Sea_Hag's Killer Back Workout

[Sea_Hag]

As my many freinds may know I like to back exercise .

to me the rowing a heavy wooden rowboat is best , mine is a old wooden one .Row against the current is best , but always cannot get in a boat , so

Here is my back workout .

number one os chin ups , do about 50 if you can . I like go behind the neck but it doesnt' have too .I start with one set of 40 and then mabey 30 , then 20-25 .
Some ppl can not do many so just do as many as you can each set to reach 50 . a good start now read on Please !

warm op with chin ups then start with weights .

1) lat pull dowms if you can use cable machine ,
Do mabey 3 sets and start heavy , working down in weight

2) seated close grip rows 3 sets , then

3) bend over barrbell rowing (see I still get to row !)
stand on bench to get full strech coming down .be carful od back not to arch like hunchback !

4) now do some one side dumbell rowing and lean on a bech . use as a hevy weights !

5) you can finish with some deadlifts VERY HEAVY ! and mabey back hyperecxtension or a "goodmornings" sets to finish off , helps in the lower back tie in !

with the deadlift do not forget to Keep you back STRAIGHT so you do not ruin your spinal discs

You may choose to repeat three times each week , but I only do two times . my routine is takes three days for doing entire body , so is TWO times for me !

escuse me now , I have to go row in my boat now !

[bigv123]

As a certified PT, I would STRONGLY recommend against doing deadlifts last in your routine. You compound, heavy movements should always be done near or at the beginning of your workout (after a proper warm-up of course) for both physiological and safety reasons.

Case in point. When I was in college I worked out at the local Gold's. There was an Army ROTC guy that I used to see in there all the time. One weekend afternoon I was doing chest and triceps and saw him doing back. We passed each other several times and about an hour later I saw that he was starting his progression on deadlifts...working up to heavier and heavier poundages after already fatiguing his surrounding back and core muscles and perhaps more importantly the stabilizing muscles. He got up to 4 wheels/side (405 lbs) when it finally happened. It was simply too much. His back had a tremendous curvature to it and in an instant he crumpled to the ground calling out for help. He ruptured a disc in his back. I never saw him in the gym again...ever.

The moral of the story is: work hard, but, work smart.

V

[Sea_Hag]

His back had a tremendous curvature to it

Thank You very good advise . Here Here !

His back had a tremendous curvature to it

Mabey he should of listen to me !
to bad , I hope he wasnt' tryint to show off

I never did used to lower back as much , but one time I hurt my back by doing abs hanginf leg raises (or mabey it was from bend over rows)
Now I always use the hyperesctension to work my lower bach at least

but I do Biceps when I work out my back, so mabey I do deadlifts after Biceps usually , first
but I dont' want to say my entire routine , just about the back

I still like the rowboat ides best
Thank You

[rsctt83]

Guys, help me on this one. Yesterday I did dead lifts ring dip pyramid routine of 21, 15, 9, 5 When I get down to the last sets I really increase weight, what I noticed yesterday was that my hand was at the failure point on last few reps. I use rubber plates and just drop the weight. Do you guys alter grip when going up with weights? I have seen people doing that but haven't tried it, maybe I need to?

Thanks in advance

[Sea_Hag]

I see you ask for the guys help but I will aswer , tee hee!

yes , you can use alternating grip or get wrist straps

straps can help you increase chin up count to .
get some straps you will be ever happy

Yoyr Welcome ! in advance

[bigv123]

Rsctt,
This is a common issue for lifting. On heavy pulling movements (i.e. almost all back movements) your grip strength will give out several reps before your back will. No big surprise there really, your back is MUCH larger than your forearms. It tends not to be an issue for the strength athletes because they're only doing sets of 2-4 reps, sometimes just singles. Once you get into the higher rep ranges you'll see your grip strength fade.

First, just from a safety standpoint you should definitely use an alternating grip when you go heavy. "Heavy" is of course subjective. Heavy is any weight that forces your rep range down into the 4-6 range. For those folks new to deadlifts this might be as little as 135 or 185...this isn't an issue for me until i get past the 405 mark (4 plates / side) and press on closer to 500-550. A note of caution here, I've seen guys pop bicep tendons going too heavy with an alternating grip too soon. Understand that from a bio-mechanic standpoint your arm with the "over" grip will be a tad longer than the arm where you're using the "under" grip. Bicep tears, pulls and tendon damage are all common if you go too heavy too soon when you make the change to the alternating grip. Give yourself some time to get used to it.

Second, invest about $15 in a good pair of canvass straps. You don't have to use them every set, and certainly not on warm-up sets. But, you'll be able to get 2-5 extra reps out of those last few sets every workout. And, those are the reps that give you the very biggest return on investment.

Hope that helps some...
V

[Neumeister]

Using mixed grip you can hold a substantially larger amount of weight. I'd advise against straps because they impede you from gaining grip strength.

[rsctt83]

Thanks for the information. I enjoy the rubber plates and the fact that I can just drop them, rather than try and lower back to start position. So I will stick with the no straps. When you guys alternate grip which hand would you change grip with, my right side is dominant so should I change grip with left {weaker} and keep regular grip with the right {stronger}.

[bigv123]

I switch each workout. It's best not to switch between sets as you get acclimated during that session to a particular "groove". But, you need to switch every so often so one side doesn't become dominant and develop a strength imbalance. That's one of the primary causes of muscle pulls and strains in the gym.

V

[Neumeister]

When going for a PR in deadlift I use an underhand grip with my strong hand (left) and overhand grip with weak (right). For a workout with a lot of reps at low weight i.e. (50-35-20 Deadlift 135lbs) I like to switch up the grips using regular, mixed (both ways), underhand, hook, and thumbless just to add variety to the workout. Grip choice varies with each person, try different grips to see which one is the strongest for you.