Is this too much

[bob87]

Hey all trained back today and after i had trained i thought to myself is it too much. I didnt feel overworked in fact i felt good with some tightness right in centre of my back from supported rows. anyways here is my typical back workout please critique.

All exercise are 3 sets 12-10/12-10/6-8

WideGrip Lat Pulldowns
Close Grip Pulldowns
Wide grip Seated Row
Bent Over Row (barbell)
SUpported T bar Row
Straight Arm Pulldowns
Dead lifts (not stiff leg) one set 12 one set 8 2 sets 1 rep max
just to burn 3 light sets supported row 10 reps

thats 25 sets seems alot i know too much can be counter productive. so thought i would throw it up here for opinions

[Turkish Juicer]

You do NOT need to perform 3 row exercises in one training session, what is the point of doing so? Even if you were to do so for a reason, why would you perform wide grip seated row and bent-over barbell row, when you could hit the muscle from a different angle by performing close grip seated row, instead of the wide grip? (since you are working the same muscle group very similarly in both exercises). I would either leave Bent-over row or wide-grip seated row out.

I also train my back like a madman, therefore, I am not going to suggest that this is too much. It is your body after all, hence you should have the best answer to this question, not anyone else. Again, 3 rowing exercises are way too much for one session, even when you are on heavy gear.

[stpete]

25 sets for any bodypart is too much for me. Try cutting that in half and upping the weight to say a 8 rep max.

[Ashop]

I cant speak for sure without knowing you but most guys who live an average working life,,family,,kids,,job,,,25 sets is ALOT!!
I could see one easily overtraining. How many days do you rest before the same workout?

[FireGuy]

Pretty much depends on your level of intensity. If you are leaving a rep or two on the table with each set then you are probably not overtraining. If you are taking every set to failure and/or beyond then you 25 is too many. I prefer less sets, higher intensity myself.

[bob87]

I do back once a week I generally am almost at failure with the 10-12 sets then I aim for 8 on the last set but it's to failure at around 6-8

How could I change it up. I really wanna make my lats grow.

I love my deadlifts but so they have to stay aim to get my deads about 350 pounds not sure if that's heavy to you all. I'm currently at 280 1 rep max

[Turkish Juicer]

You have to increase the intensity of your workouts by introducing supersets, giant sets, or by performing sets that are drop-sets in themselves. Do NOT otherwise expect your lats grow to the extent you would ideally want them to.

Have you ever supersetted Close Grip Lat Pulldowns and Straight Arm Cable Pulldowns? Probably not.

Here is how you can really make your lats grow without staying at the gym for 2 hours for a back training and leave after 25 sets:

Go heavy on Close Grip Lat Pulldowns, maintain the correct form (try not to lean back while pulling) and do not exceed 8 reps. for the first 3 sets. (Increase the weight on the 4th set and do 6 reps max). Once you are done with this part, immediately head to the cable crossover machine and start your Straight Arm Cable Pulldowns, this time with medium weight and higher repetition, such as 12 reps. You will need to rest for 1-2 mins. in between rests, and the feeling of pump will be insane.

[bob87]

You have to increase the intensity of your workouts by introducing supersets, giant sets, or by performing sets that are drop-sets in themselves. Do NOT otherwise expect your lats grow to the extent you would ideally want them to.

Have you ever supersetted Close Grip Lat Pulldowns and Straight Arm Cable Pulldowns? Probably not.

Here is how you can really make your lats grow without staying at the gym for 2 hours for a back training and leave after 25 sets:

Go heavy on Close Grip Lat Pulldowns, maintain the correct form (try not to lean back while pulling) and do not exceed 8 reps. for the first 3 sets. (Increase the weight on the 4th set and do 6 reps max). Once you are done with this part, immediately head to the cable crossover machine and start your Straight Arm Cable Pulldowns, this time with medium weight and higher repetition, such as 12 reps. You will need to rest for 1-2 mins. in between rests, and the feeling of pump will be insane.

So close grip pulldowns 4 sets 8/8/8/6
Straight arm pulldowns how many sets ?
Rest 1-2 mins between each set

[Turkish Juicer]

So close grip pulldowns 4 sets 8/8/8/6
Straight arm pulldowns how many sets ?
Rest 1-2 mins between each set

Close Grip Pulldowns (heavy) 4 sets 8/8/8/6
supersetted with
Straight Arm Cable Pulldowns (medium or even light weights) 4 sets 12/12/12/12

Concentrate on squeezing your lats in each and every rep, with the HIT principles of Mike Mentzer in mind, do NOT swing and always pay extra attention to the negatives.

If you do the sets with proper form, I guarantee you that you will start getting pumps that seriously hurt and your arms will not want to close due to exploding lats.

I recommend max. 2 mins. of rest between each set.
Let us know how it goes.

[bob87]

Will do mate. Cheers for your input.

[600@50]

Lots of great advice here bob87. The key is to "Stimulate not annihilate"

[mightym451]

Good lord that's way to much... 12 sets per large group I would think is plenty? I could see pinpointing a group like your shoulder with a little more diversity but when it comes to back, legs and maybe chest...stick to the basics.

[bob87]

Yeah back is tonight I'm going to try the super set suggested by Turkish above
Followed by bent over rows and finish with deadlifts will end up being 14 sets total.

[bob87]

so i trained back tonight as so.

Close Grip Pulldowns (heavy) 4 sets 8/8/8/6
supersetted with
Straight Arm Cable Pulldowns (medium or even light weights) 4 sets 12/12/12/12 (turkish idea)
Bent Over Row 3 Heavy sets 8/8/6
Deadlifts 4 Heavy Sets 8/8/6/4

was in and out in no time felt pumped the supersets burnt my lats was great. and i added 20kg to my deadlift and repped it 4 times lifting 150kg now

[t-gunz]

so i trained back tonight as so.

Close Grip Pulldowns (heavy) 4 sets 8/8/8/6
supersetted with
Straight Arm Cable Pulldowns (medium or even light weights) 4 sets 12/12/12/12 (turkish idea)
Bent Over Row 3 Heavy sets 8/8/6
Deadlifts 4 Heavy Sets 8/8/6/4

was in and out in no time felt pumped the supersets burnt my lats was great. and i added 20kg to my deadlift and repped it 4 times lifting 150kg now

good stuff run with that for a while

[bob87]

yeah i plan too last week I deadlifted 130 1 rep max.... I was definately burning myself out adding 20 kg in a week is a good bump IMO

[Conrad0032]

Depends how intense your are, how experienced you are, your sleep, diet etc. No such thing as over training just under recovery in my opinion. But also, I would cut that routine by a lot. I'd simply do Pull ups, barbell rows, deadlifts and maybe one more lift not necessarily in that order. Do more than one set of deadlift as well... can't limit the best exercise there is to one set ha.

[JOCKSOX]

How about better exercise choice, more reps. I did Sumo Dead Lift, BOR, WG Pull Ups, Seat Row. 5 to 7 sets.

DUDE...

[ironbeck]

I love pull ups, just body weight and bent over rows and dead-lift, only 5 sets each, nice slow controlled reps

[ironbeck]

I like pull ups(body weight), T-pulls and dead-lifts...5 sets for each, nice slow controlled reps

[adamjames]

i use to do 20- 30 sets every workout now i do 12-15.....much better

also i dont go as heavy anymore, make sure you get that contraction even if the weight is pretty light, id rather do 12 slower squeezed reps than 6 quick poor form reps these days