Overwoking the back?

[busupshot83]

Dropping the SLDLs... thanks again.

 

[the_alcatraz]

Here's what I would recommend:

Deadlifts 5 x 6
Dumbell rows 3 x 6
Seated rows 3 x 8
Weighted pullups (wide grip) 3 x 6
Narrow-grip pulldowns 3 x 6

Also, I consider the traps to be a muscle on its own, so I work it out with the shoulders.

Always try to lift as heavy as possible with proper form...less reps if need be.

 

[the_alcatraz]

Depends on sets, rests, rest days, diet, experience and whether your runnin any gear or not.

Just saying but all I do for back is
Deads 5x6
BB Row 5x8
Then on a differant workout day I do Underhand Chins 5x6-8

And back is my strongest and favourite bodypart and if you go on my profile you can see the sort of width I'v built since september. I find BB Rows are soley responsible for my middle back and lats, I alternate between a shoulder width grip and a close grip (like 6 inches apart). I think I have quite a good mind-muslce link with my back and using a cloer grip can really activate and squeeze the shit outta my lats but a wider grip lets me work my middle back muscles.

I dnot really count chins as back exercise cuz i get crazy pumps in my forearms and biceps from it...

Deadlifts is the signle most important exercise for back development. It also helps in growth of the traps significantly.

 

[PWR]

I dont know how you guys can hit back twice a week. My back gets hammered and is sore for a few days and back is my strongest point.
Alcatraz gave a great workout. Thats basically what I do.
I did back today and it looked like this.

Heavy bent over barbell rows 2 warm up sets and 4 heavy sets 6 reps
close reverse grip lat pull downs 4 heavy sets (back is already warmed up)
wide grip seated rows 4 heavy sets.

Next week I will do heavy deads, close grip low seated rows, wide grip lat pulldowns. I would have done deads today but I pulled a muscle in my quad last week and its still sore.

 

[SaiBoT]

Starting next week I will be doing WESTSIDE/SOVIET conjugate method it will actually have me doing at least one back exercise 4 times a week

 

[ExtraMile]

Deadlifts is the signle most important exercise for back development. It also helps in growth of the traps significantly.

& I get crazy forearm pumps from it! They feel like their gonna pop

 

[b fold the truth]

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!

I'm 290 and working on 297 lbs...and my routine is focused around bench press, OHP, squats, and deadlifts. Hard to go wrong with those!

 

[SaiBoT]

I'm 290 and working on 297 lbs...and my routine is focused around bench press, OHP, squats, and deadlifts. Hard to go wrong with those!

Exactly my point right here, those exercises are the best for any kind of weightlifter period!

 

[desmond]

I'm intending to soon try this back workout, which is 3 times per week: T-Nation.com | HSS-100: Back Specialization.

It is divided though: back thickness; pillars (traps/lower back); width.

 

[PWR]

I'm 290 and working on 297 lbs...and my routine is focused around bench press, OHP, squats, and deadlifts. Hard to go wrong with those!

Damn man, your a big dude! I'm 260lbs right now and its feels like alot to carry around. But I'm only 5'10.