Looking for advice on training back

[FrenchToastKing]

Hello guys!

I've been training for 5 years now, and it's only been 2 years since I took training seriously and tailored it to be bodybuilding-specific. Until now, I work in the 15-20 rep range for vertical pulls and between 8-12 rep range for rows. Sometimes I train in the 15-20 range for rows too. But I always train until failure. Or at least 3 reps shy of failure.
In the beginning of a mesocycle, I start with 10 sets per week and over the course of 7 weeks, the total sets for back is up in the 25-30 sets.

I won't deny the fact that I'm seeing results but let's just say...the work-gain ratio isn't as proportional as other body parts.

I love it when lats connect with your lower back and that's what I'm aiming for.

I am looking for some useful advice that would help me grow my lats wider. It'd be amazing even if you can point me towards a good resource for back training-videos, article- anything really.

Thanks in advance, bros in iron.

 

[Cyp180]

U train junk volume ?
Last 2 reps max out, max weight.
Real max.

What exercises ?
How many backtr in 10 days ?
Not only train, also rest is important

 

[FrenchToastKing]

U train junk volume ?
Last 2 reps max out, max weight.
Real max.

What exercises ?
How many backtr in 10 days ?
Not only train, also rest is important

Junk volume? No. I make sure all of them are clean reps.


I mainly train my back with close-grip and normal grip pulldowns, bent over rows with BB. I don't do deadlifts anymore.

I train back twice a week.

 

[Cyp180]

Read this plz

Junk Volume: Why You Must Avoid It For Max Muscle

It’s a fair assumption that you spend time in the gym hoping that your training investment will pay optimal rewards in the form of gains. Unfortunately, this may not be necessarily true. As in many other compartments of life, quantity doesn’t always equate to quality. In the body-building world...

jeffnippard.com

 

[Bandern]

If you can physically do 25-30 sets of back then you aren’t training hard enough.

I credit rest pause sets on pulldowns and high rep sets of dante rows for my wings.

I also really like the ghey lil jeff nippard one arm sideways kneeling pulldown thing is a finisher.

 

[bob357sig]

I made a lot of progress in my back when I experimented with reverse grip movements. Barbell rows, low pulley rows with a straight bar, pull downs, exc; all reverse grip. To me: everything reverse grip gave me a better feel / pump, In my lower lats. That’s what gives you that look where you can see your lats from the front.

 

[AlexDavis43]

Find a gym with some Hammer Strength equipment and go heavy; aim for a weight that you fail in the 8-10 rep range

Can't not grow on that protocol

 

[Buffed Shark]

I don't think the information you provided is enough for an assessment. Whats your trainning split. How many days in the gym. How many times you train back a week, do you run the same volume and strategy for al other muscle groups?

there's alot of great tips mentioned here. Might i add a few

1. Refrain from 25 sets/session ever focus on progressively ovwrloading through increasing weight and reps - add rest pauses and rest no less than 2-3 mins between sets. There was a time were i'd go to the gym for 2 hrs and work every angle for every muscle. I never grew at the time. I used to feel undertrained at 20 sets per Musc g. I can now be in gym for 1 hr do 12 - 16 sets per musc. And my gains were never better.

2. Focus on compound exercises, back muscles are bigger and are all integrated get the most out of each workout by utlizing as many fibers as possible.

3. Do 2 sets of an isolation exercise for your lats before you start your routine. This will pre exhaust them and you'll feel better muscle mind connection during the workout.

4. Log your weights and rest time. It cant be emphasized enough progressive overload is whats gonna get you to your goals keep track of every rep. There are a lot of apps that do this for free.

Needless to say your nutrition, sleep gonna also play a big role. Some extra carbs b4 back day or a small dose of a good oral can also go far. Not recommending any ped's thats your choice and u should do your own research with that.

Go get those gains


4.

 

[Gonz0]

Starting off with neutral grip pull ups has helped, I also really like finishing up all my back days with dumbbell pullovers.

