Need help oon my back workout..

• borntolive

  15 Jun 06, 23:35

  This is my back workout
  
  1) Pull ups (4 sets)
  
  2)Lat pull downs (5 sets)
  
  3)T-bar (4 sets)
  
  4)Hyperextenions (4 sets)
  
  5)Stiff leg deadlift(4 sets)
  
  6)Dumbell rows (3/4 sets)
  
  the problem is after hyperextensions, my lower back is aching already n my deadlifts is affected.
  
  is there any exercise i can skip? Or wad can i do?
• Enigmatic1

  16 Jun 06, 02:30

  Drop the hyperextensions and switch stiff legged deadlifts to conventional deadlifts.
• Simon Dean

  16 Jun 06, 10:54

  You should listen to engimatic
• Marco_Simone

  16 Jun 06, 15:50

  Originally posted by borntolive:

  This is my back workout
  
  1) Pull ups (4 sets)
  
  2)Lat pull downs (5 sets)
  
  3)T-bar (4 sets)
  
  4)Hyperextenions (4 sets)
  
  5)Stiff leg deadlift(4 sets)
  
  6)Dumbell rows (3/4 sets)
  
  the problem is after hyperextensions, my lower back is aching already n my deadlifts is affected.
  
  is there any exercise i can skip? Or wad can i do?

  Wow you pro BB ah? Do 20+ sets for a single body part?
• Marco_Simone

  16 Jun 06, 15:52

  My back workout is damm simple yet it targets every part of the back.
  
  4 sets of rack deadlifts followed by 3 sets of chin ups.
  
  
• Simon Dean

  16 Jun 06, 21:47

  if i am doing like 5 sets of back
  
  i would only do 2 sets each
  
  dont try to copy the workouts of "Juiceheads", you will only end up more broken.
• borntolive

  18 Jun 06, 13:01

  SO i should reduce sets? or reduce the amt of different types of exercises
• forum_dude

  18 Jun 06, 14:28

  WIDE GRIP PULL UP IS VERY GOOD IN DEVELOPING BACKS
• Simon Dean

  18 Jun 06, 15:10

  Originally posted by borntolive:

  SO i should reduce sets? or reduce the amt of different types of exercises

  Throw out lat pulldown and do pullups more.
  
  Pullsups x3
  rows x2-3
  deadliftsx3
  
  GOOD enough.
  
  seriously dont copy the workout of professional bbers.Especially those in IFBB, they juice but you dont(Flex wheeler and Dorian yates had admitted to juicing already).You will end up more exhausted and broken.
• Marco_Simone

  18 Jun 06, 21:00

  Lets say you're doing a pull/push or upper/lower split
  
  To train back,all you need is
  
  FOR WIDTH
  
  chin ups for 3 sets
  
  FOR THICKNESS
  
  any form of rows for 3 sets of 6-8
  
  FOR POWER
  
  HEAVY rack pulls for 3 sets of 4-5
  
  The back is a very large body part
  
  The chins will take care of predominatly the lats,the rows will work mostly the mid back and the rack pulls will fry the traps and lower back.
  
  That's not to say,for example,chins only work the lats,they also,to a lesser but still very significant extent,other part of the back especially midback and traps.Same goes for the other 2 movements.
  
  Good luck!
  
  
• borntolive

  18 Jun 06, 23:58

  hmmm for chin ups must do wide grip rite to target more of the back rite? ..wide grip i cant doo much , i m still weak, thats why i need to rely on some lat pulldowns to build up strength
• Marco_Simone

  19 Jun 06, 08:53

  Originally posted by borntolive:

  hmmm for chin ups must do wide grip rite to target more of the back rite? ..wide grip i cant doo much , i m still weak, thats why i need to rely on some lat pulldowns to build up strength

  I do shoulder length grip.Wide grip is harder on the shoulders and there is a shorter ROM too.
  
  Pull downs are not a good way to train for chins.To train for chins,you must do chins!