Overwoking the back?

[ExtraMile]

Listen to Sai over me, I guess I was just paying attention to tiny details of your routine, you already had the basics so keep to what SaiBot said above.

 

[busupshot83]

that's a good routine. And at least it will get you out of that high volume thing you don't really need

Sai:

Thanks for your advice. What is your opinion on not working out my forearms, traps, and hip abductors directly? As long as I utilize primarily compound movements for the rest of my exercises, I should hit most, if not all, of those "left-out" muscles... correct?

 

[SaiBoT]

Sai:

Thanks for your advice. What is your opinion on not working out my forearms, traps, and hip abductors directly? As long as I utilize primarily compound movements for the rest of my exercises, I should hit most, if not all, of those "left-out" muscles... correct?

Squats, deads, rowing , benching all that stuff are big money exercises, focus on those and your whole body will grow, don't lose time with small exercises until you are over 200 pounds!

 

[SouthernLord]

Sai:

Thanks for your advice. What is your opinion on not working out my forearms, traps, and hip abductors directly? As long as I utilize primarily compound movements for the rest of my exercises, I should hit most, if not all, of those "left-out" muscles... correct?

Forget them. Don't use straps and your forearms will get hammered. Traps get nailed with rows and DLs. If you want to work your hips do wide stance squats. If you want to work your forearms get some heavy grippers and do pinch grips. At least do something functional that will carry over to your pulling exercises.

Drop the SLDLs. Deads alone will be more economical and save your lower back.

 

[Jocques Straap]

I'll chime in for CEO here. Your workout plan looks good. However I hope you are putting as much thought into your diet as you are your workout. You need to eat to gain, and eat lots!

I agree with dropping the SLDL.

 

[FunFun]

IMO it's virtually impossible to overtrain the upper back muscles because if you ever do too many exercises it's usually the small assistance muscles which end up overtrained instead such as the biceps and shoulders. Elbows could wind up getting hurt too before the back gets a chance of being overtrained.

 

[joe d]

To my knowledge, the primary muscles of the back are the rhomboids (middle back), lats, and traps. I currently work each of theses muscles twice per week. Therefore, my back workout looks something like this:

Barbell bent-over rows
Dumbbell rows
pull ups
lat pulldowns
barbell shrugs
dumbbell shrugs

Is this overwoking my back, since many of the middle back and lat exercises hit similar muscles?

only you can answer that question. do it for a wile. if your stregnth and size go up then its good. if not back off some. thats the only way you can tell. anything else is a guess.

 

[busupshot83]

I'll chime in for CEO here. Your workout plan looks good. However I hope you are putting as much thought into your diet as you are your workout. You need to eat to gain, and eat lots!

I agree with dropping the SLDL.

Yes sir, I sure am! Muscles are made in the kitchen, not in the gym, right? Thanks to everyone for all the replies.

 

[2evil]

Forget them. Don't use straps and your forearms will get hammered. Traps get nailed with rows and DLs. If you want to work your hips do wide stance squats. If you want to work your forearms get some heavy grippers and do pinch grips. At least do something functional that will carry over to your pulling exercises.

Drop the SLDLs. Deads alone will be more economical and save your lower back.

This is great advice. If you concentrate on going hard and heavy on your big compound movements you'll grow. Good stuff in this thread!

 

[ExtraMile]

Glad to see some more knowledgeable bro's have corrected me and given some proper advice.