Back exercise question...

Wayne Evans · 09-15-2009, 01:09 PM

Good day all....

I've been pondering this for a couple of weeks so I will inquire here.

In doing cable pulls I've have been alternating close grip and wide grip from week to week.

My thoughts (rarely correct) were that the areas hit during each movement were so close together that is may be overworking this area of the back by doing both same day?
Or, if I did close grip first that I might have fatigued the area that the wide grip would movement would affect?

So...what is consensus here?
Would it be best to do both close/wide same day?

Hope this was coherent.

Thanks...

plmb1 · 09-15-2009, 01:17 PM

Quote:

Originally Posted by Wayne Evans

Good day all....

I've been pondering this for a couple of weeks so I will inquire here.

In doing cable pulls I've have been alternating close grip and wide grip from week to week.

My thoughts (rarely correct) were that the areas hit during each movement were so close together that is may be overworking this area of the back by doing both same day?
Or, if I did close grip first that I might have fatigued the area that the wide grip would movement would affect?

So...what is consensus here?
Would it be best to do both close/wide same day?

Hope this was coherent.

Thanks...

Makes perfect sense to me.........

I cycle those type movements like this:

I'll do both for a few sessions (3 or 4) by doing a couple sets of each........then........I'll go a few sessions (3 or 4) and do just wide.........then.........3 or 4 session of close.......then start over......it has worked very well for me.........

Like they say......hit the muscle from every angle you can but at the same time keep it guessing as to what your gonna do next time.....

good luck!!!

silverlightning · 09-15-2009, 01:44 PM

when doing back. wide grip hits more of the inner, narrow grip hits more outer(lats). you can alternate of course. i like to hit inner and outer same day, or at the moment, i'm doing back twice a week for a while.

silverlightning · 09-15-2009, 01:49 PM

today i did close grip with handles on lat pulldowns b/c i did wide grip pull ups.

Wayne Evans · 09-15-2009, 02:31 PM

Quote:

Originally Posted by plmb1

Makes perfect sense to me.........

I cycle those type movements like this:

I'll do both for a few sessions (3 or 4) by doing a couple sets of each........then........I'll go a few sessions (3 or 4) and do just wide.........then.........3 or 4 session of close.......then start over......it has worked very well for me.........

Like they say......hit the muscle from every angle you can but at the same time keep it guessing as to what your gonna do next time.....

good luck!!!

Hmm....

Ok....I'll consider this approach too.
I was thinking also that maybe two weeks before hitting either movement was a bit too long a period to keep the specific area in muscle building mode.
I'm on a 3x10 routine.

Yes, today is back day para mi.

Thanks plmb1

Wayne Evans · 09-15-2009, 02:36 PM

Quote:

Originally Posted by silverlightning

today i did close grip with handles on lat pulldowns b/c i did wide grip pull ups.

That makes sense to me.

I much prefer pull ups but since my bicep tear I'm not quite ready to start doing pull ups again until my arm heals for a bit longer.
I have to be very careful when trying that very first pull up.
I just got my cable pulls back to 130# so I don't want to rush things.

Thanks silverlightning....

htown71 · 09-15-2009, 02:43 PM

I generally do both the same day. Usually wide on the pull downs and close on the pull ups.

Wayne Evans · 09-15-2009, 02:49 PM

Quote:

Originally Posted by htown71

I generally do both the same day. Usually wide on the pull downs and close on the pull ups.

I think that is what I will try today and see if my body revolts to the demands.
Hell...3x10 two times....60 reps may just do the job on the back.

thank you.....

htown71 · 09-15-2009, 02:51 PM

I am only at about 3*8 on the pullups....Varies a little more or less depending on the day....Just recently started doing them again. I try and pick up the slack some during the pull downs when I need to.

Wayne Evans · 09-15-2009, 03:03 PM

Quote:

Originally Posted by htown71

I am only at about 3*8 on the pullups....Varies a little more or less depending on the day....Just recently started doing them again. I try and pick up the slack some during the pull downs when I need to.

I had just got back to 3x6 on pull ups then I had my injury....I was pissed.
I look forward to getting back to pull ups.

ironwill2008 · 09-15-2009, 03:16 PM

A complete back workout will have: a pull from overhead; a pull from the front; and a pull from the floor. If you're only doing 3-4 sets of 3 exercises, there would be nothing wrong with adding an additional pull from the front, using a different handle.

The back is a very large muscle group, and can take (actually require) a lot of work.

Here's an example of what I'm saying:

Deadlift 4 sets of 6 reps
Wide-grip seated cable row 3x6-8
Narrow-grip seated cable row 3x8-10
Pullup/pulldown 3x10

That's only 13 sets, and can be added in with 6 sets of arm work, if you want to do 2 bodyparts that day.

Wayne Evans · 09-15-2009, 05:22 PM

Quote:

Originally Posted by ironwill2008

The back is a very large muscle group, and can take (actually require) a lot of work.

Here's an example of what I'm saying:

Deadlift 4 sets of 6 reps
Wide-grip seated cable row 3x6-8
Narrow-grip seated cable row 3x8-10
Pullup/pulldown 3x10

That's only 13 sets, and can be added in with 6 sets of arm work, if you want to do 2 bodyparts that day.

Hey Ironwill....

Ok...very good points and I'll keep this as a reference.
OMG...13 sets!....I'm pooped already.

Well, today I did both close and wide grip cables.
120# 3x10 on both movements with concentration on using the phalanges for hooks and pulling with the back.
Do I feel it?...oh yes...but I had no fatiging problem that I was anticipating.

Also did tris 80# 3x10 standing press and 150# 3x10 close grip bench.
I'm spent.

Thank you and everyone else for the guidance.