middle back wont grow?

[ranging1]

THIS IS MY WORKOUT
i am currently on a 500mg a week test ethanathe cycle
kik started it offf with 40mg dbol daily, which ive stopped now
im 4 weeks in

workout is as follows
day 1: chest, outer shoulders
2 sets decline press
2 sets dips
2 sets peck deck
1 set dumbell press
2-3 sets lateral raises

DAY 2: outer back, traps, forearms, biceps
2 sets lat rows
2 sets chinups
1 set pull ups
2 sets barbell shrugs
2 sets wrist curls

day 3: legs, calves
4 sets of any of the follwoing variety: squat, machine squat, leg press, 45 degree leg press,
2 sets leg curls
2 sets calf raises using 45 degree leg press

DAY 4: triceps, shoulders
2 sets barbell shoulder press front
2 sets behind neck shoulder press
2 sets bench dips
2 sets tricep extensions
2 sets tricep pressdown

day 5: inner back, lower back, glutes, traps, forearms
3 sets deadlift
2 sets dumbell rows
1 set upright rows
1 set shrugs
2 sets wrist curls

day 6: same as day 3 or JUST calves, reocery abilites decide
day 7 REST

MY PROBLEM IS ALL my lifts are going up nicely

EXCEPT my dumbell rows
i cant seem to get them to grow
any suggestions?

its not my diet, coz ive been gaining nicely with my diet in all other lifts, so its to do with my training

[anabolictonic]

i like your split mate it looks good. Seein as you have a few days between your chest and tris workout you could add in close grip bench if you felt the need.

Are you squeezing your back reaelly intense during the dumbell rows?

I started doing bent over rows at about 100lb last year and wondered why i always felt it in my arms, i dropped the weight right down and focused on using good form, squeezing the shoulder blades together and merely using the hands as hooks, i now only use 55lb and am seein better results than before

[ranging1]

thanx man, seems to be working so far

yea i know whats yea mean, i use to have that problem where id bring it up but end up twisting on the way up or id feel it in my arm
but corrected my form awhile ago, and really squeeze it out
i really do feel it in my middle back nicely
next day nice and sore lol
just cant seem to get them up, everything else is goood
im thinking maybe coz i do deadlift before it, might be the reason why, since im prob fatigued,
190kg deadlift takes alot outa me, so might be to fatigues from that

[cubnlynx]

Get on the rowing machine hold whatever handle and just squeeze your shoulder blades together without rowing. if you don't feel it in the center of your back you prob have no nerves do a few sets after your regular back routine.

[F4iGuy]

Talk to Ronnie, I'm not sure if it'll work for you but his back routine for STS blew my back WAY up. Its brutal but effective.

[ranging1]

cheeers mates
lol ronnie as in ronnie coleman?
or ronnie is this forum?

[FireGuy]

No need to seperate middle back and outer back on two different training days. How long have you been training and what is your ht/wt and bodyfat %?

[eatrainrest]

No need to seperate middle back and outer back on two different training days. How long have you been training and what is your ht/wt and bodyfat %?

agreed

[ranging1]

im 180cm tall
95kg
bf 11%

i seperate my middle and outer back because after doing lat pull downs, chinups and dead lifts i am wrecked and my rows suck, and i cant train them hard
thats why theyve been seperated

ever since ive seperated them my lats have been going great, deadlifts have shot up, aswell as my shrugs
only thing that wont is my middle back
initially when i split them my dumbell rows went from 38kg to 48 kg within 2 months, but now have stalled, and have been stuck their
any suggestions?

[eatrainrest]

yea dont split them up

[ranging1]

ok why not split them up? explain ur reason

people split their shoulders and chest days to prevent overtraining

eg if u train ur chest alot of people cant train their shoulders effectivaly on the same day

[FireGuy]

ok why not split them up? explain ur reason

people split their shoulders and chest days to prevent overtraining

eg if u train ur chest alot of people cant train their shoulders effectivaly on the same day

Because you are working the exact same muscles only from different angles. Do you think you are not working your latisimus dorsi muscles (biggest muscle in the back) whether its middle or outer back day? This is like saying I do one leg workout for my sartorious and another day I train vastus lateras.

[eatrainrest]

....no comment

[ranging1]

thank u thats what i was looking for
cheers mates