Too Much?

[Brazensol]

Does this look like I may be overworking the back muscles?

T-bar rows - 5 x 5 normally but did 5 x 8 today 'cuz I could...
Wide grip lat pulldowns; 4 x 10-12
One arm rows; 5 sets of ascending weights 10, 10, 10, 8 and 6
Straight arm pulldowns; 3 x 8-10
Seated Rows; 3 x 10 - 12
Pull ups; 3 sets
Shrugs; 3 x 10-12
Roman chairs; 3 sets

I felt really good today and not tired at all. Very energetic in fact.

[RipOwens]

I don't know about overworking but you have plenty there to stimulate the traps, why throw in the shrugs? Unless you just like 'em just my 2 cents.

[AD]

for your pull downs and the pull ups, does it feel like you're working slightly different areas of the back?

[Brazensol]

I don't know about overworking but you have plenty there to stimulate the traps, why throw in the shrugs? Unless you just like 'em just my 2 cents.

I never worked my traps on their own before and they are lacking... but they are responding better than I expected. I actually have something (a little anyway) there now!

[Brazensol]

for your pull downs and the pull ups, does it feel like you're working slightly different areas of the back?

My whole back does get sore so I am hitting pretty much the whole thing.

[RipOwens]

I never worked my traps on their own before and they are lacking... but they are responding better than I expected. I actually have something (a little anyway) there now!

I totally understand, I've actually always liked throwing in shrugs now and then as I also respond well. All in all, it looks like a good routine to me. I can't always squeeze that many exercises, but I often try.

[crazy mike]

You don't need that many exercises. If you are not totally fatigued with4 basic exercises and then shrugs then you are not getting the work out of you working sets. To build mass fewer exercises, the correct for upper and lower back. Using wide and narrow is all you need. These worked hard 4 sets heavy to total failure after two warm ups. ...crazy mike

PS: I consider traps now a muscle group all their own and do them on some different days. I never had trap and they are now growing good.

[johnC80]

I'd recommend dropping either the pullups or the wide grip pull downs (you can always do pullups one week and the wide grip pull downs the following ) and the shrugs.

In place of them, do Deadlifts.

Deadlifts are far better for building the traps than shrugs...plus deadlifts are just amazing at putting on large amounts of mass over your entire back.

[Brett N]

+1 ^^

I really noticed my traps after I got serious about increasing my weight on the deadlift. Plus, who doesn't enjoy lifting heavy crap off of the floor? My goal for now is to lift the equivalent of my ATV - 40 pounds to go.

[Brazensol]

I'd recommend dropping either the pullups or the wide grip pull downs (you can always do pullups one week and the wide grip pull downs the following ) and the shrugs.

In place of them, do Deadlifts.

Deadlifts are far better for building the traps than shrugs...plus deadlifts are just amazing at putting on large amounts of mass over your entire back.

Keep in mind my pullups are not done with a wide grip so not sure how they would replace the wide grip pulldowns. I do like the idea of swapping them every other week though. I do deadlifts but probably not often enough. I usually do them on leg day though. Never really sure where to put those rascals!

[Brett N]

That's the beauty of the deadlift - they work the lower back and legs. You can ask 100 lifters on which day and you will get a 50/50 split on them every time. My workout is very simple (stronglifts) so I do them on every other lifting day. Stronglifts workout has you on a 3 day lifting schedule. M-W-F Squats every day, with OH press and deadlifts on one and bench and upright rows on the other. I add in some extra stuff for arms, calves and then I do pullups (all once a week).

Not promoting stronglifts, we all have different workouts we prefer. Just what I am into right now since I have only been lifting for a year. Good all around strength routine and very simple for a beginner like myself.

[Brazensol]

You don't need that many exercises. If you are not totally fatigued with4 basic exercises and then shrugs then you are not getting the work out of you working sets. To build mass fewer exercises, the correct for upper and lower back. Using wide and narrow is all you need. These worked hard 4 sets heavy to total failure after two warm ups. ...crazy mike

PS: I consider traps now a muscle group all their own and do them on some different days. I never had trap and they are now growing good.

Which four exerecises would you recommend CM? I agree, less is better as long as it gets the job done.

[-KJ-]

I agree with crazy mike!


I think I mentioned it in your log.
3 exercises for 'width' or lat movements and a wide grip high row for rhomboids. After this I do some rack pulls for lower back etc!

I am currently training traps with shoulders but have trained with back before. I may train with both to see if it brings them up a little since once a week isn't really working at the minute!

[-KJ-]

And to recommend exercises!

I can't do many pull ups ATM so they are not in my routine right now.

I per exhaust the lays first as biceps tend to go early. Use straight arm pull downs or nautilus machine.

After I do a narrow tbar row or barbell row with narrow grip. And narrow grip row can work here!

A pulldown in some form is next! Grip is your preference pause at bottom of each rep!

A wide cable row to neck here or slightly above nipple area.

Finish with rack pulls