Back not responding/growing

[gymratluke]

Originally Posted by Kiwi

Does the following look sufficient, or do you think even a bit more volume should be added?

Bent rows 4 sets
dumbell row 2 sets
Pulldown (wide or close grip variation) 2 sets

Are you doing this 2x per week?

I still dont think its sufficient either way. I'd say 4 exercises, 3 sets each. 2 Pull downs, 2 rows...I like to change up the rep ranges for each exercise.

Example-
Wide Grip Pull downs- 3x12
BB Row- 3x6
Close Rev Grip Pull downs- 3x8
DB Row- 3x10

[iron addict]

Originally Posted by gymratluke

Are you doing this 2x per week?

I still dont think its sufficient either way. I'd say 4 exercises, 3 sets each. 2 Pull downs, 2 rows...I like to change up the rep ranges for each exercise.

Example-
Wide Grip Pull downs- 3x12
BB Row- 3x6
Close Rev Grip Pull downs- 3x8
DB Row- 3x10

That much volume is fine for most lifters. More often than not the problem is the lifter has been doing the same dam lifts for the same damn rep ranges forever and ever.

More volume MAY help, but is not always the answer. It also depends on the focus, the question that needs to be asked is the guy stong enough yet? If so volume may be the key, if not, lower volume will USUALLY buil strength faster.

IA

[ironjei]

What about doing rack deadlifts one week and floor deadlifts the other week. Rack deads allow you to handle larger poundages and hit more thickness in the upper region of the back (at least from my experiences), and it also gives your lower back a bit of a break. Pull from just below your knee cap and contract the scaps at the top of the pull. These, along with deadlifts, have done wonders for my back thickness.

Also, I think intensity is a possible factor to consider instead of more volume. My back personally grows best from low(ish) volume/high frequency...take your sets to absolute failure and see where that takes you...

[Techno]

Originally Posted by gymratluke

Are you doing this 2x per week?

I still dont think its sufficient either way. I'd say 4 exercises, 3 sets each. 2 Pull downs, 2 rows...I like to change up the rep ranges for each exercise.

Example-
Wide Grip Pull downs- 3x12
BB Row- 3x6
Close Rev Grip Pull downs- 3x8
DB Row- 3x10

that is actually too much volume. although if I was better conditoned I'd be able to get throught all of that.

[Halfway]

"If so volume may be the key, if not, lower volume will USUALLY buil strength faster."


so true.

I like to drop to 1 x workset to failure sometimes for a few weeks if I stagnate on a lift.. boom, after a week my strength on that lift goes up again.

the only problem is that my conditioning goes to shit during these deloads, so when I go back to 10-15 sets per bodypart I find myself dying in the first couple of workouts.