T Nation

How are You Training Back?

hypers for lower,
chins and wide grip pulldowns for upper width,
rows - barbell and one arm DB for lat thickness,
reverse wide grip pull downs for the lower lat,
T-bar rows for thickness.

Sometimes i throw shrug movements on back day other times on shoulder day depending upon how i am feeling.

i trained back w/ bi’s tonight, i vary my splits based on how i’m feeling, sometimes arms get there own day, other times i throw back w/ bi’s or back w/ tri’s.

Mine is somewhere in the BOI

Deadlift
BB Rows
Reverse Close Grip Pulldowns (close grip chin downs)
Low Rope Pulls

All exercises are done with 4 sets for 8-12 reps to failure or near it.

Last time I tried maxing out my pullup I was 175lbs, I did 22 (wide grip). I’m about 185-190lbs now, I have no idea how many I can do.

A crossfit guy in my gym just DECLINED A ROWING ERGOMETER (used a box). He said this will train his back harder and build the muscles up more ROFL

[quote]GluteusGigantis wrote:
A crossfit guy in my gym just DECLINED A ROWING ERGOMETER (used a box). He said this will train his back harder and build the muscles up more ROFL[/quote]

No.

I refuse to believe that humanity has reached this new low.

Deadlift rack pull one arm row pull up good morning

Since september I’ve been doing the same thing more or less:

4 sets of t-bar row or db row on incline bench
4 sets of one arm db row
4 sets of pull-ups or lat pulldowns
4 sets of cable rows
4 sets of facepulls

all exercises, except facepulls are done in the 6 to 12 rep range

I split back thickness and width to separate days (back thickness on its own, back width three days later with biceps)

Back Thickness
Rack Pulls (presently to max set of 6 followed by a back-off set of 10 50kg light)
DB Rows (one working set of 8-15 reps each arm)
Seated v-grip rows (one working set of 12 reps)

Back Width
Wide grip pulldowns
Close grip pulldowns

3-4x a week:

-neutral grip pull-ups, weighted: 25 reps, clustered into doubles and triples (I usually increase the load every 2nd or 3rd session)

-bent-over db rows: 5x5 (I always try to increase the load on the last two sets)

-chest-supported db rows to the chest, wide: 5x5

-sometimes also good-mornings (lower back issues)

Wide grip pull ups
Dead lift
One arm db rows
Cable rows

At the minute.

3x15

Mon/Thurs

Cable rows

Tues/Fri

Deadlift
Mixed grip Lat Puldown
Rom DL

Normal grip pulldowns
T-bar rows(BB with v handle)
normal grip cable row
Machine shrugs

[quote]esk221 wrote:
My current DC rotation -

Thickness - T-Bar Row, Kroc Row, Barbell Row
Width - Rack Chin, Weighted Chin, Wide Grip Pulldown

[/quote]

Similar to me

Thickness: t-bar row, BB row, 1 arm row/ CSR machine - I’m not decided on the last yet
Width: Weighted chin, weighted pullup, neutral close grip pulldowns

[quote]esk221 wrote:
My current DC rotation -

Thickness - T-Bar Row, Kroc Row, Barbell Row
Width - Rack Chin, Weighted Chin, Wide Grip Pulldown

[/quote]

You may find that kroc rows are more for width than thickness.

Back width:
Pull-ups, pausing with my forehead at bar level
Kroc rows
Currently rotating 3rd exercise, can’t seem to find anything good. Today, I had cable rope pulldowns for this.

Upper back thickness:
Barbell rows
Seated rows (pausing at chest)
Fat-man pull-ups or light seated row to neck

Lower back thickness:
Deadlifts
Rack pulls
Back extensions

All in that order. I do all 3 on different days though… Width with shoulders and tris, upper thickness with chest, and lower thickness with hamstrings.

Pullups or chins
One-arm dumbbell rows
Shrugs or high pulls
Deadlifts

4x5 Deadlift
4x6-8 Wide Grip Lat Pulldown
4x6-8 Bent Over DB Rows

= Current Routine

I run an 8 day split right now that has one day for back thickness and another for back width.

Lately all I’ve done are variations of pullups, some pulldowns and some rows. I’ve been at it for 3 weeks and unless I’m crazy my back has grown a fair bit. Probably because I never did any pullups at all before that. Ah well.

Dumbbell Rows

Hammer strength front lat pulldown

Deadlift

Low Row

Lat pulldown

In that order. Some exersise rotate, and some rotate from dumbbell to barbell, but rows and deadlift are always present.

-Chins/Pullups- i start every workout with these anyway, except leg day.
-T-bar rows
-Rear delt machine
-1 arm dumbbell rows

  • i can get 10-15 reps on chins at 220-230lbs. it all depends on how much body fat i’m carrying.