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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.

LtL
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, 09:01 AM   #9
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Power cleans will hit your lower back and shoulders with just a little upper back. Barbell rows will hit your upper back hard, with just a little lower back.

As far as what's better, that's hard to say because they're different movements in many ways. I would, however, say that rows are far more important to include compared to power cleans.
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Old 11-23-2011, 10:01 AM   #10
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Personally, I think you need a good reason to do Power Cleans. I just feel there are other lifts that hit the back muscles and build strength just as well [or better] than Power Cleans. Not to mention that these other lifts, like Deadlifts, Rows, Chins, etc, are easier to learn and safer to perform. Just my 2 cents.
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