and strict form
Deads
1st set 135-(15-18)reps 2nd set 155-(15reps)
3rd set 185-(12reps)

14sets about 28-36 minutes without bis. When I meet the range wanted I up the poundage five to ten pounds.

 

[tzan]

It kind of depends on your goals, but I would deffiantly switch so you start off with the deads. They are by far the biggest compound movement. If you save those for last, there is no way your going to get the full benefit out of them. Also, 14 sets is kind of on the high side, but judging by the amount of reps you have it looks like your going for more of an endurance pump.

 

[Screwball]

I agree with Tzan...

#1 - Deadlift

#2 - Heavy Rows

#3 - Chins or Pulldowns

#4 - Pull-overs or Stiff-armed Pulldowns

I would do no more than 10-12 sets and work in a 6-10 rep range

Good luck!

 

[HighIntensity]

lat pulldowns suck, do chins please

 

[Screwball]

Chins vs. Pulldowns...

I agree that chins are better than pulldowns. However, if you perform heavy deadlifts and heavy rows before chinning then your form, range-of-motion and number of reps may suffer. Sometimes you have to drop the weight to less than bodyweight to get the most from the lats. I also weigh 290+ lbs. and it's hard for the fat boys to chin effectively sometimes.

- Screwball

 

[110%]

Re: I agree with Tzan...

#1 - Deadlift

#2 - Heavy Rows

#3 - Chins or Pulldowns

#4 - Pull-overs or Stiff-armed Pulldowns

I would do no more than 10-12 sets and work in a 6-10 rep range

Good luck!

that sounds like the best back routine you can get right there i agree, i would change #4 to cable rows though.

 

[gymtime]

I also think your reps are way high. I'd add weight and do a 10-8-6 split.

 

[Lord_Suston]

I'm goining to state my goals...

Basically I want to be strong but not in powerlifter form. I want to improve in my (FOG) strength, kinda like sprinter's strength. I don't really feel the need for any reps lower than eight. But you guys have given good advice about the deads i will try them monday.

Chin are not in my routine cause I find them very taxing on my inner fore-arms and bis, to point wear they seem to be tearing, any suggestions on this one.

 

[tzan]

Re: I'm goining to state my goals...

But you guys have given good advice about the deads i will try them monday.

Just a heads up on the deads. If you've never done them before make sure you start off with very light weight, and just work on getting good form. If you go to heavy and your form suffers, look out lower back pain.

 

[Lord_Suston]

I have done deads, but I haven't done them first in a routine in a while. I will probably warm up with about 135 then go to 185 stick around 225 for 2 sets then go to 135 again. nothing special at first, but every week I'll add the pounds if I reach the desired rep range the week before.