How many sets do u do for back?

[Canuck_Muscle]

Usually 4. 6-8 reps per set, then I up the weight


Rotation A
Pull ups: currently 12 with a clean, slow hang. Full tension, no release at the bottom.
Bent over rows: currently with 315
CG Pulldowns: currently 295 (stack)
DB rows: currently with 170s

Rotation B
Deadlifts: currently 405
Pulldowns: stack
Close grip seated rows: stack plus a 25 or 45
DB rows: same as above

Holy shit Ninja that is some serious weight brother. 315 for barbell rows is pretty fucking impressive. How many reps can you get with that?

[Canuck_Muscle]

Yeah, i've done Frequency/HIT/High-volume...frequency I always get good size/strength gains, but my joints get ripped up and I get overtrained fast.

HIT training I never feel like I get a good work out, but I get to move some HEAVY ass weight and make constant strength gains. Same thing w/ any power-training/5x5 programs I'd make constant strength gains, but no muscle soreness or pumps. (I still rotate it in every few months)

HIGH VOLUME!! This is what I started with, and I wish I had never discovered the 5x5 programs that ruined my shoulders, I wish I would just made steady gains doing High Volume training, and just use 5x5/HIT/Frequency as auxiliary programs. Bro I used to train until my body was numb, until I had gotten a pump and lost it, went and got some food came back and worked out til my pump came back! I'm talking like 25-30 sets for tri's, more so for back/chest/shoulders..legs just squats and bi's never got trained..I'd pyramid everything down then back up if I had to. I WAS AN IDIOT!

I'm babbling, I don't do as many sets as I used to...but It taught me how to feel the muscle working, and what exercises did & did not work for my body. I think everybody's first serious routine should be high volume while pyramiding weight.

LOL man that is fucking madness. Yeah it is good that u have a program that works for u now. I am like u in that I regret certain things that I did earlier on that just did not give me results. I used to train my body every 2 days for about a year when I first started. It was fucking overkill to the max. I always like pyramiding up as well. It gives u a good idea of what your strength is like and u can take it safely up to your max poundages.

[Ninja Loco]

Holy shit Ninja that is some serious weight brother. 315 for barbell rows is pretty fucking impressive. How many reps can you get with that?

You think so? There's cats my size in my gym that can move more. But thank you. I can do about 4-6 right now. I power up, but I dont let the weight drop. I try and release rather slow so as to not fuck my back up. Im going to post some vids at rr.com sometime soon, I think.

[GSXR1000]

20 sets. 6 weeks at 8 reps then 6 weeks at 12 reps, repeat.

[Jasoon]

i usually do at least 16-25sets, i generally get 6-8sets on barbell rows, because i love them. But mainly workout consists of wide grip pd's, reverse grip pd's, barbell rows, dumbell rows, heavy heavy deadlifts, and cable rows.

[Canuck_Muscle]

I had an awesome back workout a few days back. I actually put the volume up quite a bit and really enjoyed it. I did 4 sets of wide grip pulldowns followed by 4 sets of v bar close grip pulldowns then I went into 4 sets of barbell rows and 4 sets of cable rows. My back was pumped beyond belief. I am gonna try this routine for the next couple months and hopefully will have some nice results to show for it. All sets were in the 8-12 range.

[Ninja Loco]

I had a real shitty one on Friday. I was a tad stronger than before. But I just wasnt into it....... sure signs that the six weeks were over. So, Im taking a full 7-10 days off. Spent the entire day yesterday on bed, doing the same again today......... and I already look and feel better

[buster12]

Not very much... I just warmup and get in a heavy set, and drop a little weight, and get a few more reps. Then I move on to the next exercise.

[Canuck_Muscle]

I had a real shitty one on Friday. I was a tad stronger than before. But I just wasnt into it....... sure signs that the six weeks were over. So, Im taking a full 7-10 days off. Spent the entire day yesterday on bed, doing the same again today......... and I already look and feel better

Yeah that is always a good thing Ninja. Rest and recuperation. I have been doing a lot of resting since I have been hard at it once more. When I am on my 4 days off I sleep for about 10 hours day. It feels nice to get that extra sleep in.

[Ninja Loco]

Yeah that is always a good thing Ninja. Rest and recuperation. I have been doing a lot of resting since I have been hard at it once more. When I am on my 4 days off I sleep for about 10 hours day. It feels nice to get that extra sleep in.

Yeah but it just feels so odd. Sitting around is all cook and well wen you know you arent supposed to be in the gym...... but then gym time comes and you feel it bad. Feels odd as shit to do something else when you know you should be somewhere else. Still, with the way Razor has us training, we have to take a week of every few weeks.

[Canuck_Muscle]

Yeah but it just feels so odd. Sitting around is all cook and well wen you know you arent supposed to be in the gym...... but then gym time comes and you feel it bad. Feels odd as shit to do something else when you know you should be somewhere else. Still, with the way Razor has us training, we have to take a week of every few weeks.

Oh Razor has a program set up for u? What is that like and how long have u been on it now? I also know what u mean by missing a gym day. Fuck I hate that as well. It eats at u that is for sure.

[Ninja Loco]

Oh Razor has a program set up for u? What is that like and how long have u been on it now? I also know what u mean by missing a gym day. Fuck I hate that as well. It eats at u that is for sure.

Ive been on it for the last 4 months or so. It's his bread and butter HIT routine that has two individual weekly workouts rotated back to back. Workout A one week, Workout B the next. Then you start over. It's in his Q&A at MD and on his board. It's best used with a partner, but you can go it alone if you have peeps at your gym who can spot you the right way.

[Canuck_Muscle]

Ive been on it for the last 4 months or so. It's his bread and butter HIT routine that has two individual weekly workouts rotated back to back. Workout A one week, Workout B the next. Then you start over. It's in his Q&A at MD and on his board. It's best used with a partner, but you can go it alone if you have peeps at your gym who can spot you the right way.

That sounds sweet man. Is this program for mass and strength or for endurance or what? Cuz I know u are into MMA training and all that.

[Ninja Loco]

That sounds sweet man. Is this program for mass and strength or for endurance or what? Cuz I know u are into MMA training and all that.

You can adapt it to any protocol. Right now Im using it for mass and strength. Once i get to where I want to be I'll switch it to endurance and just use basic MMA and boxing conditioning for cardio.

[Bubba Bronko]

16 sets

Pull ups 4 x Failure
BB Row 4 x 6-10
Deadlifts 4 x 6-10
Old School T-Bar 4 x 6-10

That is todays workout sometimes I will throw shrugs in there or I will swap 1 arm rows with one em