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2004/01/12, 12:17 PM
Here is a workout that while may not add size for all(though if done right you should), will for sure spark your workouts a little. As most of you know, I am what I call an average joe trainer. I do not go as deep into the scientific basis as BB1fit and others, but I do see changes in myself, and that is what matters. This should not be used if you have not been training for at least a 1 or more. Also ease into it do not try to hit each rep and or set right of the bat. The main thing is to hit the intenisty and form 100%. By that is weight is important in this workout but form is more so. So start light and then add weight.
I use a assisted chin machine. It has 20 weight blocks. using all 20 gives you 112lbs of assistance. Each block up takes 6lbs off. I have worked up to using 50lbs of help which means that that last set of 6 or so I am chining 265 of my own weight up. this took me about a year to get to. So if you have access to that use it. I do 4-5 sets trying to hit 10 reps. If I can not hit 10 reps I make sure what ever reps I make are perfect. If you can not do chins/have no machine or whatever add i set to each other workout or add another back exercise. The actual order is important in my opinion. I do chins, bent rows(barbell), deadlifts, then lat pull downs. Chins are a upper back/lat, bent rows, middle back/lat, deadlifts, lower back/whole body, lat pull downs, lats. Also the exercise should be this for the most part, compound then isolation. So hit the chins. Then go to bent rows. I like 4 sets really clenching the lats and back hard. Try to hit 10 reps. If you are using your body mroe than the back and lats lower the weight. Then my favorite the deadlift. If you have not done these, start light very light. Do at least 4 sets. After about a month of light weights start adding weight. If you can hit 10 reps on your last set with out blacking out it is too light LOL. Then hit the lat pull down. I suggest pulling to the front and change the handles for variety. Close grip (hands facing each other). Palms facing out etc. Now if you have not or could not do chins(even if all you can get is 3 at a time that is fine, do 3reps but like 6 sets), do so t-bar rows and or db bell rows. I would do them either first or before deadlifts. Form like I have said is very important, if you feel the rows in like you lower back or shoulders etc, check you form. Heavy weights are very important for the most part like I mentioned before. So try to add weight. After about a month if you are able to hit 10 reps do 2 things add weight and loer the reps. Never go below 5 reps try to hit 6-8. Stay on the 10 rep plan or a month. Second month add weight lower reps to 6-8. thrid and final month Still keep it heavy, and try to hit 10 reps on each set(if you fail at a lower rep that is ok). Make sure to eat a lot and sleep. Good luck!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2004/01/12, 12:19 PM
Opps I meant 1 or more years at the begining!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2004/01/12, 12:37 PM
Hey mutt, this is great. Hubby was just wondering what things he can do for back that will help strengthen it for chins. He has very limited equipment over there (Iraq), but wants to be able to try chins when he gets back next year. This routine will help I'm sure, any other suggestions?
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/01/12, 12:40 PM
Chins work the upper n middle part of the back. If he can deadlift and rows will help as would nice heavy lat pull downs. Here is a secert so do not let it out, heavy shrugs have helped my chins! SHHHHHHH! Think about it the traps make up a good chunk of your upper back, since I added the shrugs I have progressed a lot on my chins. Another 3 months and if I drop 35lbs I will be doing sets of 6-8 reps on my own at 275. Also if he has a bar from which he can do chins have him, just hang to develop the grip and like I said if all he can do is 1 chin do that 1 and like 20 more LOL then try for 2 chins etc....
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2004/01/14, 05:07 PM
Thanks mutt, I'll tell him to look at this.
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/01/14, 10:47 PM
Hey Mutt, thanks for the info on this. I dont have a chin bar or lat pull machine. But I have started doing deadlifts recently and I sure will try the shrugs. I have never thought about that. I'll see if it works for me. Sorry honey. I hope that they dont grow to much.
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2004/01/14, 11:13 PM
Chins are especially good for adding width. Do shoulder width grip. Great exercise. It is a rare back workout that I don't include them. They will add the most width to your back. The chin is the king of lat width, and using varying
hand widths, can help ensure overall maximum development of the whole Lat complex.
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If you don't stand for something, you will fall for anything....
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2004/01/15, 02:22 PM
lol at hubby.....yes I definitely want you to come back with a neck AND shoulders. Not one big mass that goes from your ears to your triceps! (Just my personal preference).
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~Victoria~
...Do not be discouraged; everyone who got where he is, started where he was.--anon
...There are no shortcuts to any place worth going.--Beverly Sills
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2004/01/15, 10:46 PM
That is one of my problems bb1fit, I cant do chin ups. I want to train now, while I am in Iraq, so that by that time that I get home I will be able to do at least a few. I know that chin ups would work well for my back, we will see. Thank you for you help.
And yes baby, dont worry, they wont be to big by the time that I get home. Especially in April. Maybe when I come back for the second tour, it will be different, but I'll try not to train them to hard, for you baby.
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