back

[b_wakeling]

i have been doing pull downs and chins with chest and then just rowing motions a couple of days later. i am switching up my routine for something new and it will no longer allow me to do this. i was thinking that i could superset a rowing exercise with a pull down exercise. the problem is that that is a ton of sets on one day. is the way that each of these motions target the muscles different enough that i will not be over training. i feel my back is underdeveloped so i feel that i need to hit it pretty hard. just wondering what everybody thinks. thanks

 

[jcp2]

Most peoples backs are underveloped because of not being able to work the muscles, not by to little volume, i have the same problem, although it has gotten better in the last couple years. 15 sets should be enough for back, maybe 18.

 

[DADAWG]

i dont do a lot of volume for back just 12 sets or so not counting warm ups . but i go as heavy as possible especially on db rows , i do them last so that my back is pre exhausted because my gym only goes to 130 # dbs and i attack the rows , i usually have the shakes when im through

 

[xtinct]

i dont do a lot of volume for back just 12 sets or so not counting warm ups .

Since when is 12 sets considered low volume? I do 4 sets for back.

 

[DADAWG]

Since when is 12 sets considered low volume? I do 4 sets for back.

4 sets total?

 

[b_wakeling]

thanks guys. my problem used to be that i just couldnt hit it well. since ive been able to get a good contraction in my back its been developing nicely. ill reduce the sets and see how it goes. how can you get any develpoment with only 4 sets? i just start to get a good pump after 2.

 

[xtinct]

4 sets total?

Yes, 4 sets total. I alternate between the following routines:

Yates Rows x 2
Pulldowns x 2

or

Deadlifts x 2
Pulldowns x 2

Sometimes I will do a 5th set with 25 reps just for the pump, but that's it. I don't see the need to do any more than that.

 

[bigdelt69]

Back needing some size? Throw in some BB rows or deadlifts and your back will be screaming.