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Rate my back workout15637

eddyserb private msg quote post Address this user
Is there anything you would add?

Back and shoulders

Warm up, stretch with a 15 min core routine

Circuit 1 (increase weight on rep drop)(drop set from max)
Cable rows 15,10,8,6 Dropset
Wide grip pull down 15,10,8,6 Drop set
Close gip pull down 15,10,8,6 Drop set
Lat pull downs 15,10,8,6

5min break stretch

Circuit 2
TBar Rows 15,10,8,6,4,2
Wide grip pull ups 15,10,8,6,4,2 squeezing at top and holding
Stiff legged deadlift 15,10,8,6,4,2 (targeting lower lats
My back before and after (3months)


5min break stretch

Shoulder blaster
Lateral raises 50,35,25,15,5 (1min break) 5,15,25,35,50
Rear delt raises 50,35,25,15,5 (1min break) 5,15,25,35,50
Front raises 50,35,25,15,5 (1min break) 5,15,25,35,50

Trap blaster superset
Barbell trap shrug 20,20,20,20 squeezing 2 sec at top of shrug
Bent over lateral raises 20,20,20,20

Stretch, foam roll, and walk home (1mi walk)






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leanr0x private msg quote post Address this user
1
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SOLARSUPLEX private msg quote post Address this user
/50000000000
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eddyserb private msg quote post Address this user
Wow I guess this page is exactly like BB.com
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leanr0x private msg quote post Address this user
i dont get what you are doing..some kinds of circuits? why dont you do exercise for exercise? it is not about who can do most volume in the shortest amount of time
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leanr0x private msg quote post Address this user
and why do you stretch during the workout?
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eddyserb private msg quote post Address this user
Volume works for me I made my gains through that so far. I read a lot of Frank Zane's books, and interviews with him he always speaks of stretching the muscle, and training with very high intensity the sweat will keep your skin tight overtime .Hypertrophy responds to high volume better then low.

In general, dynamic stretching before you train and static stretching after you train is a great way to warm up and cool down. By taking the time to warm up and stretch before any workout and stretch and cool down, you'll minimize the chance of injury.
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the1 private msg quote post Address this user
i do high volume too, i have for 10 years an its whati leanred from... i do not care for circuits/giant sets though.
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eddyserb private msg quote post Address this user
The high volume is honestly (In my opinion) the best way to train
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the1 private msg quote post Address this user
Widegrip pull ups 4sets
Underhand grip pull downs 4-5 sets
TBar row 5 sets
One arm hammer row 5 sets
Meadows lat stretchers 5 sets

Barbell shrugs 5 sets

i include drop sets and supersets aswell regularly, i don't believe you can give 100% to training in circuits when youre fatigued by the time u get to the next exercise..
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the1 private msg quote post Address this user
me too , i do 30 sets for arms usually lol.. an i have 19.5" arms


on a scale of 1 to suck, the workout sucks but youre a newb so you will learn :P
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the1 private msg quote post Address this user
if it works for u, keep doing it.. but dont ask these guys what they think, because they probably wont give a fuck lol
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leanr0x private msg quote post Address this user
frank zane was on steroids, wasnt he? so everything would work on him
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Beans private msg quote post Address this user
@eddyserb Do you not rest between the exercises during those circuits?
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Beans private msg quote post Address this user
@leanr0x I actually don't think he's ever admitted to using them. He competed in a weird era of bodybuilding, when there was still an under 200 lb class, and he was taller than most of those guys. He wasn't really that big, just way more aesthetic than a lot of the guys he competed against. Having said that, I've read parts of his books, and he does preach a lot of crap when it comes to training lol.
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databas1c private msg quote post Address this user
There is way too much vertical pulling relative to horizontal pulling in this routine...
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by eddyserb
Hypertrophy responds to high volume better then low.



This is not true. Don't confuse "effective" with "optimal"- they're not the same.

Re. Zane, he won the Olympia. He was nicknamed "The Chemist." Of COURSE he used steroids. -3X
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Beans private msg quote post Address this user
@eknight Haha he studied and taught chemistry. Do you think it makes a difference that he never competed in the over 200lb class? He won overalls against guys way bigger than him.

I don't actually believe he is or isn't, I just think he's an interesting case.
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The Dark
Knight
eknight private msg quote post Address this user
No I don't think that makes a difference. I think it's monumentally naïve to believe any former Mr. O was natural. -3X
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Beans private msg quote post Address this user
Lol I guess that would make someone monumentally naïve to believe Layne Norton is natty since Layne is 1" taller and 10lb heavier on stage.
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The Dark
Knight
eknight private msg quote post Address this user
Really? Layne is over 200 pounds on stage? Since when? In the 60's Zane competed over 200. Not only was he shorter, but he was more conditioned at that weight too.

But just for kicks and giggles, let's say Norton isn't natty. How does that impact Zane? How does anyone else's status affect Zane's? It doesn't, so it's a nonsensical argument. -3X
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Beans private msg quote post Address this user
@eknight Not trying to argue. I didn't know he competed over 200, just that he competed in all the Olympias under 200.

Lol if you google "Frank Zane stage weight" on of the first results in a BB.com forum of people talking about those two.
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Trev182 private msg quote post Address this user
Ahh the old scientific phrase "it works for me"...
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brian12 private msg quote post Address this user
@eddyserb Not enough rowing movements for back; don't like all the dropset circuit style training. You will be far better off going to the FAQ post and choosing a well laid out and balanced routine to follow, rather than trying to make something yourself
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pandasashi private msg quote post Address this user
this is really bad... why don't you read the advice of ppl with modern knowledge in the field instead of someone who just lifted and juiced back in the 60's?
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swollenscott private msg quote post Address this user
If it works for you then do it.
If you stall try low vol and heavier weights for a while then go back.

Also keep in mind rule of diminishing returns.
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