T Nation

Shoulders and Back Program?

I’m about to wrap up my current program and I’m looking for something that will put mass on my back while continuing my shoulder progress. I will be coming off a high rep high intensity program so I’m looking for something lower in the 6-8 rep range.

Thanks…

why have there been such a hi influx of threads asking about this bullshit

scenario: “heys guys i just finished X program doing this and that and now id like someone to tell me what to do next, PLEASE GUYS I JUST DONT KLNOW WHAT TO DO!”

There have been a lot of “I need you to hold my hand and guide me through life” threads in general lately.

programs complicate things. mhmm

[quote]bignate wrote:
why have there been such a hi influx of threads asking about this bullshit

scenario: “heys guys i just finished X program doing this and that and now id like someone to tell me what to do next, PLEASE GUYS I JUST DONT KLNOW WHAT TO DO!”[/quote]

Sorry I asked if there were any new ideas out there. My bad. Seriously, I won’t ask questions on a training thread about back training.

It makes no sense why a person would ever do this. So I’m sooo sorry you were forced to read and reply to the post.

At least you apologized lol

lol spar4tee

I found this http://www.T-Nation.com/free_online_article/most_recent/a_monstrous_back_the_mountain_dog_way

meadow rows are a new twist on a favorite and the other excises seemed worth a try.

Heres my problem, - and yes for the record i enjoyed your sarcastic reply, and no i dont hate you, just general disgust i suppose- alot of people come here, give really general descriptions such as i just did this program and id like do a porgram specializing back, but also shoulders. This is something u can look up just as easily as anyone from this description. If you had, say, posted pics, detailed numbers, diet, before after numbers and stats, specific back training goals, specific shoulder training goals, number of days you can lift, size/weight/bodyfat goals BECAUSE ALL OF THIS IS IMPORTANT IN PICKING A PROGRAM, otherwise you can read a program as well as anyone else i hope, and can make a decision yourself. This has happened so many fucking times, with so many fucking topics, its just stupid shit

Don’t worry “bignate” I hate you too. I just looked your profile. Are those pictures of you or did you steal those from Jerry Sandusky’s personal collection? I thought I was taking shit from someone with the stats to back it, not a short chubby tween with the body resembling a manatee. Thanks for the advice about training my back, it really helped.

Someone doesn’t have to be jacked to point out the search function.

[quote]Deercalf wrote:
Don’t worry “bignate” I hate you too. I just looked your profile. Are those pictures of you or did you steal those from Jerry Sandusky’s personal collection? I thought I was taking shit from someone with the stats to back it, not a short chubby tween with the body resembling a manatee. Thanks for the advice about training my back, it really helped. [/quote]

i have a vid of me doing 505 dead, 315 bench, i have a log containing my various injuries, what i can do and how i probably still put in more effort than you even though because of previous events i have no hopes of obtaining any serious mass, but i still lift day in and day out as hard as is possible for myself and thatsmore than most can say on this board.

[quote]Deercalf wrote:
I’m about to wrap up my current program and I’m looking for something that will put mass on my back while continuing my shoulder progress. I will be coming off a high rep high intensity program so I’m looking for something lower in the 6-8 rep range.

Thanks…[/quote]

Hey man, don’t listen to these stupid fucks. Some people just come on here to piss on everyone else.

SHOULDERS/BACK

EVERYTHING IS 4-6 REPS @ 80-85% OF MAX, INCREASE WEIGHT WHEN 6 REPS IS REACHED, LOWER REPS BACK DOWN TO 4 WHEN INCREASING WEIGHT.

BACK:

(4-6 REPS)(2-3 mins rest between sets)
CONVENTIONAL DEADLIFTS: 3 sets
WEIGHTED PULL UPS: 2 sets
BARBELL ROWS: 2 sets
CLOSE GRIP PULLDOWNS: 2 sets

SHOULDERS:

(4-6 REPS)(2-3 mins rest between sets)
SEATED BARBELL PRESS: 3 sets
SIDE LATERALS: 3 sets
REAR DELT FLY ON PEC-DEC: 3 sets

All this shit should be heavy as possible, AKA you should not be able to exceed the allotted rep scheme. If you can get more than 6 reps, use heavier weight.

