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[Mac11wildcat]

Told you guys I’d post a typical back workout with my go to movements and never did. Take note of a couple things:
1. The order: BANG FOR BUCK heavy ass free weight first. Machines are great, but I find they simply don’t have the benefit of loading a shit ton of your musculature and pulling that shit apart every rep.
2. How much I row vs pulldown
3. Pullovers. Do them.

how much volume you need really depends on your intensity. If you’re TRULY failing on sets, 8-12 should be MAX per day. Because I train this way, I also strictly control warmups. Looks like this:

Example training weight in first movement: 315
Warmup 1 - bar x15
Warmup 2 - 135 x 10
Warmup 3 - 225 x 4-6
Warmup 4: 275 x 1-2
Working set: 315
FULL 2-3m rest between sets

if you’re gonna be training to failure stop wasting effort on high rep heavier warmups. All sets below are to failure unless otherwise stated

This is my pull day and focuses on heavy unsupported stuff. My other back day (back/chest) is more supported and machine stuff.

1. Bent Row (this can be the bar, smith, two DBs, etc) - 1x6-8, 1 backdown set to failure at 12+ reps (20-30% less weight than first set)
2. Pulldowns (slightly pronated to slightly supinated, never fully overhand or underhand because it isn’t comfortable or well aligned for me) - 1x10-12, backdown 1x14+
3. DB or Meadows Row or single arm Machine row - 1x8-10x backdown 1x12+
4. Pullovers - 1x10-12, backdown 1x14+
5. Preacher Curl - 1x10-12, backdown 1x14+
6. Cable Rows SS Alt DB Curl - 3x12–15 each (pump sets, short of failure and less rest)
7. Deadlift - 3-4x4-8 ascending weight

I’ll post a few more unique movements later fornifnyou have trouble activating lats.

 

[Test_Subject]

What are your feelings on underhanded barbell rows. Better, worse or indifferent?

Dorian Yates tore his bicep doing them.

Take that for what you will.

 

[Mac11wildcat]

All I’ll say on that topic is I don’t personally know anybody who rows north of 3 plates still rowing underhand. It’s a very poor position for 99/100 people based on anatomy. Growing lats is far more about where your elbow goes than which grip you take; grip only facilitates getting your elbow somewhere based on your own anatomy.

 

[MisterSuperGod]

Dorian Yates tore his bicep doing them.

Take that for what you will.

i was reading that the Yates variation is used to work both back and biceps.

i on the otherhand am very hook-like with my grip, and surprisingly, i don't even get the slightest pump in my biceps from doing them.

As Mac just mentioned, i don't go super heavy with them either, so that could be the reason my luck with them has been so good.

 

[Test_Subject]

i was reading that the Yates variation is used to work both back and biceps.

i on the otherhand am very hook-like with my grip, and surprisingly, i don't even get the slightest pump in my biceps from doing them.

As Mac just mentioned, i don't go super heavy with them either, so that could be the reason my luck with them has been so good.

I’ve tried them underhanded and they just don’t feel right, to me.

My go-to exercises for hitting back and bis at the same time are chin-ups and reverse grip pull downs

 

[malfeasance]

3. Pullovers. Do them.

4. Pullovers - 1x10-12, backdown 1x14+

Is this with a dumb bell, laying perpendicularly across a bench, or a machine, or something else?

 

[Mac11wildcat]

Is this with a dumb bell, laying perpendicularly across a bench, or a machine, or something else?

I have a sweet pullover machine. The best substitute I’ve found is to use a cable row machine. Attach the cable to a dumbbell and lay with your head facing the weight stack. This provides resistance throughout the entire ROM. Standing with a cable tower works too, as does DB alone.

 

[malfeasance]

I can't get the same feel from DB or standing cable tower as I do from a good pullover machine. No gyms around me now have one.

 

[malfeasance]

Thanks for sharing the pull day, above.

 

[Test_Subject]

I have a sweet pullover machine. The best substitute I’ve found is to use a cable row machine. Attach the cable to a dumbbell and lay with your head facing the weight stack. This provides resistance throughout the entire ROM. Standing with a cable tower works too, as does DB alone.

The GOAT:

 

[Methyl Mike]

Cashton I have an ok back I think and from experience you will see results if younfollow my advice here: always get a full range of motion, good contractions slow controlled negatives and forget about weight. It doesnt matter what you can lift. Im dead serious. You are not a weignt lifter right? Then dont train like one.

Other than that genetics time and consistency will make you or they will break you.

 

[Methyl Mike]

The GOAT:

View attachment 148280

Nope sorry. Dumbbell is superior as is the old plate loaded nautilus. However, aside from those two you are absolutely right

 

[Methyl Mike]

I do that as well with heavy pulling. It really helps to take your arms out of the movement.

Barbell pullovers i never liked at all. Tweaked my shoulders a bit and unless yiu have a spotter you are never sure you arent crooked.

 

[Methyl Mike]

I’m lacking in the pull up department.

Pullups arent great however banded pullups are the shit. Night and day difference. I recommend highly.

 

[Cashton]

Cashton I have an ok back I think and from experience you will see results if younfollow my advice here: always get a full range of motion, good contractions slow controlled negatives and forget about weight. It doesnt matter what you can lift. Im dead serious. You are not a weignt lifter right? Then dont train like one.

Other than that genetics time and consistency will make you or they will break you.

You know what, I actually took a couple of these things here into consideration in my training and my back has really blown up well, lower lats need some development, but the top is poppin’ and they’re getting thicker too for sure.

edit: especially that elbow thing I believe it was @Mac11wildcat who mentioned it, really feel the lats.

 

[Test_Subject]

Nope sorry. Dumbbell is superior as is the old plate loaded nautilus. However, aside from those two you are absolutely right

That is a plate loaded Nautilus.

 

[Methyl Mike]

i was reading that the Yates variation is used to work both back and biceps.

i on the otherhand am very hook-like with my grip, and surprisingly, i don't even get the slightest pump in my biceps from doing them.

As Mac just mentioned, i don't go super heavy with them either, so that could be the reason my luck with them has been so good.

No the Yates variation is used to up the weight you can handle by putting your lower back in a slightly more advantageous position. From there you can mix up your grip to hit different areas. Narrow underhand for lower lats overhand narrow for about the same lat activation but less weight and less risk of injury at the expense of development. Lately ive been doing them wide overhand like Coleman and after tweaking my form just right theyre hitting my upper midback and outer lats like nothing ive seen before.

Yates back training actually has a few idiosyncracies to it that set it apart that most people never notice.
View: https://youtu.be/eFstNXZgV5o


View: https://youtu.be/1Rf0AsYHNSg

 

[Methyl Mike]

That is a plate loaded Nautilus.

Yes but its not like the old one. The old blue one. Ive used both they are not exactly the same. This can also be placebo effect on my part for sure.

 

[Test_Subject]

Yes but its not like the old one. The old blue one. Ive used both they are not exactly the same. This can also be placebo effect on my part for sure.

Yeah I know the one you mean. As far as I know the cam system is the same, but I’ve never been to a gym that has one to try it out.

 

[Methyl Mike]

Nothing excites me quite like a discussion on back training with a bunch of bodybuilders who don't suck.