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  1. #1
    Registered User x0rcist's Avatar
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    Back day! What should I do so I can't sit up straight tomorrow?

    Title says it all. Back day in about 5 hours. What should I do to murder my back?
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  2. #2
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    deads and bent over rows FTW
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  3. #3
    Registered User Cohnman15's Avatar
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    one arm rows and pullups are great back excercises as well.
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    Registered User x0rcist's Avatar
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    So far I've got:

    Pull Ups
    Deadlifts
    Bent Over Rows
    1H DB Rows

    What else? Anything unusual?
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  5. #5
    lol I dunno mybody001's Avatar
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    cross cable reverse flyes. anything with high intensity really.
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  6. #6
    Mind over Matter takman's Avatar
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    first off, i wouldnt "murder" your back. I'll give you my back program ( just got back from the gym and today happen to be back day for me), but if you are going to try an exercise that you have not done before, start with low weights and perfect your form first. if you dont, you may end up murdering your back in a wrong way.

    My current program ( keep in mind im a lifter with many years under my belt)

    -Dead lifts
    -Free standing T-Bar rows
    -Straight arm Lat pull downs
    -close grip lat pull downs
    -one arm dumbell rows
    -back lat pulldowns
    -seated rows
    -machine shrugs
    -upright rows
    -back extensions

    typically 3-4 sets each with anywhere from 8-15 reps, depending on how i feel.

    good luck
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  7. #7
    Registered User zildjian_4's Avatar
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    prepare to be in a wheelchair in 10 years...
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  8. #8
    Mind over Matter takman's Avatar
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    ^^ was that comment directed to me? lol
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  9. #9
    CntStpWntStp! anthem1's Avatar
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    I'm guessing so, takman.
    That is simply way too many exercises dude...
    Can't Stop Won't Stop!
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  10. #10
    Registered User AlterEgoNYC's Avatar
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    Straight Leg Deadlifts with Shrug Finish
    Bent Over Rows
    Pullups
    Lower Back Raises
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  11. #11
    Mind over Matter takman's Avatar
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    Originally Posted by anthem1 View Post
    I'm guessing so, takman.
    That is simply way too many exercises dude...
    would you prefer i do half those, but use too much weight and bad form?

    As long as your form is good, use lower weights, and give your body time to heal ( do it once a week) , I dont see anything wrong with that.

    While each exercise uses multiple muscles, a number of those only target specific muscles.

    I will be curling wheelchairs when im 40
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  12. #12
    Registered User x0rcist's Avatar
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    Thanks for the exercises guys, gym time in about 20 minutes. I've got a nice list written down. I'll let you know if I barely walk out of the gym or if I'm carried out in a stretcher.
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  13. #13
    лол што dima22's Avatar
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    Originally Posted by takman View Post
    first off, i wouldnt "murder" your back. I'll give you my back program ( just got back from the gym and today happen to be back day for me), but if you are going to try an exercise that you have not done before, start with low weights and perfect your form first. if you dont, you may end up murdering your back in a wrong way.

    My current program ( keep in mind im a lifter with many years under my belt)

    -Dead lifts
    -Free standing T-Bar rows
    -Straight arm Lat pull downs
    -close grip lat pull downs
    -one arm dumbell rows
    -back lat pulldowns
    -seated rows
    -machine shrugs
    -upright rows
    -back extensions

    typically 3-4 sets each with anywhere from 8-15 reps, depending on how i feel.

    good luck
    thats a bit much wouldnt u say
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  14. #14
    лол што dima22's Avatar
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    im doing back later to

    Lat pull downs
    weighted chin ups
    one arm DB raise
    seated cable row
    mayb strait arm lat pull dwn

    ( i do deads and traps on shoulder days)
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  15. #15
    Registered User AlterEgoNYC's Avatar
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    Originally Posted by takman View Post
    first off, i wouldnt "murder" your back. I'll give you my back program ( just got back from the gym and today happen to be back day for me), but if you are going to try an exercise that you have not done before, start with low weights and perfect your form first. if you dont, you may end up murdering your back in a wrong way.

    My current program ( keep in mind im a lifter with many years under my belt)

    -Dead lifts
    -Free standing T-Bar rows
    -Straight arm Lat pull downs
    -close grip lat pull downs
    -one arm dumbell rows
    -back lat pulldowns
    -seated rows
    -machine shrugs
    -upright rows
    -back extensions

    typically 3-4 sets each with anywhere from 8-15 reps, depending on how i feel.

    good luck
    Unnecessary to do that many exercises. Muscle tissue only needs to be broken down so much before recovery begins and growth happens. The research I'm familiar with shows 3 sets is optimal. Just doing 3 sets targeting lower back, upper back and lats is sufficient to see good results.
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  16. #16
    Run until it hurts belairdfence99's Avatar
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    Warm up properly before compound lifts and do not go under 6 reps for deadlifts or lower back exercises. Helps with the soreness not being as severe.
    Also,
    Green Tea and Caffiene have been shown to boost recovery
    As well as adequate carbs PWO and protein.
    Finally get some rest that night and perform very light stretches before bed.

