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2005/02/17, 04:41 PM
Right Ive been into a new routine for a few weeks now and Im feeling the improvement in my arms/chest/legs etc but my back doesnt feel like its benefitting as much? I have quite a strong back in comparison to the rest of my body from the rock climbing I take part in but when I work it out at the gym I cant seem to get the "burn" or pumped sensation I get in the rest of my body.
So you know the thursday routine is; Legs/Biceps/Back
Bicep Curl,
16 x 5kg
12 x 7.5kg
12 x 7.5kg
12 x 7.5kg
Preacher Curl,
16 x 5kg
12 x 10kg
12 x 10kg
12 x 10kg
Hammer Curl,
16 x 7.5kg
12 x 10kg
12 x 10kg
12 x 10kg
Wide grip machine pulldowns,
16 x 25kg
12 x 45kg
12 x 35kg
12 x 35kg
Seated Machine Rows,
16 x 25kg
12 x 45kg
12 x 35kg
12 x 35kg
Bent over rows,
16 x 15kg
12 x 30kg
12 x 30kg
12 x 30kg
Squats, (pretty new to squat and working on my form first)
16 x just the bar
12 x 30kg
12 x 30kg
12 x 30kg
Machine leg curls,
16 x 10kg
12 x 20kg
12 x 20kg
12 x 20kg
Calf Curls machine,
16 x 5kg
12 x 10kg
12 x 10kg
12 x 10kg
Plus various stretching and some general Ab work thrown in after if I have anything left. Now I really feel the burn in most of the parts ive worked (its hard to take my contact lens' out after :) ) but I dont feel it as much in my back??
What are peoples thoughts and cheers for reading!
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2005/02/17, 05:26 PM
thought: uh, umm, well uh good?
cheer: yeah?
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2005/02/17, 08:08 PM
Many people have this problem. Try to think of your arms and hands as meat hooks. You really want to lift the weights with your back. Really focus on the contraction. Maybe you should prioritize back in front of your bi's so that you could use more weight due to the fact that your fresher. Just take your arms out of the equation.
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2005/02/17, 09:25 PM
reason you're not feeling it in your back, is because you are going too light....
first off
you need to do deadlifts...and do them fairly heavy....whether you want mass or power/strength
*=50% of 1rm
Deadlifts(12*,6,4,3)
then you must do pulldowns with more weight, these are equivalent to pull-ups....so you don't get strong by doing 1/3 of your bodyweight...(you don't seem to be this out of shape)....so pick weight that you can do only for
(12*,6,4,3) or you can do (12*,8,6,4)
Barbell Rows(12*,8,6,4) you must go heavy on these exercises to feel results....
12-16 reps is too high....
also do big bodyparts first...so BACK first, i suggest you do arms on another day(triceps/biceps).....
Also you want LEGs and BACK workouts on different days, if you go as heavy as you should, youll be exhausted from just one....for example on heavy Squat days your lower back will be sore to do deadlifts, and so on...
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2005/02/19, 02:45 PM
So deadlift is the way forward then? Ill have to stick it with my routine, Bearing in mind I dont want to gain much size if possible, I need a high power/weight ratio for my climbing which is my main reason for working out.
Cheers for the help fella.
Rob
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