Back work..

[quest]

Been reading this boards for months.. and have found alot of great info and people here.
and even guys that responed to PM (thanks Powerlifterjay)

My question is i have come to the conclusion that my weak point at the moment is my Back and instead of training back twice a week have started to train it 5x a week.. the intensity is alittle lower but i think the frequency has overcome the intensity issue..
I typically do chins and bent over rows for the majority of the work..along with hypers would you have any other suggestions on movments that could bring up my back. I feel the reason my bench stall/plateaus is becasue of the weak back..

thanks
Quest

 

[CytoMel]

Yes back is very important and overlooked. The three sets of lats twice a week isn't enough for lats. I started making very good progress when I started doing 20 sets of lats a week. About 60-70% rows and the rest are pulldowns.

Also form is very important. Dont just row the weight with your arms and shoulders. You must pull with your lats. Focus on rows and also do shoulder rotator work too.

 

[ZZuluZ]

Pull-ups and rows. Twice a week. Does it for me.

-Zulu

 

[Arioch]

Chest supported t-bar rows are great, as they are harder to cheat on. DB rows are good for pure lat work, even though it is hard to get the DB to move in the same plane as the bar when you bench. If you do not have a chest-supported t-bar, you can do barbell rows on an incline bench, face down. This will make you look like an idiot, but it works.

I find chins to be superior to pulldowns.

 

[b fold the truth]

I do think that intensity can make up for volume. Pick 4 exercises and focus on them. Do two of them at the beginning of your week and the other 2 midway. I do two exercises on ME day and the other 2 on DE day...upper that is.

Chins, dbell rows, barbell rows, close grip pull downs.

B True

 

[aka-tapout]

5x per week wow bro i keep telling everyone this i train back 1 x per week and it has gotten big and strong it could be just me but you need rest time ar injury will come(hope not) but body cant handle constant beating

also depends alot on age younger more recovery power but if you must do more than 1 x per week id do

deads or partial deads 1 day and pull downs and rows the next day but never 5 days id hate to see you hurt yourself and end up going backwards