Training upper middle back.

[treant]

Hey everyone, I've got a question regarding back training.. I noticed that like.. the middle of my upper back is like.. not developed.. how do I work that area?

I am talking about the middle near the spine, of the upper back.. like the lower traps..

any advice would be appreciated, cheers!

[Bio-Active]

Close grip rows is a good lift for that

[Buster Brown]

Dead lifts will def hit that area nicely and pay huge dividends.

[treant]

How often can i deadlift? I been doin it less than once a week :/

[treant]

Also how many like reps should I do? I prefer to go heavy for like maybe 8-10 for warmup set then down to triple or even singles (rarely) is this too few?

[Buster Brown]

Also how many like reps should I do? I prefer to go heavy for like maybe 8-10 for warmup set then down to triple or even singles (rarely) is this too few?

I DL once a week either with legs or back. When training for hypertrophy working sets should be 6-8 reps. When training for strength 5-2

[blakegains]

Hey man! There is a lot of great training techniques in the " Marcus diaries " to help you answer these questions and then some. I have found tons of info regarding training in there. if you are deadlifting I would make sure you have nailed down perfect form. I used to watch proper form videos and use lightweight with a GVT approach and concentrate on technique before I started using heavier weight training techniques. Happy lifting

[blakegains]

Hey man! There is a lot of great training techniques in the " Marcus diaries " to help you answer these questions and then some. I have found tons of info regarding training in there. if you are deadlifting I would make sure you have nailed down perfect form. I used to watch proper form videos and use lightweight with a GVT approach and concentrate on technique before I started using heavier weight training techniques. Happy lifting

Sorry, didn't see that buster replied to you.

[treant]

Close grip rows is a good lift for that

When you say close grip rows do you mean like barbell? Or cable? Because quite frankly I've never seen a close grip barbell row.. I dont think.. maybe t bar..

[treant]

K thanks buster.. Yeah, I've been neglecting deads lately.. probably a bad thing. ! gotta get them in every friday i think.

[Buster Brown]

K thanks buster.. Yeah, I've been neglecting deads lately.. probably a bad thing. ! gotta get them in every friday i think.

Should be a staple of your training routine.