I’ve been performing a strength-, circuit-based routine for a while now, which I have created through some of CT’s programs listed on this site. I’ve modified certain things based on time and what I can currently do.
For Back I’ve been doing this:
Bent Over Row: 3-5 reps
One arm dumbbell row: 2-3 reps
vertical row: 12-15 reps (my “speed” set) (have been wondering if this is unnecessary)
recently added a shrug movement; works better for me than when it was on shoulder day: 8-10 reps
After 6 rounds of this, I’d finish off with a wide-grip cable row for 4 sets, 6-8 reps. Sometimes I’ll superset this with close grip cable row --or-- close grip pulldown and call it a day.
It’s worked well for me so far but I was wondering if I could refine it a bit. My goal is upper back thickness and general rowing strength (I can bench 225 for 2 reps with tight form, but I can’t row 185 without using momentum; if I don’t use momentum I can make it just shy of hitting my abs on the way up).
I’m liking the strength-based circuit for now, as I’m trying to stimulate a fat-burning effect that CT advocates in his Star Complexes. Of course, I’m not following such a program to a tee but I’ve certainly been inspired by it.
**I also perform this workout twice a week (once every four days) and I’ve been thinking about utilizing deadlift movements for the second workout in any given week, thus not perform the same workout again.
Let me know what thoughts and suggestions any of you have that could help me out.
I’d add a couple of straight arm movements in between exercises that will involve the biceps (which will fatigue thus somewhat limit the the amount of weight you can use)
Maybe
A - bent row 4-6
B - kayak row 6-8 each side (do a search) or db pull-overs
C - pull - ups 4 - 6
D - regular straight arm cable
E - wide grip fat man pull ups - 2 sec squeeze at peak contraction - 6-8
Do 4 Rounds or less if you fail to hit the rep ranges
Then personally, I would to do 3-4 sets of band or cable face pulls with a good 2 second squeeze, or some eh rear felt raises
10 - 12 reps
CT may concur, or then he may have his own advice.
This has worked for me but I’m no beast like the big Canadian ;0)
CT listed an example lat circuit somewhere based on different contraction types. I think it may have been in a livespill called “Superhero Add-on” or something similar. The idea was that you’d actually do it once or twice a week in conjunction with deadlift days, as you mentioned.
I’ve taken into account both of these responses, and I’ve thought of another important question: how long should I be doing this sort of circuit training?
the Superhero program is 6 weeks, however I haven’t been following it to a tee and have modified it. On that note, I have been doing it for probably close to 6 weeks already, but I love it so much that I don’t want to stop! Since the intensity isn’t the same as CT originally designed the program, would it be okay if I extend this style of training past the 6-week suggestion?
EDIT: Also, I’d like to add that when I perform one of these circuits, that’s it–I only do one of these per workout, unlike what is advocated where 2 sessions are completed each workout. Perhaps that sheds even more light on the intensity issue, as my main question is if this could lead to overtraining or CNS fatigue.
I did the superhero complexes a couple times back to back, with small variations each cycle. I don’t see any reason you can’t do that.
One lat workout like this is probably the right way to go: it tends to be less performance based, with higher reps and more accumulated fatigue.
Call me crazy, but I feel like using straps on pulling movements keeps me “fresher”. Maybe try that if you’re nervous about burning out, but really it’s just kind of important to monitor how you feel. If you start feeling rundown and unmotivated, back off.
Noted. I’m usually paranoid about “overtraining,” yet continually forget that my body will tell me when too much is too much. I haven’t been using straps very often, for I am working on grip strength, but occasionally it’ll save my wrists on Back days.