How many sets do u do for back?

**Canuck_Muscle** · 03-17-2009, 08:19 AM

I wanted to get an idea of how many sets u people do for your back and what the rep ranges are. I personally just do a total of 9 sets for mine 6 of those being for width and 3 for thickness. My rep ranges are roughly 10 to 12. I will go lower occasionally. My main exercises are wide grip pulldowns, undergrip pulldowns, and either barbell rows or cable rows for thickness. I will also substitute undergrip pulldowns with v bar pulldowns from time to time.

**DaveV** · 03-17-2009, 08:22 AM

deadlift - 3
t-bar - 3
wide grip pulldowns - 4
underhand close grip pulldowns - 4
shrugs (sometimes done on shoulder day) - 3

14 to 17 sets

**Canuck_Muscle** · 03-17-2009, 08:26 AM

Originally Posted by DaveV

deadlift - 3
t-bar - 3
wide grip pulldowns - 4
underhand close grip pulldowns - 4
shrugs (sometimes done on shoulder day) - 3

14 to 17 sets

Cool man. I hear a lot that for the back to get total stimulation u should do more sets for it but I have back problems as it is and doing what I do for it sets it on fire lol. How has your training program been for u in terms of results for your back?

**DaveV** · 03-17-2009, 08:31 AM

Originally Posted by Canuck_Muscle

Cool man. I hear a lot that for the back to get total stimulation u should do more sets for it but I have back problems as it is and doing what I do for it sets it on fire lol. How has your training program been for u in terms of results for your back?

Don't know yet. This is my third week of training. I do know that I'm spent after my workout. Deadlifts taking the most out of me. Sometimes I cut back the pulldowns down to 3 sets.

**Canuck_Muscle** · 03-17-2009, 08:39 AM

Originally Posted by DaveV

Don't know yet. This is my third week of training. I do know that I'm spent after my workout. Deadlifts taking the most out of me. Sometimes I cut back the pulldowns down to 3 sets.

Right on. If u are just starting out deadlifts are gonna make your back explode. They are a pretty dangerous lift that is why I don't do them because of my back problems. I like barbell rows they are a great movement that I feel safe doing. Hopefully your program works well for u. It seems like a good set up covering all the bases.

**DaveV** · 03-17-2009, 08:41 AM

Yeah. All my workouts cover all the major areas. Just trying to keep it real simple while I start up.

**Strikerrjones** · 03-17-2009, 11:33 AM

Slow widegrip pullups: 3
Barbell Rows: 3
T-Bar Rows or Machine Rows: 3
Deadlifts: 4

Usually my sets don't go over 8 reps except for pullups and the first two sets of deadlifts.

**BigJD69** · 03-17-2009, 11:57 AM

12 sets

**Voland** · 03-17-2009, 12:34 PM

I did back today and this was my workout:

3 sets pullups
2 sets seated rows
2 sets one arm dbs rows.

**Hardly Krishna** · 03-17-2009, 01:11 PM

It definitely varies workout to workout, but last week was,
DB Rows - 5 sets
Underhand Pulldowns - 4 sets
Hammer Strempf Iso Low Row - 4 sets
Chest Supported T-Bar - 4 sets plus drop set
Smith Machine Rows - 7 sets 10 reps 30 sec rest each set.

Typically I'll do low pulley rows as well, but I was pressed for time.

**Koubs** · 03-17-2009, 01:28 PM

My back does get more sets than any other bodypart, and has seemed to respond well to it... I do 9-11 sets for back, depending on whether or not I do deadlifts (every other week).. 4-8 rep range... 4-5 exercises, 2-3 sets each... Lots of row movements have been my emphasis lately

**ANADROLicfreak** · 03-17-2009, 01:31 PM

i like more sets for back considering it is a huge muscle to train.up to 20 total sets.on gear maybe 25 sets.some days you get tired though.just depends