Too Much Volume For Back?

[ExtraMile]

my favourite exercises for back are deads, wide grip chins, seated cable rows and weighted 45 degree hypers...

 

[MsBeverlyHills]

Is this too much volume for a back workout?

Deadlift 5X5
Weighted Pull Ups 4X8
Bent Over DB Row 3X8
DB Elbows Out Chest Supported Row 3X10

I tried to skim it down a bit. Is this ok?

This was my original W/O

Deadlift 5X5
Weighted Pulls Ups 4X5
Body Weight Pull Ups 1Xfailure
Bent Over BB Rows 5X6-8

my only advice would be to cycle good mornings w/ deadlifts. your DL maxes will go up!

 

[shibs]

Good point but if they're done RIGHT....you guys know very few people have a clue as to how to do DB rows.....starting a lawn mower ring a bell?

~EZ

Ah yes my football coach used to call them lawn mowers, instead of DB rows. I'm pretty sure i'm doing them right.. i'll probably youtube them later though to make sure lol

My current back routine is pretty simple. I'm actually doing the intermediate/linear 5x5.

BB rows from the floor on Monday for 5 sets and 3 sets of body weight hypers. Deads on Wednesday for 5 sets. Rows from the floor again on Friday 3 sets of 5, a heavy triple, then a set of 8 followed by 3-4 sets of pull/chin ups. The heavy triple on Friday is used for the top set of 5 on the next Monday.

I like the high frequency and I add weight to the bar every workout. My back is growing even though this is a "strength" routine. Surprisingly soreness is a non issue with me.

If I was hitting back once a week with a BBing focus I'd probably do something like this....

Chins/Pull ups 4 sets
Heavy Rows DB/BB/Tbar 4-5 sets
Deads/Rack Pulls 4-6 sets
High rep lat pull down/cable rows 3 sets as a finisher

So you'd add lat pull downs at the end of the workout to make sure your lats got hit hard enough? Even if you're doing pull ups, not chin ups?

 

[SouthernLord]

So you'd add lat pull downs at the end of the workout to make sure your lats got hit hard enough? Even if you're doing pull ups, not chin ups?

This would depend on a few things really. I wouldn't be using the whole stack with a ton of body english on those. More of a high rep constant tension max pump/blood flow set or two as a finisher at the end of your workout.

The most important lifts in any back routine imo are a vertical pull, a horizontal pull, and a big total body lift like DL or rack pulls. Pick a few money lifts for each of those three categories and rotate through them every few weeks.

Btw, pull ups, chin ups, neutral grip chins, etc all hit your back/lats pretty hard. I would alternate these every few weeks too.

 

[thelion2005]

Is this once a week, twice, three times? I'm guessing once.
I found a lot of results from high intensity ala Yates. The last set had to be a killer though.
So I did drop sets 2-2-2-2. 3 exercises X 8-9 reps. First set light warm up to get groove; second 60% of max; last drop set.10% drop each 2 reps.
Front chins with weight around waist.
75 degree rows on Smith.
Close grip cable rows ala Reeves ... bent forward.
The 2 sets of bd pullovers jst to stretch the rib cage.
Did this every 5 days in a cycle of sust and hgh.

 

[KDubba]

yea sorry i disagree, i would never use a routine like this

to simple, small variation,

heavily emphasises the rear delts and lats,

neglects the inner rhomboids heavily, trapsezius, and biceps (yes they are important when hitting your back)

barbell rows are great, but arent a magical muscle builder for the back IMO,
ive never done a barbell row in my life and have an outstanding back, (dont mean to sound cocky but i do)

u also could never lift asmuch weight with a barbell row as you could a t bar row, so ders something to consider

pull ups a great but again to simple for hitting lats, and doesnt give complete overall development of the lats muscle

just my opinion

Pretty funny your judging something you never tried but anyways how can you expect anyone to take your opinion seriously if you never tried it. "That beer sucks not hoppy enough but I never tasted it tho" WTF!
This was an example of a back workout, And I never said they were magical- just sayin I can't believe people ignore bent over bb rows when trying to add size and strength. Hitting yor biceps is not important when hitting your back- hitting your biceps is important when you are working your bis. That's why you focus on contracting your back not your bis. Tbar rows are a great workout I do them often. Pullups are great period.

 

[shibs]

This would depend on a few things really. I wouldn't be using the whole stack with a ton of body english on those. More of a high rep constant tension max pump/blood flow set or two as a finisher at the end of your workout.

The most important lifts in any back routine imo are a vertical pull, a horizontal pull, and a big total body lift like DL or rack pulls. Pick a few money lifts for each of those three categories and rotate through them every few weeks.

Btw, pull ups, chin ups, neutral grip chins, etc all hit your back/lats pretty hard. I would alternate these every few weeks too.

Ah i see, i'll add in a couple sets then around 15 reps, and also switch out the pull ups for chin ups, and i'm assuming since i'm doing chin ups i can delete the 2 sets of straight bar curls at the end. Do the chin ups not hit the muscles similar to the bent over db rows? they wont interfere with eachother? Its just hard to fathom chin ups hitting my lats as good as pull ups, jw cuz my lats are something i really want to build on now.

 

[instant.muscle]

IMO no such thing as too much volume, ESPECIALY if on juice, harder u work more it pays off
my back workout looks like this
deadlifts
pullups
widegrip pulldowns (drop sets)
narrow grip pulldowns
rows performed in 21 extended rep, close rep, full rep, u get the idea(7, 7, 7)
concentration bent over dumbell rows
single handed upright cable rows
every excercise I do is 4 sets reps until failure, no reps counted, numbers are a mental game, train to exhaust