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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Results 1 to 18 of 18
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05-25-2006, 01:37 AM #1Banned
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tell me what u think about this back workout
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05-25-2006, 04:00 AM #2yay riding bikes
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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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05-25-2006, 09:54 PM #3Banned
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thanks for the feed back
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05-25-2006, 11:09 PM #4Banned
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why 4 sets, is 3 undertraining and 5 overtraining and 4 just right?
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05-25-2006, 11:22 PM #5NOTnatural
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how dumb....why one set...? because its too little...?Originally Posted by kingfish3
Andalite
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05-25-2006, 11:25 PM #6Banned
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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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05-25-2006, 11:38 PM #7NOTnatural
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umm.....is your advice suppoed to be "intellectual"...?Originally Posted by kingfish3
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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05-25-2006, 11:49 PM #8Crossing the Rubicon
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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?Originally Posted by Andalite"Glory, as anyone knows, is bitter stuff."
-- Yukio Mishima
"[T]here is no inner man, man is in the world, and only in the world does he know himself."
-- Maurice Merleau-Ponty
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05-25-2006, 11:51 PM #9NOTnatural
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LMFAO..!!!!Originally Posted by Serpens Aeon
ha ha ha....
Andalite
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05-25-2006, 11:52 PM #10Crossing the Rubicon
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Mentzer versus Scientiology aside, that exercise selection looks solid. What rep ranges are you working?
"Glory, as anyone knows, is bitter stuff."
-- Yukio Mishima
"[T]here is no inner man, man is in the world, and only in the world does he know himself."
-- Maurice Merleau-Ponty
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05-25-2006, 11:54 PM #11NOTnatural
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good question... but incase your wondering:Originally Posted by Serpens Aeon
15+ reps = endurance
8-10 reps = hypertrophy
less than 6 reps = strength
best of luck
Andalite
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05-25-2006, 11:57 PM #12Crossing the Rubicon
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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.Originally Posted by Andalite"Glory, as anyone knows, is bitter stuff."
-- Yukio Mishima
"[T]here is no inner man, man is in the world, and only in the world does he know himself."
-- Maurice Merleau-Ponty
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05-26-2006, 12:00 AM #13NOTnatural
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i'd do it like this:Originally Posted by Serpens Aeon
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
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05-26-2006, 12:03 AM #14Crossing the Rubicon
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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.Originally Posted by Andalite"Glory, as anyone knows, is bitter stuff."
-- Yukio Mishima
"[T]here is no inner man, man is in the world, and only in the world does he know himself."
-- Maurice Merleau-Ponty
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05-26-2006, 12:28 AM #15Banned
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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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05-26-2006, 02:42 AM #16Registered User
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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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05-26-2006, 03:07 AM #17Lateral Raise Promoter
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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.
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.Originally Posted by Andalite
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05-26-2006, 03:15 AM #18NOTnatural
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^^^true
Andalite
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