PLEASE critique my back workout!

[mlomb88]

Hey guys. Ok, so the point of my workout, is to build muscle mass. My goal is to get bigger..

HOWEVER, i've been having some problems with my back workout. So..could you guys please critique it? Tell me what I'm doing wrong or what I'm doing right. Also, if I need to change anything, lemme know! Thanks!!

Here's my workout..

Wide-grip Pull ups 2x10 (they're more than anything a warm up)
Lat Row 4x10
Lat Pulldown 4x10
Bent-over Lat Row 4x10


I tend to feel the exercises mostly on my biceps, which is nice cause usually on the same day I work biceps (I always start with back and then do biceps afterwards) so it serves as a warmup...but that's not the point of doing back, its to gain muscle mass there.

Anyway, when I do this workout, Im usually never sore, so am I doing something wrong? maybe Im not doing enough weight, but for example, with the pulldown, if I do any more weight, I cant pull it down...

[jackus75]

If you feel it on your biceps then you're doing something wrong. Try keeping your arms straighter for longer, use your back to pull the weights. It takes a while to get used to but you can really feel it after a while. It will feel like you're pulling your shoulder blades back when you lift.

Also, do some pyramid sets, 4x10 isnt too good, you want to start lighter with more reps and get heavier as you decrease reps

[chips13p]

Originally Posted by mlomb88

Hey guys. Ok, so the point of my workout, is to build muscle mass. My goal is to get bigger..

HOWEVER, i've been having some problems with my back workout. So..could you guys please critique it? Tell me what I'm doing wrong or what I'm doing right. Also, if I need to change anything, lemme know! Thanks!!

Here's my workout..

Wide-grip Pull ups 2x10 (they're more than anything a warm up)
Lat Row 4x10
Lat Pulldown 4x10
Bent-over Lat Row 4x10


I tend to feel the exercises mostly on my biceps, which is nice cause usually on the same day I work biceps (I always start with back and then do biceps afterwards) so it serves as a warmup...but that's not the point of doing back, its to gain muscle mass there.

Anyway, when I do this workout, Im usually never sore, so am I doing something wrong? maybe Im not doing enough weight, but for example, with the pulldown, if I do any more weight, I cant pull it down...

A few really basic things:

1. Make the wide grip pull-ups a 4 set exercise, rather than a warm up.
2. I take it the bent over lat row is barbell rows. Squeeze your shoulder blades together on this exercise, this is the best thing you can do for your lats apart from wide-grip pullups in my opinion. They are by far my favourite exercise tbh!

Hope this helps.

P.s. Don't worry about not feeling sore, its not the be all and end all, just keep your form ultra strict and slow, and maybe make your rep timing 3-1-3 or keep it on 2-1-2, just make it slightly more strict.

[mlomb88]

Thanks guys! I will see how this week goes when I do my back and bis workout ill do all these improvements. Thanks!

[Graeme]

Right - Has pull ups
Wrong - using the best lat building exercise thinking that it is less effective than a lat pulldown.

By lat row do you mean barbell row or what? Im confused by this.

[mlomb88]

Originally Posted by Graeme

Right - Has pull ups
Wrong - using the best lat building exercise thinking that it is less effective than a lat pulldown.

By lat row do you mean barbell row or what? Im confused by this.

yeah, bent over barbell row..and what do you mean by your 'wrong' comment? im coonfused..

[krispy21]

Originally Posted by mlomb88

yeah, bent over barbell row..and what do you mean by your 'wrong' comment? im coonfused..

Hes saying you think that the pulldown is more important than the wide grip pullups by only having 2 sets of them. So increase wide grip pullup set and increase weight if you can

[mlomb88]

Originally Posted by krispy21

Hes saying you think that the pulldown is more important than the wide grip pullups by only having 2 sets of them. So increase wide grip pullup set and increase weight if you can

aaahhh ok...well, how would you add weight to a wide grip pull up? would it be like getting a dumbbell and holding it with your feet while you pull yourself up?

[lance89]

Lat row? im assuming you mean DB one arm row? Wide grip pullups should be a focus not just used as a warm up, if you need to add weight do it. I'd switch your routine to this:

Wide grip Pull ups - 4 sets of 10, weighted if need be
Bent over barbell Row - 4 sets of 10
Lat pulldown - 4 sets of 10
One arm DB Row - 3 sets of 10

If you plan on doing deadlifts in the future i would also throw in something to strengthen your lower back.

[Graeme]

Originally Posted by mlomb88

aaahhh ok...well, how would you add weight to a wide grip pull up? would it be like getting a dumbbell and holding it with your feet while you pull yourself up?

If you can do 10 pull ups that easily I would firstly think that you are not doing a full range of motion, or 10 is just too easy for you right now.. I know that now I need to add weight (about 15lbs) to pull ups in order to make them more challenging, as I can do 15 unweighted now.

Try this.. 4 sets to failure.

If you can do more than 40 pull ups over 4 sets , you should add some weight. Just in my opinion.

As for adding weight..

A) Get a friend to put a plate on your legs
B) Use a back pack
C) Use a belt that people normally use for dips
D) Get a dumbbell and hope that it doesnt fall.