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Old 11-17-2011, 11:33 PM   #1
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Default questions about working the back ?

how much volume does the back need to grow ? I was going to use the steve reeves workout after starting strength but it only has 7 working sets for the back

does the back need to be hit with a range of exercises ? for instance when I perform chin-ups it hits my upper back much more than when deadlifting
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Old 11-18-2011, 02:16 AM   #2
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Originally Posted by abett07 View Post
how much volume does the back need to grow ? I was going to use the steve reeves workout after starting strength but it only has 7 working sets for the back

does the back need to be hit with a range of exercises ? for instance when I perform chin-ups it hits my upper back much more than when deadlifting
7 working sets are plenty. And deadlifts hit the whole back, including upper trapeziuz and the lats in a way that nothing else does. Heavy pulls are the way to a big and strong back!
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Old 11-18-2011, 03:01 AM   #3
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so this is definatly enough ?

monday
rows 3x12
wednesday
rows 3x12
friday
deadlifts 3x5 one working set
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Old 11-18-2011, 05:37 AM   #4
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If you're pushing for progression and adding weight to the bar each week, that will be plenty.

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Old 11-18-2011, 05:50 AM   #5
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If you're pushing for progression and adding weight to the bar each week, that will be plenty.

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cheers.

I cant wait to start the reeves workout.11 sets working the triceps and 6 sets working the biceps a day with a good diet will give me those arms I have always wanted
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Old 11-18-2011, 09:26 AM   #6
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That's plenty. I've never really worked over 9 sets per body part per week. Sometimes I went as high as 12.

Like the guys said, the real magic is in progression. If you get a 500 deadlift and are rowing 275, your back will have a quality amount of size.
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Old 11-23-2011, 05:03 AM   #7
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do power cleans work the whole back or just the lower back ?

Last edited by abett07; 11-23-2011 at 07:35 AM.
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Old 11-23-2011, 07:38 AM   #8
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sorry just realized that I have already asked this questions , cleans work the whole back , it just feels like it focuses more on the lower back to me

what do you guys think is the better lift power cleans or barbell rows ?
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Old 11-23-2011, 10:17 AM   #9
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Originally Posted by abett07 View Post

what do you guys think is the better lift power cleans or barbell rows ?
Depends on your goals really.
Power cleans are superior for developing functional explosive strength. Power cleans require more muscle groups and parts of the body to work together to perform the lift, something that for sport, performance and overall strength development is very important.
Furthermore Rippetoe claims that Power Cleans are the Yin to Deadlifts yang. Meaning that the explosive lift of power cleans will directly help the deadlift.

Having said all that, if your goal is strictly to build upper back mass and strength, bb rows are the way to go. I am of the opinion that there is no better upper back mass builder. The rows are to the back as the bench press is to the chest. BB rows are also effective for upper back strength.

Really, when it comes down to it, these are 2 different lifts that I feel can't really be compared. They both serve a different yet valuable purpose.
That is just my opinion on the matter.
I will leave you with this to think about. In Bill Starr's book "The Strongest Shall Survive", he says If you could only do one lift, out of all the lifts, that Power Cleans would be the lift you want to do. I butchered that quote, but you get the point......
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Old 11-23-2011, 10:33 AM   #10
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would it be fair to say that these are the top 5 back exercises ?

1.deadlift
2.barbell rows
3.power cleans
4.db rows
5.chin/pull ups
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