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  1. #1
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    How many sets for lats, traps

    I have been doing 12-16 sets for lats, and the same for traps and am thinking that this is not needed. How many sets is good for your lats, and for your traps? Think 9 for each is okay?

    Lately, I have been doing 9 sets of lats, and 9 sets of traps, then 4-5 sets of deads.

    Each set is aimed to make it to 8 reps, barely.

    How could I make this better?

    I do bb bentover rows 3 sets
    t-bar row, 3 sets
    pullups 3 sets

    upright rows..narrow grip 3 sets
    hammerstrength trap machine 3 sets
    seated pulley row (is this for the traps, or strictly the lats?) 3 sets

    Then at the end, I do deads. been doing 3-4 sets of 5-8 and then a set of 2-3.

    I just started doing this last week and am used to doin so much more. I just want to make sure that I am doing enough.

  2. #2
    Pheedno is offline Respected Member
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    I don't see deadlifts bro. I don't even do shrugs anymore because of the growth I get from deadlifts

    My back day
    1 set- Wide grip chin
    6 sets- Deadlift(2 warm up)
    3 sets- Chest supported dumbell row
    4 sets- Bent over row
    1 set- wide grip chin
    4 sets- T-bar

  3. #3
    Pheedno is offline Respected Member
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    My bad bro, you have deads at the bottom. In that case, I would do deads first.

    You have three major power excercises for growing. Bench, Squat, and deads, You don't do bench or squat last do you?

  4. #4
    BDTR's Avatar
    BDTR is offline Retired
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    Deadlifts are the mainstaple of my workout. I stopped working traps a long time ago and they grew way better from just deadlifts.

  5. #5
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    4 sets of Chins - Every set I change width position
    4 sets Bent Over Rows
    4 Sets T-bar Rows or DB Rows or Seated Cable Rows
    3 Sets DB or Straight Bar Pull overs
    4 sets Deads

    When I train traps I do them with shoulders and do like 3 to 4 sets

  6. #6
    Join Date
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    Quote Originally Posted by Pheedno
    My bad bro, you have deads at the bottom. In that case, I would do deads first.

    You have three major power excercises for growing. Bench, Squat, and deads, You don't do bench or squat last do you?
    The reason I do Deads last is because they KICK my ass!! I think if I did them first the rest of my workout would be shit! They really hit those 2 muscles that go down the middle/center of your lower back. I think they are the erector spine or something like that.

    So it looks like, from what you guys are saying, that I could do a little more than what I listed for my lats, and a little less for my traps?

    I always liked to do my traps, I want that back that is very defined when I get cut. Speaking of cut, I'm off to cardio land.....cardio is great when you whacked on xenadrines!!!! I feel like I could Jog all day long!

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