T Nation

Current Back Workout

Here’s my current back workout, I think its good but I’m kind of bored with it. Any suggestions to change it up?

DB rows, sets 8,8,6,6
Weighted pull ups 8,8,8, one body weight set as many as I can do
Hammer Machine row 8, 6, 6
Supine pullups 12, 12
DB reverse flies 10, 10

I like to do seated cable rows, wide grip and close grip. Dumbell pullovers are great.

Might want to do Pull-Ups first to ensure that you can get as much weight as possible. I also like to include a heavy first exercise like rack-pulls, T-bar rows, or bentover barbell rows for a max 3-6 reps. You might want to try Kroc Rows with the dumbbells. When I’m done with my heavy stuff, I might do one giant set with 3-4 back exercises in it performed 3-5 times. For example, a day might look like this:
Weighted Pull-Ups - work up to max 5 reps
Rack Pulls - Work up to max 5-10 reps

Giant set:
Hammer Machine Row x 10-12
Wide-Grip Pulldowns x 12
Dumbbell Row x 20
x 3-5 sets.

I have seen that a set-up like this when I do a bodypart split has really worked well in putting on size combined with strength. A little bit of a rant, but I love back training. Don’t know if you were looking for a complete makeover, but incorporating these principles I think could help.

Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

yeah, I haven’t done bb rows in awhile maybe I’ll do some heavy sets of five

[quote]cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

[/quote]

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?

[quote]jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?[/quote]

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.

personally ive found bent Bar-bell rows great for overall back development.

[quote]cueball wrote:
jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.
[/quote]

yeah, I just lean back a little more to focus more on the upper back

[quote]jss11483 wrote:
cueball wrote:
jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.

yeah, I just lean back a little more to focus more on the upper back[/quote]

That’s what the BB rows are gonna do. And you should be able to progress in weight much better with BB rows.

[quote]jss11483 wrote:
cueball wrote:
jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.

yeah, I just lean back a little more to focus more on the upper back[/quote]

Rack “chins” are a width exercise, and a very good one at that.

Inverted rows are probably what you’re thinking of, but those serve a different purpose.

is this what you do every week?

You should try getting the same rep goal per week, and change it every week thereafter.

IE

---- week1 week2 week3 week4
reps --4x4 --3x6 -3x10 --3x8
max% 75%-85% 65%-70% 50%-60% 60%-65%

[quote]Sarev0k wrote:
is this what you do every week?

You should try getting the same rep goal per week, and change it every week thereafter.

IE

---- week1 week2 week3 week4
reps --4x4 --3x6 -3x10 --3x8
max% 75%-85% 65%-70% 50%-60% 60%-65%[/quote]

yeah this is my usual week. Hence the desire to change it up. I do the same reps but I increase the load if the sets are easy.

This is what I did today:

BB rows 10(225), 8(245), 5(275), 5(275)
Pull ups 8(50), 8(50), 6(60), 5(60)
Reverse db fly 10(25), 8(30)
One hand cable rows 10, 8, 8
Rack Chins 10, 10, 10, 10

[quote]cueball wrote:

[quote]jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?[/quote]

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.
[/quote]

In terms of proper form for rack chins, would a “supine pullup” be better for lat width then the lean shown in the video? I would think the more vertical you could get your body the more it would hit your lats, am I mistaken?

Heres my back workout, lots of volume but i respond pretty well to it, maybe if you try it every once in a while it will shock your muscles and youll get some great results.

Wide grip pull ups 3 sets to failure
Mid grip pull ups 3 sets to failure
Bent over rows 3 sets of 8
Reverse Grip bent over rows 3 sets of 8
Hammer strength rows 3 sets of 12
Cable seated row 3 sets of 6
Cable seated row from lat pull down machine 3 sets of 10
Lat pull down 3 sets of 8
Mid grip lat pull down (partial reps) 3 sets of 15
Lat pullover (with dumbell) 3 sets of 8

Obviously tons of volume, for most people this is way to much but works well for me, even if you just pick and chose some excercises from it maybe it will help you out, good luck.

[quote]cueball wrote:

[quote]jss11483 wrote:
cueball wrote:
Sub your pullups with rack chins, you won’t be disappointed.

Sub you DB rows with Bent BB rows.

by rack chins, do you mean supine pull ups?

feet on a bench, hang from the rack and pull your chest to the bar?[/quote]

This. http://www.youtube.com/watch?v=vM-b4qOOWsE&feature=related

I don’t know if this is what YOU consider “supine pullups” or not. My idea of a supine pullup would be body straight and perpendicular to the bar.
[/quote]

Refreshing to see someone using good form when lifting.

I do love rack chins done as shown in that vid, hits my teres major and minor real good, not so much the lats though.

Anyone who has tried RC’s with a chin up style grip how well did they work for you? (palms facing shoulder width grip)

Then you need to arch your back HARD and keep your chest HIGH throughout the movement. Any rounding whatsoever and your teres become the prime movers rather than the lats…pullups, pulldowns, rack chins and others.

Also if you stop short of the fully stretched position, your arms will take over instead of your lats/teres.

[quote]mojo_ wrote:
I do love rack chins done as shown in that vid, hits my teres major and minor real good, not so much the lats though.

[/quote]

[quote]Kerley wrote:
personally ive found bent Bar-bell rows great for overall back development.[/quote]

X2

My current back workout and absolutely loving it.

Chest-supported T-bar row
Dead hang weighted V-grip pullups
Supinated BB Rows
Supinated Lat pulldowns
Oldschool Nautilus pullover as finisher

[quote]josh86 wrote:
My current back workout and absolutely loving it.

Chest-supported T-bar row
Dead hang weighted V-grip pullups
Supinated BB Rows
Supinated Lat pulldowns
Oldschool Nautilus pullover as finisher
[/quote]

Not posting in BOI anymore?

Are you doing a full back-only day now?