All you E-Thugs on this forum need to pull your heads out of you asses. There is nothing wrong with asking about a routine. Keep your mindless ranting to the super cool t-cell, since you’re all so serious.

This is a Max-OT style workout by the way. Worked like a charm for me.

Buncha pussies

[quote]Sarev0k wrote:

[quote]Deercalf wrote:
I’m about to wrap up my current program and I’m looking for something that will put mass on my back while continuing my shoulder progress. I will be coming off a high rep high intensity program so I’m looking for something lower in the 6-8 rep range.

Thanks…[/quote]

Hey man, don’t listen to these stupid fucks. Some people just come on here to piss on everyone else.

SHOULDERS/BACK

EVERYTHING IS 4-6 REPS @ 80-85% OF MAX, INCREASE WEIGHT WHEN 6 REPS IS REACHED, LOWER REPS BACK DOWN TO 4 WHEN INCREASING WEIGHT.

BACK:

(4-6 REPS)(2-3 mins rest between sets)
CONVENTIONAL DEADLIFTS: 3 sets
WEIGHTED PULL UPS: 2 sets
BARBELL ROWS: 2 sets
CLOSE GRIP PULLDOWNS: 2 sets

SHOULDERS:

(4-6 REPS)(2-3 mins rest between sets)
SEATED BARBELL PRESS: 3 sets
SIDE LATERALS: 3 sets
REAR DELT FLY ON PEC-DEC: 3 sets

All this shit should be heavy as possible, AKA you should not be able to exceed the allotted rep scheme. If you can get more than 6 reps, use heavier weight.

All you E-Thugs on this forum need to pull your heads out of you asses. There is nothing wrong with asking about a routine. Keep your mindless ranting to the super cool t-cell, since you’re all so serious.

[/quote]

There have been numerous articles posted about back specialization and different exercises to implement. All I’m saying is it can all be found within the search function.

[quote]Sarev0k wrote:

[quote]Deercalf wrote:
I’m about to wrap up my current program and I’m looking for something that will put mass on my back while continuing my shoulder progress. I will be coming off a high rep high intensity program so I’m looking for something lower in the 6-8 rep range.

Thanks…[/quote]

Hey man, don’t listen to these stupid fucks. Some people just come on here to piss on everyone else.

SHOULDERS/BACK

EVERYTHING IS 4-6 REPS @ 80-85% OF MAX, INCREASE WEIGHT WHEN 6 REPS IS REACHED, LOWER REPS BACK DOWN TO 4 WHEN INCREASING WEIGHT.

BACK:

(4-6 REPS)(2-3 mins rest between sets)
CONVENTIONAL DEADLIFTS: 3 sets
WEIGHTED PULL UPS: 2 sets
BARBELL ROWS: 2 sets
CLOSE GRIP PULLDOWNS: 2 sets

SHOULDERS:

(4-6 REPS)(2-3 mins rest between sets)
SEATED BARBELL PRESS: 3 sets
SIDE LATERALS: 3 sets
REAR DELT FLY ON PEC-DEC: 3 sets

All this shit should be heavy as possible, AKA you should not be able to exceed the allotted rep scheme. If you can get more than 6 reps, use heavier weight.

All you E-Thugs on this forum need to pull your heads out of you asses. There is nothing wrong with asking about a routine. Keep your mindless ranting to the super cool t-cell, since you’re all so serious.

[/quote]
Its simple, I like that.
You ever throw in front shoulder and rear delt work? I assume your rest periods are decently long ( over one min) too?

REST PERIODS: Always 2 - 3 minutes
The front delt work is all in the pressing movements, and you can substitute the rear delt fly on the pec dec with a bent over rear delt fly. see above workout. Focus most of your caloies immediately before and immediately after your workouts too.