which of these back routines would you recommend me?

[egyptianboyer]

http://www.bodybuilding.com/fun/begi...ning-guide.htm

1 of these, or i keep doing my back routine and give it more time (as i may just be impatient with my gains and making good progress as it is)

my back current back routine:
deadlift (3 sets) of 8-12 reps
seated rows (3 sets) of 8-12 reps
lat pull downs (3 sets) of 8-12 reps

and then i go do my direct bicep work

please be unbiased and give me a good recommendation in your opinion for me

[jgrant1]

1 of these, or i keep doing my back routine and give it more time (as i may just be impatient with my gains and making good progress as it is)

my back current back routine:
deadlift (3 sets) of 8-12 reps
seated rows (3 sets) of 8-12 reps
lat pull downs (3 sets) of 8-12 reps

and then i go do my direct bicep work

please be unbiased and give me a good recommendation in your opinion for me[/QUOTE]

I find I need to hit back a lot harder than that, you basically are doing one excercise for each muscle in your back which I don't believe is enough... you are a bit lighter but also shorter than me so we could be in the same boat.

I really enjoy hitting back hard though and lifting as heavy as possible while just hitting those 8 reps, cheat when you do your back excercises so you can pull heavier weight, unless you're going for that perfect defined back instead of a thick back

[egyptianboyer]

1 of these, or i keep doing my back routine and give it more time (as i may just be impatient with my gains and making good progress as it is)

my back current back routine:
deadlift (3 sets) of 8-12 reps
seated rows (3 sets) of 8-12 reps
lat pull downs (3 sets) of 8-12 reps

and then i go do my direct bicep work

please be unbiased and give me a good recommendation in your opinion for me

I find I need to hit back a lot harder than that, you basically are doing one excercise for each muscle in your back which I don't believe is enough... you are a bit lighter but also shorter than me so we could be in the same boat.

I really enjoy hitting back hard though and lifting as heavy as possible while just hitting those 8 reps, cheat when you do your back excercises so you can pull heavier weight, unless you're going for that perfect defined back instead of a thick back[/QUOTE]
i lift heavy'' for back, as well but thats the rep range i train in, although my real question is should i up my volume or add another exercise???

[Sohale31]

in terms of back composition, deadlifts are overrated, however if you want to do them, use a lower rep range for them. i would do a different set up for back such as:Barbell Row, DB Row,Lat Pulldown, and Cable Row. however your routine might not be the problem at all, whats your frequency like in a normal week? diet?

[KilluaTheKid]

in terms of back composition, deadlifts are overrated, however if you want to do them, use a lower rep range for them. i would do a different set up for back such as:Barbell Row, DB Row,Lat Pulldown, and Cable Row. however your routine might not be the problem at all, whats your frequency like in a normal week? diet?

I'll go with BB Row, Lat Pulldown, Seated Row and Facepull ( if you feel like it)

[Sohale31]

I'll go with BB Row, Lat Pulldown, Seated Row and Facepull ( if you feel like it)

exercise selection really doesnt matter much as long as a full ROM and progressive overload are used. Face pulls dont necessarily target the back much

[FeelTheFear]

rowx5x5
pulldownx5x8-10
rear deltsx3
deadliftx1-3
trapsx3

[KilluaTheKid]

exercise selection really doesnt matter much as long as a full ROM and progressive overload are used. Face pulls dont necessarily target the back much

yea but

Traps since we cross out Deadlift

it's not that necessary tho

[Sohale31]

yea but

Traps since we cross out Deadlift

it's not that necessary tho

for traps id just throw in some heavy shrugs, however i do that with shoulders personally.

[yochilllllllll]

http://www.bodybuilding.com/fun/begi...ning-guide.htm

1 of these, or i keep doing my back routine and give it more time (as i may just be impatient with my gains and making good progress as it is)

my back current back routine:
deadlift (3 sets) of 8-12 reps
seated rows (3 sets) of 8-12 reps
lat pull downs (3 sets) of 8-12 reps

and then i go do my direct bicep work

please be unbiased and give me a good recommendation in your opinion for me

Whats your goal homeboy? Strength or looks?

