Back Day: Is this overtraining?

[armadon]

I am hitting each muscle group once a week. Just made little changes to my Back Routine and added 3 more exercises to my current regime. The reps are low but i use heavy weight while performing the exercises.
Can this be considered over training?
3x6 - Lat Pulldowns

3x6 - Back Lat Pulldowns

3x6 - Close Grip Lat Pulldowns

3x6 - Seated Rows

3x6 - One Arm Dumbell Rows

3x6 - Bent Rows

3x6 - T-Bar Rows

3x6 - DeadLifts

3x6 - Upright Rows

3x6 - Barbell Shrugs


Thanks for reading.

[Ironlife]

You cant 'overtrain' or overreach from one session, it is accumulative and takes time to set in.. That session still looks too taxing and unecessary. Id reduce the exercises by 50% and add more working sets

[armadon]

You cant 'overtrain' or overreach from one session, it is accumulative and takes time to set in.. That session still looks too taxing and unecessary. Id reduce the exercises by 50% and add more working sets

I am keeping rep/sets low and using heavy weight because i am currently on cut. Will still consider your input and make adjustments.
Thanks

[jaminoodlesoup]

I can't imagine that you are lifting very heavy with that many sets. I would do this instead:

3x6 - DeadLifts

3 sets of pullups. *If you can do more than 10 reps per set, do weighted pullups.

3x6 - Bentover Barbell Rows

3x6 - One Arm Dumbell Rows

3x6 - Barbell Shrugs

Also, although upright rows do incorporate your traps, they primarily target your delts. Save them for shoulders day.

[TrettinR]

Why isn't deadlifts first?

[2BLAZERS]

Not overtraining, but your wasting time with that many sets of rows. If you can do that many sets of rows then your not going that heavy. You could do less sets of less excersises and go heavier. Sometimes less is more.

[armadon]

I can't imagine that you are lifting very heavy with that many sets. I would do this instead:

3x6 - DeadLifts

3 sets of pullups. *If you can do more than 10 reps per set, do weighted pullups.

3x6 - Bentover Barbell Rows

3x6 - One Arm Dumbell Rows

3x6 - Barbell Shrugs

Also, although upright rows do incorporate your traps, they primarily target your delts. Save them for shoulders day.

Alright will add pullups to the workout and deduct a few exercises.

Why isn't deadlifts first?

The regime is posted is in random order, i do deadlift first.

Not overtraining, but your wasting time with that many sets of rows. If you can do that many sets of rows then your not going that heavy. You could do less sets of less excersises and go heavier. Sometimes less is more.

I train at a small gym, already using maximum capacity weights they have.
cable pulley machine max 165 lbs
largest dumbell = 70 lbs
deadlift i am doing is 360 lbs.

cant complain as i cannot afford to join bigger gym

[InclineVet]

I am hitting each muscle group once a week. Just made little changes to my Back Routine and added 3 more exercises to my current regime. The reps are low but i use heavy weight while performing the exercises.
Can this be considered over training?
3x6 - Lat Pulldowns

3x6 - Back Lat Pulldowns

3x6 - Close Grip Lat Pulldowns

3x6 - Seated Rows

3x6 - One Arm Dumbell Rows

3x6 - Bent Rows

3x6 - T-Bar Rows

3x6 - DeadLifts

3x6 - Upright Rows

3x6 - Barbell Shrugs


Thanks for reading.

I'd go for quality over quantity every time. If you can go heavy on all the exercises and give 100% to all of them then keep doing it. But T-Bar rows, one arm rows and seated rows all essentially hit the same area. You don't need to do all of those on the same day.

[Cheftepesh]

You cant 'overtrain' or overreach from one session, it is accumulative and takes time to set in.. That session still looks too taxing and unecessary. Id reduce the exercises by 50% and add more working sets

^^^^^^^^^^^^^^
I would agree with this and add that you should do 4 -5 exercises and increase sets to 4 and sets to 10-15. The workout your doing seems to be set more for powerlifting. If that is your goal then increase the weights and reduce exercises.

[TrettinR]

The workout your doing seems to be set more for powerlifting.

No it doesn't.

[jaminoodlesoup]

No it doesn't.

x2.

OP, I also wanted to stress that the order you do your exercises in is important. The list I posted was in order.

Generally, you want to start with the heaviest compound lifts and work down to the light "isolation-type" exercises at the end of your workout.

