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  1. #1
    treant is offline Junior Member
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    Training upper middle back.

    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!

  2. #2
    Bio-Active's Avatar
    Bio-Active is online now AR-Hall of Famer
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    Close grip rows is a good lift for that

  3. #3
    Buster Brown's Avatar
    Buster Brown is offline Knowledgeable Member
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    Dead lifts will def hit that area nicely and pay huge dividends.

  4. #4
    treant is offline Junior Member
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    How often can i deadlift? I been doin it less than once a week :/

  5. #5
    treant is offline Junior Member
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    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?

  6. #6
    Buster Brown's Avatar
    Buster Brown is offline Knowledgeable Member
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    Quote Originally Posted by treant View Post
    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

  7. #7
    blakegains's Avatar
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    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

  8. #8
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    Quote Originally Posted by blakegains View Post
    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.

  9. #9
    treant is offline Junior Member
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    Quote Originally Posted by Bio-Active View Post
    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..

  10. #10
    treant is offline Junior Member
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    K thanks buster.. Yeah, I've been neglecting deads lately.. probably a bad thing. ! gotta get them in every friday i think.

  11. #11
    Buster Brown's Avatar
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    Quote Originally Posted by treant View Post
    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.

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