As far as strength goes in my opinion drop that deadlift to 1 set of 5 (basically you want to smash pr's every week)

keep lat pulldowns 3 sets 10-15rep

Seated rows throw in the garbage. HEAVY DB rows 3 sets 10 reps AND HEAVY barbell rows 5 sets 5 reps. your back will blow up dude

[egyptianboyer]

in terms of back composition, deadlifts are overrated, however if you want to do them, use a lower rep range for them. i would do a different set up for back such as:Barbell Row, DB Row,Lat Pulldown, and Cable Row. however your routine might not be the problem at all, whats your frequency like in a normal week? diet?

why barbell and dumbell rows in the same workout?? and once a week, moderate volume, hitting my cals and macros good though i have days where i don't fully eat enough

[egyptianboyer]

Whats your goal homeboy? Strength or looks?

As far as strength goes in my opinion drop that deadlift to 1 set of 5 (basically you want to smash pr's every week)

keep lat pulldowns 3 sets 10-15rep

Seated rows throw in the garbage. HEAVY DB rows 3 sets 10 reps AND HEAVY barbell rows 5 sets 5 reps. your back will blow up dude

LOOKS ONLY.

And no what does anyone here recommend me specifically? i don't wanna do something different simply cause it worked for someone else

[egyptianboyer]

for traps id just throw in some heavy shrugs, however i do that with shoulders personally.

I do this.

[egyptianboyer]

in terms of back composition, deadlifts are overrated, however if you want to do them, use a lower rep range for them. i would do a different set up for back such as:Barbell Row, DB Row,Lat Pulldown, and Cable Row. however your routine might not be the problem at all, whats your frequency like in a normal week? diet?

do you recommend less volume, more volume, another exercise, change in the order i do them, a rep range', since im focusing one thing at a time im ruling out frequency' just for now

[respare]

As general rule of thumb you want 1 vertical pull and 2 horizontal pulls (1 controlled,1 explosive).

So something like this

weighted pull ups
BB rows
cable rows
deadlifts
rear delt flyes or face pulls

this hits all areas of the back and if you want more direct trap work you can add in some shrugs.

[egyptianboyer]

As general rule of thumb you want 1 vertical pull and 2 horizontal pulls (1 controlled,1 explosive).

So something like this

weighted pull ups
BB rows
cable rows
deadlifts
rear delt flyes or face pulls

this hits all areas of the back and if you want more direct trap work you can add in some shrugs.

so i should add even another exercise , that being barbell rows? isn't it too much volume?
and i do rear delty and shrugs on shoulder day

[egyptianboyer]

As general rule of thumb you want 1 vertical pull and 2 horizontal pulls (1 controlled,1 explosive).

So something like this

weighted pull ups
BB rows
cable rows
deadlifts
rear delt flyes or face pulls

this hits all areas of the back and if you want more direct trap work you can add in some shrugs.

if i do that, along with biceps, it would be a total of 24 sets, isn't it way too much??

[egyptianboyer]

As general rule of thumb you want 1 vertical pull and 2 horizontal pulls (1 controlled,1 explosive).

So something like this

weighted pull ups
BB rows
cable rows
deadlifts
rear delt flyes or face pulls

this hits all areas of the back and if you want more direct trap work you can add in some shrugs.

the only things i can think of to bring out my back is, slightly more sets, change order of exercises, switch an exercise for another, . can anyone recommend me what to do to bring my back out ?

[respare]

The back is made up of multiple muscles so requires a higher volume than say chest.

Do each exercise i listed for 3 sets,8-10 reps except deadlift which can just be a standard 1x5 focusing on strength. That works out at 13 work sets not including the rear delt work.

[egyptianboyer]

The back is made up of multiple muscles so requires a higher volume than say chest.

