Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Bodybuilding and Fitness Discussion > Training
User Name
Password

Reply
 
Thread Tools Display Modes
Old 06-20-2019, 08:45 PM   #1
Dawgpound_Hank
Moderator
 
Dawgpound_Hank's Avatar
 

Join Date: May 2019
Posts: 1,027
Dawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the rough
My "Super Pump" back workout

I wanted to try something totally out of the box today. Getting a lil tired of the same ol same ol. Today, I had THEE sickest back pump that I can ever recall having. My lats were so pumped it felt like I was carrying a watermelon under each arm. And better yet, I had NO biceps pump whatsoever, which can often happen on back day - especially if using heavy weights.

First I will post a typical back workout for me:

wg pulldowns - 4 sets of 8-12 working up to 260lbs
barbell rows - 4 sets of 6-10 working up to 315lbs
hammer pulldowns - 3 sets of 8-12 working up to 3 plates a side
seated cable rows - 3 sets of 10-15 working up to 260lbs
hyperextensions - 3 sets of 20-40 bdwt

So today I did the same workout, except I used MUCH lighter weights, used a 3 secs up, 3 secs down rhythm on everything, and held each contraction for a 2-3 count. I also focused on "pushing the elbows" down and back vs "pulling with the arms/lats". Lastly the rest times were much briefer than I usually use with heavy weights - around 45 secs between sets. The diff was mind blowing - here's what it looked like:

wg pulldowns - 35, 25, 15 - 140lbs all sets
barbell rows - 40, 25, 15 - 135lbs all sets
hammer pulldowns - 25, 20, 15 - 1 plate each side
seated cable rows - 25, 20, 15 - 120lbs all sets
hyperextensions - 20, 15, 10 bdwt

If you're looking for a helluva back pump, ya might wanna give this a try. Ya gotta throw your ego out the door. Yeah it might feel wuss-mode rowing only 135, but remember, you are gonna get a pump from hell. You can use any exercises you want, just be sure to keep the cadence the same (slow and deliberate), along with the 2-3 second contraactions on every rep, and focus on pushing the elbows back on every rep vs pulling. Also use a much lighter weight so you can get the high reps in.

I just wanna add I wouldnt recommend this for a beginner or someone who hasn't already built a nice foundation. Of course a beginner can try it out occasionally as something different, but this is mainly for the guy/gal that has already built a respectable level of development. Beginners need more of the heavy weight/lower reps approach to pack on the size, not to mention doing deadlifts. But for the vet, you will enjoy this workout being it's safe, and will blow you dafuq up.
Dawgpound_Hank is offline   Reply With Quote
Old 06-22-2019, 07:59 PM   #2
Dawgpound_Hank
Moderator
 
Dawgpound_Hank's Avatar
 

Join Date: May 2019
Posts: 1,027
Dawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the rough
Damn I had muscles in my back I never knew I had sore af yesterday and today! Those muscles in and around the mid-upper spine, guesing rhomboids and mid traps which are hard to get to. I think I'm gonna start alternating this type of gig with my normal heavier workouts and see how it goes.
Dawgpound_Hank is offline   Reply With Quote
Old 06-24-2019, 08:56 PM   #3
jrod
Moderator
 
jrod's Avatar
 

Join Date: Jun 2010
Location: Georgia
Posts: 1,281
jrod will become famous soon enough
Yep, I love going lighter and REALLY focusing on form! As you know anyone can sling heavy weights. I also like doing drop sets until failure.
Good post!
jrod is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:05 AM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.