Got a simple question: am I doing it right?

  • Thread starter Thread starter ziggity
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ziggity

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What's up, guys. I'm looking for advice on my back workout.

I recently (a month ago) switched my back workout to resemble the example in Carnal's Treatise.

DEADLIFT
2sets x 9
3sets x 6

BENT OVER ROW
2sets x 9
2sets x 6

SHRUGS (in power rack)
3sets x 6-9

UPRIGHT ROW (barbell)
3sets x 6-9


My goal (you can kinda tell) is to continually increase my strength, as well as continue to gain mass. I'm 5'3", 138lbs dripping wet, about 7% BF. I've been lifting (shittily) for about a year. I've been lifting with a proper diet and program for about three months. My target weight is about 145, 148ish wet.

general strength currently is:
DL 320
Bench 205
Squat 250


Does that back workout seem right? I'm pretty happy with the rest of my routine, but I know my back and shoulders can be stronger and I'm wondering if that's a comprehensive enough workout to build strength and mass in those areas. Any other input is appreciated, and if you'd like to know the rest of my routine for whatever reason I will post it.

Thanks.
 
i have no idea what i'm talking about. i don't lift weights, and i'm so out of shape that when i crap it leaves me out of breath. however, i would encourage you to ditch the upright rows (not the safest, or best exercise) and consider incorporating CHINS into your back routine. no comment on the rep range (seems like a lot of reps to me). but if you're serious about gaining weight, you might consider checking out same variation of the 5x5 program.
 
upright rows= teh suck
you need to lower the reps
 
I would add Pull-ups (most likely weighted at your weight/strength ratio). Pull-ups = palms facing away from you. You can alternate Chins/Pull-ups week by week or do both.
 
i'm in the Marines, so I'm pretty used to pullups. should I be doing bodyweight or going for weighted sets?

edit: and on lowering the reps... can you elaborate? should i do less reps overall in a workout? or less reps per set? stay more around the 5-6 rep range?
 
Something like 5 sets of 5 on main lifts. Generally, 1-5 reps is for Power, 6-12 is for Bodybuilding, 13+ is endurance. Of course if you are going from doing sets of 9 to sets of 5, then you should up the weight. If you were starting out I would say try to get to doing 5 sets of 5 on Pull-ups, but since you should have that down no problem, do sets weighted. Try doing 5 sets of 5 with 25 extra pounds, and if that isn't enough then keep adding weight til it is a struggle.

Off Topic: Where are you stationed?
 
Yeh, do less reps per set, at least <6 on your main lifts, for total reps I would aim around 20ish-30ish, so like a doing 6x4 would be 24total reps.
 
Sets x Reps
6x5
5x5
4x5
3x5
6x4
5x4
4x4
6x3
5x3

All of these are good for main lifts, just do what you can handle. If you are doing an assistance exercise that uses predominantly the same muscles (Like Main:Bench, Assistance: DB Bench) then make sure the total number of reps between the exercises is inbetween the 25-50 range. 50 reps is flexible as a top end, but I never would exceed 60. If you can pump out that many reps, you aren't doing enough weight.
 
i get what you're saying. it won't be hard to throw a little more iron on there.. i like it heavy anyway.

as for the pullups, i guess i'll substitute that in for my upright rows, yeah?

edit: stationed at Camp Pendleton, CA
edit2: also, you mentioned that if i'm going from sets of 9 to sets of 5, i should up the weight: yes i usually put a lot more weight up in my smaller sets. i pulled 285 for 5 today which is great for me lol
 
I can't speak for upright rows too much, but here is a couple links to check out. Compare the muscles involved on the right side of the page.
http://exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
http://exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

The two exercises use different muscles. I'd wait for maybe Urban/Fat Wilhelm/other knowledgable person (no offense Tom P and gauntman) to weigh in on UprightRows.

285 for 5 is good. I've been struggling with (305x4)x5 and today did a 1 rep PR at 355. Just keep lifting and it will go up.
 
Did a search for upright rows and it seems they cause some bad shit for your shoulders, so I wouldn't do them at all. I think with what you have now (plus Pull-ups/Chins) you should be well covered.
 
"I don't believe in contraindicated exercises, only contraindicated individuals. But if there's one exercise that'll ever push me over the line, it's going to be the upright row. This is as internally rotated as the humerus will get, and you're elevating the humerus right into the impingement zone on every rep. For that reason, I'll never write upright rows into a program. The dumbbell version is a slightly safer alternative, although I feel that there are still much safer ways to challenge the upper traps and deltoids. To summarize, if you've ever had a shoulder problem or are at risk, you'd be wise to omit upright rows altogether."
-Eric Cressey
 
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