Is This Enough Work For Back & Traps?

[Vanchatron]

3 x Weighted Pull-Ups
3 x Deadlifts
3 x Bent Over Barbell Rows
3 x DB Rows

3 x Behind The Back Shrugs


x = sets


HK

[aiwass]

With the right training frequency, more than enough. How often do you do that?

[Vanchatron]

With the right training frequency, more than enough. How often do you do that?

Once a week as hard & heavy as I can go


HK

[Tyrbolift]

In that case, it is not enough sets.

[Vanchatron]

In that case, it is not enough sets.

Why?


HK

[Tyrbolift]

Well, for one, doing three total sets for your lats once a week is just not enough. You'll recover from that in a day and a half. Then, for 5 and a half days you'll fall back to hardly any better off than when you started.

[Vanchatron]

Well, for one, doing three total sets for your lats once a week is just not enough. You'll recover from that in a day and a half. Then, for 5 and a half days you'll fall back to hardly any better off than when you started.

Barbell Rows & DB Rows are mainly a lats exercise anyway


HK

[Andrew99]

Well, for one, doing three total sets for your lats once a week is just not enough. You'll recover from that in a day and a half. Then, for 5 and a half days you'll fall back to hardly any better off than when you started.

uh... thats 15 sets. Ought to be enough for back for a week.

[j_neatherlin]

with the right amount of intensity, that's plenty

[SwagMorris]

Agreed. I used to do 12-15 sets a back workout once a week with good progress. Then I cut it down to nine using the same intensity, but putting maybe one drop set in it with better progress.

[Tyrbolift]

uh... thats 15 sets. Ought to be enough for back for a week.

If it takes you 6 days to recover from a measly 15 sets each and every time, then there's something wrong with your nutrition or something else.

If it takes you less than 6 days to recover, why not hit it again as soon as possible? It will considerably shorten your growth time by years, and you won't waste all that down time in a static state (not growing OR worse, shrinking).

switching around the volume, frequency, intensity level, and set/rep pattern is a good way to hasten growth and prevent plateaus.

But if you are a very slow-recoverer and want the once/weekly thing, it still seems 20 sets would be achievable and have better results.

[AU stu.]

Tyrbolift, how many total sets would you recommend for a once a week back workout?

Or, if you were to train back more than once a week, how many sets would you recommend?

[Tyrbolift]

Tyrbolift, how many total sets would you recommend for a once a week back workout?

Or, if you were to train back more than once a week, how many sets would you recommend?

With my old program I used to do 25-30 sets once every 5 days.

I recently decided to switch to another program that is more like 20-25 sets, twice every 12 days plus another day of more incidental back work, which I'd give it about 3/4 back workout. So, to get technical, 1 3/8 every 6 days. So I have cut down, but once every 7 days for 15 just wouldn't cut it.

[caseypayne]

If it takes you 6 days to recover from a measly 15 sets each and every time, then there's something wrong with your nutrition or something else.

If it takes you less than 6 days to recover, why not hit it again as soon as possible? It will considerably shorten your growth time by years, and you won't waste all that down time in a static state (not growing OR worse, shrinking).

switching around the volume, frequency, intensity level, and set/rep pattern is a good way to hasten growth and prevent plateaus.

But if you are a very slow-recoverer and want the once/weekly thing, it still seems 20 sets would be achievable and have better results.

20 sets per bodypart? That sounds pretty ridiculous if you ask me. And, if you work out at the fastest possible frequency all the time your going limit, if not halter, your gains in strength and poundage increases. YOU ONLY GROW WHEN YOU REST. MORE IS NOT BETTER. (unless your juicin of coarse)

[Hola Bola]

Is this enough work for back and traps?

For me.... No.

For you.... maybe... maybe not.

You have to figure out what works for you. There isn't a cookie cutter number that works best for everyone.

[Hola Bola]

20 sets per bodypart? That sounds pretty ridiculous if you ask me.

That might sound rediculous to you, but some people, myself included, have the genetics needed to thrive off of high volume.

[SwagMorris]

With my old program I used to do 25-30 sets once every 5 days.

I recently decided to switch to another program that is more like 20-25 sets, twice every 12 days plus another day of more incidental back work, which I'd give it about 3/4 back workout. So, to get technical, 1 3/8 every 6 days. So I have cut down, but once every 7 days for 15 just wouldn't cut it.

Holy crap that's a lot of back work.

[Vanchatron]

That might sound rediculous to you, but some people, myself included, have the genetics needed to thrive off of high volume.

I have a natural (well he swears he is anyway) 19 year old friend who does about 25 sets for biceps and he's HUGE


HK

[Dominik]

You have to figure out what works for you. There isn't a cookie cutter number that works best for everyone.

Agreed. Experimenting is the key. I'm not a fan of all these BS blanket statements about what is and what isn't "overtraining" where it becomes a ridiculous contest to see who is thriving off the least amount of work.

I don't care if some guy is growing off one workout a week and 3 sets per body part because I know from experience that won't do **** for me. There are way too many factors involved like genetics, training level, diet, sleep, daily activity, supplements/gear, etc. for one approach to work for everyone.

[///MPOWER]

what if i did his said workout, along with pullups every other day on my porch usually 4-5 sets a day throughout the day, is that better? cause thats what im doin right now