 

[FrenchToastKing]

I don't think the information you provided is enough for an assessment. Whats your trainning split. How many days in the gym. How many times you train back a week, do you run the same volume and strategy for al other muscle groups?

there's alot of great tips mentioned here. Might i add a few

1. Refrain from 25 sets/session ever focus on progressively ovwrloading through increasing weight and reps - add rest pauses and rest no less than 2-3 mins between sets. There was a time were i'd go to the gym for 2 hrs and work every angle for every muscle. I never grew at the time. I used to feel undertrained at 20 sets per Musc g. I can now be in gym for 1 hr do 12 - 16 sets per musc. And my gains were never better.

2. Focus on compound exercises, back muscles are bigger and are all integrated get the most out of each workout by utlizing as many fibers as possible.

3. Do 2 sets of an isolation exercise for your lats before you start your routine. This will pre exhaust them and you'll feel better muscle mind connection during the workout.

4. Log your weights and rest time. It cant be emphasized enough progressive overload is whats gonna get you to your goals keep track of every rep. There are a lot of apps that do this for free.

Needless to say your nutrition, sleep gonna also play a big role. Some extra carbs b4 back day or a small dose of a good oral can also go far. Not recommending any ped's thats your choice and u should do your own research with that.

Go get those gains


4.

I'm running RP's 6day/WK full body program. It's push pull legs.

And I don't train 25 sets per session. It's the total sets for back in a week, split between two workouts

 

[Gonz0]

If you can physically do 25-30 sets of back then you aren’t training hard enough.

I credit rest pause sets on pulldowns and high rep sets of dante rows for my wings.

I also really like the ghey lil jeff nippard one arm sideways kneeling pulldown thing is a finisher.

I just had to look up what Dante rows are , they look pretty sick, do you use a rope or d handle or is there another attachment that works better for them ?

 

[Bandern]

I just had to look up what Dante rows are , they look pretty sick, do you use a rope or d handle or is there another attachment that works better for them ?

I just use the rope, haven’t tried anything yet else. I did them seated, hunched over for a while but as I’ve raised the weight I started doing them on my feet with my knees braced on the back of the seat on the cable row.

Give them a shot! It’s kind of a forgotten exercise but it smokes my lower lats

 

[Buffed Shark]

I'm running RP's 6day/WK full body program. It's push pull legs.

And I don't train 25 sets per session. It's the total sets for back in a week, split between two workouts

I dont understand is this a full body split 6 days a week or PPL ?

You might be better off doing something like ppl back rest repeat. Or PPL with 3 back exercises on leg day. This will ad some volume without compromising recovery.

But i can tell u logging your workout and focusing on true progressive overload to failure is gonna be all you need.

 

[Gonz0]

I just use the rope, haven’t tried anything yet else. I did them seated, hunched over for a while but as I’ve raised the weight I started doing them on my feet with my knees braced on the back of the seat on the cable row.

Give them a shot! It’s kind of a forgotten exercise but it smokes my lower lats

I’ve got back on Wednesday , looking forward to trying these out !

 

[Cracken]

He, try working in a heavier rep range for a few weeks, around 6–10 reps instead of always 12–20. You’ll likely need to reduce overall volume a bit, but the added mechanical tension and less fatigue can help a lot. The most important is maintaining strict form so the lats do the work and not the arms, use your straps.

 

[FrenchToastKing]

I dont understand is this a full body split 6 days a week or PPL ?

You might be better off doing something like ppl back rest repeat. Or PPL with 3 back exercises on leg day. This will ad some volume without compromising recovery.

But i can tell u logging your workout and focusing on true progressive overload to failure is gonna be all you need.

Well, RP offers full body programs and specialization programs where you focus on two body parts while reducing the volume for other bady parts.
I'm doing a program that involves no specialization.

 

[Bandern]

Well, RP offers full body programs and specialization programs where you focus on two body parts while reducing the volume for other bady parts.
I'm doing a program that involves no specialization.

Maybe you’re doing too much science

 

[buck]

Are you getting a real stretch and contraction in the lats. Few really do in the gyms i train at. The lats stretch when the shoulders are raised and stretched forward. And contracted when they are pulled down and back. I see a lot of upper back being hit by most people as they try to move their hands as far as they can. If the elbows get behind the mid line of the body the lats wont be doing the bulk of the work. Where the elbows end up lets me know how much lat i am using.