For Swole's bicep routinge?

[getbig888]

if you were going to go by swole's bicep routine how many exercises would you incorporate for back so that you are not overtraining your biceps...maybe swole can elaborate on this

[SwoleCat]

6-8 sets, split up with two back exercises. So two exercises and each exercise has 3-4 sets in it.

~SC~

[angelxterminator]

6-8 sets, split up with two back exercises. So two exercises and each exercise has 3-4 sets in it.

~SC~

**** bro, you only do 6-8 sets for back?

What exercises do you use?

I like hitting my back from as many angles as possible!

[SwoleCat]

4 for mass/depth, 4 for shape/width.

There's not really too much more to tear up!

~SC~

[FCECC2]

wide pull up and row thats all you need IMO

[Deezuhl]

4 for mass/depth, 4 for shape/width.

There's not really too much more to tear up!

~SC~

sorry if i am not understanding but thats 8 total exercises for back. Do you only do like 4 a week doing 2 exercises twice a week and then the next week do the other 4 ?? See I never incorporated back with bis because I was doing like 5 exercises for back and then when I went to touch my bis I couldnt do anything.

[OldSchoolLifter]

Gonna have to try the 2 exercise thing for arms sometime and see how it works for me.

no deads for your back?

[angelxterminator]

4 for mass/depth, 4 for shape/width.

There's not really too much more to tear up!

~SC~

And the next day you will be sore?

It seems I can not get my back sore until I incorporate at least 12 sets.

I truly hit failure on everything (almost) that I do... My back routine will revolve around bent over rows, wide grip chins, lat pull downs, wide grip cable rows, and deadlifts.

What rep ranges are you using?

[SwoleCat]

It's never about how MANY sets you do, it's about the sets you do, and what they aim to accomplish.

~SC~

[IronReload04]

wide pull up and row thats all you need IMO

deads deads and more deads!!! most imortant are deads, rows/chins

[Deezuhl]

deads deads and more deads!!! most imortant are deads, rows/chins

i can attest to this too. did them for the 1st time. Wow was i weak. I weigh 212 and did 225 3 times for 10 reps and i was dead for days. I am going to work on these big time!!!

[IronReload04]

And the next day you will be sore?

It seems I can not get my back sore until I incorporate at least 12 sets.

I truly hit failure on everything (almost) that I do... My back routine will revolve around bent over rows, wide grip chins, lat pull downs, wide grip cable rows, and deadlifts.

What rep ranges are you using?

us dc guys are sore after 2 sets of back. that is 1 set of chins and 1 set of row like movement. or 3 sets. 1 set of chin like movement and 2 sets of a deadlift movement. we get sore

[Deezuhl]

us dc guys are sore after 2 sets of back. that is 1 set of chins and 1 set of row like movement. or 3 sets. 1 set of chin like movement and 2 sets of a deadlift movement. we get sore

You Northeast guys are funny too. It doesnt matter what it is, you guys do it better. I used to race cars and everything was NE NE NE...

[getbig888]

so 2 exercises for back and 2 exercises for bi's that workout seems interesting... i read somewhere that you hit everything twice a week swole, if so i can understand this and what would your split look like?

[SwoleCat]

3 on one off and repeat (low volume) or two on, one off, one on, one off, then repeat (mid-volume)

~SC~

[getbig888]

thanx bro

[getbig888]

so i guess it would be something like
Day 1: chest delts tri's
day 2: legs
day 3: back traps bi's
day 4: off
day 5: repeat

[getbig888]

well i think i might give this i try and just see how i like it

[needmorestrength]

And the next day you will be sore?

It seems I can not get my back sore until I incorporate at least 12 sets.

I truly hit failure on everything (almost) that I do... My back routine will revolve around bent over rows, wide grip chins, lat pull downs, wide grip cable rows, and deadlifts.

What rep ranges are you using?

Dont forget soreness is not a factor of growth!! But I agree my back needs higher sets.. As far as I know Swole does not count his warm up sets in those 8!