[Renegade19]

What do you guys think is probably the best workout plan to use .

I am currently using this workout everyweek
T-bar Rows 3x10
Bent Over Rows 3x 10
One Arm Dumbell Rows 10, 8, 6
Seated Rows 10,8,6,4
Lat Pull Downs 3x10

Any Pointers?

[thenewbreed]

less volume some different excersises ( example t-bar, bb and db rows are all hitting back thickness

try this on:

chinups 4 sets varied reps
barbell rows 3 sets 6-10 reps
deadlifts 3 sets 6-10 reps

more than ten sets at your age are uneccaessary unless ur on aas just rev up the intensity , also be carefull of form and use the correct weight , weight is a by product form and contaction are major components alot of peoples lagging bodyparts are "lagging" because of poor form and using to much weight. best of luck

[lil_big_junior]

definetly need chin ups in there weighted if poss

[GG1]

^^ totally agreed....also pullovers on a machine work fantastic for me...that might be worth a try

[Renegade19]

This is probably a dumb question but barbell rows would be performed how?

[GG1]

^^ same thing as bent over rows lol...

[Renegade19]

Oh ok... so you guys are saying that 3 sets with ten reps is too much or what

[PWRofONE]

Originally Posted by Renegade19

Oh ok... so you guys are saying that 3 sets with ten reps is too much or what

Exercises work differently on each body. You have to find what works for you. I train back with a high volume and get great results. But there are also days where I buckle down and lift super heavy to toast the deep fibers. You must always change your routine to keep results coming.

[Renegade19]

I usually try to vary the reps from week to week from 5-10 but now that you say it I should also add in doing super heavy weight from week to week to recruit the deep down muscle fibers

[Beefcake]

Have you heard of DoggCrapp training? It's how Dave Henry built his monstrous back. He may be short, but he's huge for his size.

[wrestlingstalion]

it all depends on what your looking for too. im working on my pulling and thickness obviously haha. so i do alot of rows and deadlifts. with different stances and grips. and widths. but for all around back work which i switch each month but keep the same basic lifts my all around looks like this.

deadlifts 4-5 sets pyramid usually 15,12,10,8,4-6
bent over rows 3-4 sets of 8-10
cable rows 3 sets of 10
pull ups. or pull downs 3 sets of 8-10 weights sometimes
shrugs. i like to do them on both shoulder and back day

but like i said its all about what your looking for and prioritizing

[Renegade19]

Dogg Crapp?

[Beefcake]

Google it.