do three sets with palms down, and three with palms up? i feel my lats are hit much harder with palms up, and my upper back much harder with palms down...i just dont want overkill
My sentiments exactly brother. There are too many other good lifts to do for your back, to take up 1/2 your routine with just barbell rows, no matter how good of a mass builder they might be. Personally, I think that deads are just as good at putting mass on the spinal erectors as barbell rows are to thickening the lats, that I would want to make some room for at least two sets of those somewhere in the routine. I also would want to incorporate some 1 arm lifts like 1 arm pulley rows, or dbell rows. Then a couple of sets of some sort of pullup. A couple sets of lat pulls. With just the lifts I mentioned, if you just did 2 sets apiece, you'd be into 10-12 sets right there. Any more than that, and you'd probably be overtraining in my opinion(at least I would). Anyhow, the point is, is that's overkill on the bbell rows bro. Just my opinion.
i feel the back has the most good quality compound exercises for it. its a treat just coming up with my workout on back day because there are so many damn choices.
I use alternated grips during a single workout for about six weeks, and then I alternate per workout for 6 weeks. Remember that the name of the game is changing the stress that you put your body under.