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  1. #1
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    tell me what u think about this back workout

    it went in this order

    4 sets of pull ups
    4 sets of deadlifts
    4 sets of barbell rows
    4sets of dumbell rows
    4 sets of shrugs
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  2. #2
    HERE WE GO STEELERS!!!!!! kethnaab's Avatar
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    sounds like my workout when I was in college

    except I did deadlifts first, and did Tbars instead of DB rows, and did 5 sets of everything.

    worked great for me for quite some time. give it a shot and see how it goes for you.
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  3. #3
    Banned gangsta1087's Avatar
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    thanks for the feed back
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  4. #4
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    why 4 sets, is 3 undertraining and 5 overtraining and 4 just right?
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  5. #5
    Tough as Nails Andalite's Avatar
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    Originally Posted by kingfish3
    why 4 sets, is 3 undertraining and 5 overtraining and 4 just right?
    how dumb....why one set...? because its too little...?

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  6. #6
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    hit being one set because you have to do at least one set. Warmup sets and then one set to failure. You couldnt answer in an intellectual manner though could you.
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  7. #7
    Tough as Nails Andalite's Avatar
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    Originally Posted by kingfish3
    hit being one set because you have to do at least one set. Warmup sets and then one set to failure. You couldnt answer in an intellectual manner though could you.
    umm.....is your advice suppoed to be "intellectual"...?

    Andalite

    PS: i have nothing against HIT (i plan on doing it in a month or so), but i dont like your attitude
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  8. #8
    Crossing the Rubicon Serpens Aeon's Avatar
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    Originally Posted by Andalite
    umm.....is your advice suppoed to be "intellectual"...?
    No, his advice is supposed to be dogmatic so as to feed fresh minds to the Mentzer Temple of Trainingology. Didn't you hear that Zatsiorsky and his ilk cast us down onto this planet into a volcano, and took away all our iron?
    "Glory, as anyone knows, is bitter stuff."
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  9. #9
    Tough as Nails Andalite's Avatar
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    Originally Posted by Serpens Aeon
    No, his advice is supposed to be dogmatic so as to feed fresh minds to the Mentzer Temple of Trainingology. Didn't you hear that Zatsiorsky and his ilk cast us down onto this planet into a volcano, and took away all our iron?
    LMFAO..!!!!

    ha ha ha....

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  10. #10
    Crossing the Rubicon Serpens Aeon's Avatar
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    Mentzer versus Scientiology aside, that exercise selection looks solid. What rep ranges are you working?
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  11. #11
    Tough as Nails Andalite's Avatar
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    Originally Posted by Serpens Aeon
    Mentzer versus Scientiology aside, that exercise selection looks solid. What rep ranges are you working?
    good question... but incase your wondering:

    15+ reps = endurance
    8-10 reps = hypertrophy
    less than 6 reps = strength

    best of luck

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  12. #12
    Crossing the Rubicon Serpens Aeon's Avatar
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    Originally Posted by Andalite
    good question... but incase your wondering:

    15+ reps = endurance
    8-10 reps = hypertrophy
    less than 6 reps = strength

    best of luck

    Andalite
    Yeah. I'd go for 3-5 on the Deads and Pullups, and around 6-10 on everything else. One could change up between heavy rowing and heavy pullups for variety. If I did 15 rep deads though I don't think I'd be able to finish my workout with any intensity.
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  13. #13
    Tough as Nails Andalite's Avatar
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    Originally Posted by Serpens Aeon
    Yeah. I'd go for 3-5 on the Deads and Pullups, and around 6-10 on everything else. One could change up between heavy rowing and heavy pullups for variety. If I did 15 rep deads though I don't think I'd be able to finish my workout with any intensity.
    i'd do it like this:

    pull ups 4x8
    barbell rows 4x6
    dumbell rows 4x10
    deadlifts 1x3 or 1x5 (after brief warm-up)
    shrugs 4x12 with a 2 second pause at the top

    best of luck

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  14. #14
    Crossing the Rubicon Serpens Aeon's Avatar
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    Originally Posted by Andalite
    i'd do it like this:

    pull ups 4x8
    barbell rows 4x6
    dumbell rows 4x10
    deadlifts 1x3 or 1x5 (after brief warm-up)
    shrugs 4x12 with a 2 second pause at the top

    best of luck

    Andalite
    That'd also be effective. You can certainly get away with many rep schemes in this respect since all of these are proved exercises. I'm just biased towards strength training.
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  15. #15
    Banned gangsta1087's Avatar
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    [QUOTE=kingfish3]why 4 sets, is 3 undertraining and 5 overtraining and 4 just right?[/QUOTon s



    on some days i might do 5 sets some i might do 4 it depends on how i feel
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  16. #16
    Registered User stevos2151's Avatar
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    The back is the most important muscle group.
    I would split up the back into 2 days.


    A good 4 day split is

    Day 1 Back
    Day 2 Chest Tri

    Day 4 Back
    Day 5 Legs Shoulder

    Day 1 Back
    -Deadlits
    -Pulldowns
    -Seated Rows
    -Trap work
    -Bicep Work

    Day 4 Back
    -Pull Ups
    -Bent Over Rows
    -Another back exercise hyper maybe up to u
    -trap work
    -bicep work

    set and reps is up to u but i wouldnt do more than 3 sets of dead only coz they can wear u out. Hope it helps
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  17. #17
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    I typically do 4 sets per exercise, its just the most comfortable for me. Sometimes I do 3 though, it just depends on the day and how many exercises I choose to use.

    Originally Posted by Andalite
    good question... but incase your wondering:

    15+ reps = endurance
    8-10 reps = hypertrophy
    less than 6 reps = strength

    best of luck

    Andalite
    As for that goes I think typically that's the case, but a good friend of mine uses a 12-15 rep range to gain size, and it actually works best for him. For me I've discovered that 4-6 seems to work for me. It really depends on the person.
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  18. #18
    Tough as Nails Andalite's Avatar
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    ^^^true

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