Do each exercise i listed for 3 sets,8-10 reps except deadlift which can just be a standard 1x5 focusing on strength. That works out at 13 work sets not including the rear delt work.

should i add the other exercise then? switch seated rows for one arm rows and barbell row( i feel thats too much, cause biceps after) and lower my reps from 8-12 to 8-10 as u said?going heavier , with good form

if i do this with biceps it will be a total of 18 sets , too much or no?

[egyptianboyer]

The back is made up of multiple muscles so requires a higher volume than say chest.

Do each exercise i listed for 3 sets,8-10 reps except deadlift which can just be a standard 1x5 focusing on strength. That works out at 13 work sets not including the rear delt work.

what about i just switch seated rows for one arm rows ( i seen good growth with these before ) and lower my reps to 8-10 going heavier like you said?

[respare]

Yeah i made a mistake with my math there it is 10 sets not including the rear delt work, 13 sets including it.

You can change some of the exercises e.g. Lat pull downs for weighted chins. Or db rows for cables rows. Everyone should bb row imo and most people can benefit from deadlifts even.if it is 1x5.

For biceps you only really need 6 sets. For me this is 3 sets bb curls, 3 sets db preacher curls.

[egyptianboyer]

Yeah i made a mistake with my math there it is 10 sets not including the rear delt work, 13 sets including it.

You can change some of the exercises e.g. Lat pull downs for weighted chins. Or db rows for cables rows. Everyone should bb row imo and most people can benefit from deadlifts even.if it is 1x5.

For biceps you only really need 6 sets. For me this is 3 sets bb curls, 3 sets db preacher curls.

yeah thats my routine for biceps already, 6 sets, of those exercises .
obviously i need to make some adjustments of this isn't working to bring out my back so im gonna do the compound exercises first, switch seated rows for one arm rows or just rows ( ill decide which one i prefer most ) but serous, should i lower my reps or keep it the same? ( 8-12 to 8-10 for rows only)

[egyptianboyer]

Yeah i made a mistake with my math there it is 10 sets not including the rear delt work, 13 sets including it.

You can change some of the exercises e.g. Lat pull downs for weighted chins. Or db rows for cables rows. Everyone should bb row imo and most people can benefit from deadlifts even.if it is 1x5.

For biceps you only really need 6 sets. For me this is 3 sets bb curls, 3 sets db preacher curls.

If i lower my reps by 2 i will be hitting more myofibilar hypertrophy , so is this good for muscle gains only?

[respare]

Meh, for me i aim for 8 reps. If im getting 10 i up the weight on the next set. Just use what ever rep range you enjoy.

Make sure you do 2 types of rows.1 of which is bb. The other should be a controlled one so either cable, machine or db row.

Evan easier just follow this exact routine below.

Lat pull downs 3x8-10
Bb rows 3x8-10
Cable rows 3x8-10
Deadlifts 1x5
Bb curls 3x8-12
Db preacher curls 3x8-12

[egyptianboyer]

Meh, for me i aim for 8 reps. If im getting 10 i up the weight on the next set. Just use what ever rep range you enjoy.

Make sure you do 2 types of rows.1 of which is bb. The other should be a controlled one so either cable, machine or db row.

Evan easier just follow this exact routine below.

Lat pull downs 3x8-10
Bb rows 3x8-10
Cable rows 3x8-10
Deadlifts 1x5
Bb curls 3x8-12
Db preacher curls 3x8-12

Yeah ill follow this routine for sure, with the small adjustments im going to make it was gonna end up like this anyways.
although the lower reps will target more myofibilar hypertrophy right? so is this better?
and 8-12 has been working for me on dead lifts so ima keep doing that.

[egyptianboyer]

Meh, for me i aim for 8 reps. If im getting 10 i up the weight on the next set. Just use what ever rep range you enjoy.

Make sure you do 2 types of rows.1 of which is bb. The other should be a controlled one so either cable, machine or db row.

Evan easier just follow this exact routine below.

Lat pull downs 3x8-10
Bb rows 3x8-10
Cable rows 3x8-10
Deadlifts 1x5
Bb curls 3x8-12
Db preacher curls 3x8-12

wait so i keep the seated rows in there?? one hits the middle back horizontally and the other vertically right??