[armadon]

Thanks for the inputs everyone, i cannot thank you guys enough

[tank316]

I am hitting each muscle group once a week. Just made little changes to my Back Routine and added 3 more exercises to my current regime. The reps are low but i use heavy weight while performing the exercises.
Can this be considered over training?
3x6 - Lat Pulldowns

3x6 - Back Lat Pulldowns

3x6 - Close Grip Lat Pulldowns

3x6 - Seated Rows

3x6 - One Arm Dumbell Rows

3x6 - Bent Rows

3x6 - T-Bar Rows

3x6 - DeadLifts

3x6 - Upright Rows

3x6 - Barbell Shrugs


Thanks for reading.

Here's an example of what I follow.

Back

POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
http://forum.bodybuilding.com/showthread.php?t=6398381
Follow the link to the routine. It will explain the tempos used each wk.
I been doing for 11 yrs now. I have several clients doing this as well as several HS athletes.
Good luck, pm me with any ?'s

[sebbbi91]

I am hitting each muscle group once a week. Just made little changes to my Back Routine and added 3 more exercises to my current regime. The reps are low but i use heavy weight while performing the exercises.
Can this be considered over training?
3x6 - Lat Pulldowns

3x6 - Back Lat Pulldowns

3x6 - Close Grip Lat Pulldowns

3x6 - Seated Rows

3x6 - One Arm Dumbell Rows

3x6 - Bent Rows

3x6 - T-Bar Rows

3x6 - DeadLifts

3x6 - Upright Rows

3x6 - Barbell Shrugs


Thanks for reading.

I would do:

2 sets underhand chin ups
2 sets barbell bent over rows
2 sets barbell shrugs
2 sets deadlifts

It's pointless to use multiple vertical and horizontal pulling movements just choose 1 of each. I also think you hit your traps a lot better with shrugs than with upright rows. Upright rows also put a lot of strain on your shoulder joints. Just focus on progression in those movements and don't think more is better. If you stimulated your muscle (going to faillure) you don't have to do it again!

[armadon]

Here's an example of what I follow.

Back

POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
http://forum.bodybuilding.com/showthread.php?t=6398381
Follow the link to the routine. It will explain the tempos used each wk.
I been doing for 11 yrs now. I have several clients doing this as well as several HS athletes.
Good luck, pm me with any ?'s

Thanks a lot

[ichidkiller]

I am hitting each muscle group once a week. Just made little changes to my Back Routine and added 3 more exercises to my current regime. The reps are low but i use heavy weight while performing the exercises.
Can this be considered over training?
3x6 - Lat Pulldowns

3x6 - Back Lat Pulldowns

3x6 - Close Grip Lat Pulldowns

3x6 - Seated Rows

3x6 - One Arm Dumbell Rows

3x6 - Bent Rows

3x6 - T-Bar Rows

3x6 - DeadLifts

3x6 - Upright Rows

3x6 - Barbell Shrugs


Thanks for reading.

Yeah, i think that is too many redundant exercises. no way you can go intense on all that stuff. i would cut it down to 3 or 4 exercises and go all out on those. Me personally i do something like. Power cleans 6 sets light to heavy to deadlifts light to heavy, then pullup/muscle ups 6 sets. Then on to other stuff like chest or shoulders. Thats enough back for 1 day for me.

[Kevin204]

way too many sets. Back day is pretty straight forward:

Deadlift, Pull/Chinups, and the Rowing motion. Barbell bent over rows, tbar rows, or db rows. You have many options but you definitely don't need 20+ sets, go heavy and 15 sets is fine.

[etkillah]

Your Routine...

3x6 - Lat Pulldowns
3x6 - Back Lat Pulldowns
3x6 - Close Grip Lat Pulldowns
3x6 - Seated Rows
3x6 - One Arm Dumbell Rows
3x6 - Bent Rows
3x6 - T-Bar Rows
3x6 - DeadLifts
3x6 - Upright Rows
3x6 - Barbell Shrugs

Thanks for reading.

My Routine...

Pullups 4 x 6-10
Lat pulldowns 3 x 6-12
Deadlifts 3 x 4-10
T-Bar Rows 3 x 6-12

Too many exercises IMO...

5 exercises at most, 3-4 sets per, under 12 reps, high intensity, 45sec - 2 min rest time depending on exercises.

Just my 2CP

[DJAuto]

Although I prefer high volume, it's a bit repetitive for my tastes. An even balance between horizontal and vertical pulls in the 18-24 set range is an excellent level to aim for.