    Using this strategy, I am hardly sore at all compared to what I used to be, works with running too.
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  17. #17
    Registered User x0rcist's Avatar
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    Great workout and I'm still alive everybody. Had some trouble turning the steering wheel on the way back, but I made it. Those reverse cable flies are awesome, I love new movements it always gets some other muscle you've never used before. Thanks a lot.
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  18. #18
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    Originally Posted by takman View Post
    first off, i wouldnt "murder" your back. I'll give you my back program ( just got back from the gym and today happen to be back day for me), but if you are going to try an exercise that you have not done before, start with low weights and perfect your form first. if you dont, you may end up murdering your back in a wrong way.

    My current program ( keep in mind im a lifter with many years under my belt)

    -Dead lifts
    -Free standing T-Bar rows
    -Straight arm Lat pull downs
    -close grip lat pull downs
    -one arm dumbell rows
    -back lat pulldowns
    -seated rows
    -machine shrugs
    -upright rows
    -back extensions

    typically 3-4 sets each with anywhere from 8-15 reps, depending on how i feel.

    good luck
    Way too much volume in my opinion but if it's working for you then more power to you.

    I do 8 sets a week for my back.
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  19. #19
    Registered User Lilhoose's Avatar
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    Originally Posted by lee__d View Post
    deads and bent over rows FTW
    ^this and pullups
    The man who can drive himself further once the effort gets painful is the man who will win.
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  20. #20
    Registered User zildjian_4's Avatar
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    Originally Posted by takman View Post
    ^^ was that comment directed to me? lol
    no but now that i see your routine it could be lol...
    if you need back extensions to finish off your back your not the deadlifts right, pssibly because youve got 7 other rows(crazy, no?)


    anyways, to the OP...

    pain is generally not an indication in growth.pick some solid lifts, do them to the max, and call it a day.
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  21. #21
    Registered User ramrod63's Avatar
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    Originally Posted by takman View Post
    first off, i wouldnt "murder" your back. I'll give you my back program ( just got back from the gym and today happen to be back day for me), but if you are going to try an exercise that you have not done before, start with low weights and perfect your form first. if you dont, you may end up murdering your back in a wrong way.

    My current program ( keep in mind im a lifter with many years under my belt)

    -Dead lifts
    -Free standing T-Bar rows
    -Straight arm Lat pull downs
    -close grip lat pull downs
    -one arm dumbell rows
    -back lat pulldowns
    -seated rows
    -machine shrugs
    -upright rows
    -back extensions

    typically 3-4 sets each with anywhere from 8-15 reps, depending on how i feel.

    good luck
    take out shrugs and upright rows which arent back exercises and you have 8 back exercises, 24 to 32 sets once a week...how is that too much?

    edit: do you guys consider traps to be part of your back or do you see it as a different muscle group? i see it as a different muscle group hence i said it isnt part of back exercises...
    Last edited by ramrod63; 05-27-2009 at 07:31 PM.
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  22. #22
    Mind over Matter takman's Avatar
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    I have a book called "strength training anatomy", and all those exercises i listed are in the back section. Of course everyone has their own opinion.

    i have the back extensions last and the deadlifts first because im really cautious with my lower back. Although the dead lifts working nearly every muscle, i feel it most in my lower back.

    I'm hitting different muscles multiple times using different exercises. I'm using low weights, with smooth and controlled motions. Unlike some of these clowns in the gym, that look like they are going to rip their shoulder out of the socket. So maybe they do 4-5 different excercises and they do them wrong.

    Although I may remove back lat pull downs because they are pretty hard on my shoulders. Just saying, a couple more excercises done the right way wont harm anything IMO.

    And i said before, this is not something for beginners. I'm not saying im a pro-bodybuilder ( far from it in fact). But, you gotta build the foundation before you build the house.

    Look at Arnold Schwarzenegger, started lifting when he was 15, and was Mr. Universe 7 years later. You think he got to that level by just doing a few exercises? Of course he took steriods, but still. He trained hard and long, and didnt have an injury that put him out of the game during that time.
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  23. #23
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    Originally Posted by ramrod63 View Post
    edit: do you guys consider traps to be part of your back or do you see it as a different muscle group? i see it as a different muscle group hence i said it isnt part of back exercises...
    I consider them to be a part of the back.

    If I'm spent after deads and rows, I do shrugs on shoulder day, at the end.
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  24. #24
    Encyclochuzzle chazzy1864's Avatar
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    be the catcher for a couple of hours while staying in doggy style position. Your back will be screaming at you.


    How about next time you put a bit more forethought into your workout, instead of asking for a workout 5 hours before you head to the gym.
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  25. #25
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    L1-L5 + Sledgehammer
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    Registered User Hudacris's Avatar
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    Pullups
    Rack Pulls
    T-Bar Rows
    V-Grip or Close Grip Pulldowns

    That's my usual back day
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    Registered User zildjian_4's Avatar
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    Originally Posted by takman View Post

    Look at Arnold Schwarzenegger, started lifting when he was 15, and was Mr. Universe 7 years later. You think he got to that level by just doing a few exercises? Of course he took steriods, but still. He trained hard and long, and didnt have an injury that put him out of the game during that time.
    im not even going to bother with this other than to quote it for others to laugh lol...

    the bottom line is, you have way too many exercises. period. the human mind automatically thinks to do more work if you want more results, however, in bodybuilding, 'less is more' is often the case.
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  28. #28
    Mind over Matter takman's Avatar
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    Originally Posted by zildjian_4 View Post
    im not even going to bother with this other than to quote it for others to laugh lol...

    the bottom line is, you have way too many exercises. period. the human mind automatically thinks to do more work if you want more results, however, in bodybuilding, 'less is more' is often the case.
    theres no need to be like that. Amazing that people cant have a discussion with out slinging mud.

    Why should i listen to a 20 year old kid that think he knows what he's talking about?

    Anyways argueing on the internet is like the special olympics...you might win, but you are still retarded.

    Posting here is a waste of time for me anyways. I like to help people out, but you end up getting into arguments and what not.

    Peace.
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  29. #29
    Mind over Matter takman's Avatar
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    ok one last post, because im a bit annoyed right now.

    If you are going to quote me and say ridiculous things like "im just going quoute this so people can laugh" with out telling me why its so ridiculous.... Maybe because you cant?

    With many exercises, they target a certain muscle and indirectly work others. Exceptions are like the dead lift. But, i like to target a muscle with a number of different exercises. Hit it from different directions so to speak.

    i know that too much of something is bad. But like i said, using less weights and good form.

    I've had a great body...been there done that. starting lifting 15 years ago when you were like 5 years old. Not that that anyone cares, because this is internet.

    While you are making small gains, i'll be getting back to the way i used to be.

    good luck!

    peace
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  30. #30
    Yes. I'm bigger than you. hessunit's Avatar
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    Originally Posted by takman View Post
    ok one last post, because im a bit annoyed right now.

    If you are going to quote me and say ridiculous things like "im just going quoute this so people can laugh" with out telling me why its so ridiculous.... Maybe because you cant?

    With many exercises, they target a certain muscle and indirectly work others. Exceptions are like the dead lift. But, i like to target a muscle with a number of different exercises. Hit it from different directions so to speak.

    i know that too much of something is bad. But like i said, using less weights and good form.

    I've had a great body...been there done that. starting lifting 15 years ago when you were like 5 years old. Not that that anyone cares, because this is internet.

    While you are making small gains, i'll be getting back to the way i used to be.

    good luck!

    peace
    Maybe this will help you. You are doing too many exercises and too much volume. Your body can only repair itself so much and doing as many as 40 sets for one body part is just plain silly. There's no way you are eating or sleeping enough to support this...unless MAYBE if you're taking in a gram+ test a week or something...but even then...sheesh. Otherwise, you just need to back it off...cut it in half maybe. You will most likely see better gains.

    I like every back workout to look like this....
    1 Wide pulldown/pullup exercise
    1 Wide row (wide t-bar, bent bb row w/OH grip, seated wide cable row)
    1 Narrow pulldown (with neutral grip handle)
    1 Narrow row (t-bar or narrow neutral grip seated cable row or hammemr strength narrow row, or one arm db row)
    Finish with something like back extensions (I like to superset these with planks)
    1 warmup and 3 working sets for each exercise.

    And yeah yeah....I know....deadlifts. I consider these more of a leg exercise and keep them for leg day.
    Lift smart.

    I rear ended a car this morning...the driver that got out of the other car was a dwarf !!
    He looked up at me and said "I am NOT Happy!"
    So I said, "Well, which one ARE you then?"
    That's how the fight started.

    "The two best activities for your health are pumping and humping"
    Arnold Swarzenegger

    ....done. Phew.
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