[Bryan ''The Axe'' Lewis]

Hi

I would like to train my back twice a weak spliting back thickness, back width, traps and lower back in 2 work out one on wednesday and one on saturday.

Work out of 6 to 8 exercise each. Anybody got any idea what should i do and if its a good idea??


Thanks

[bigppoppa13]

if ur doing it twice a week, 6 to 8 exercises each time is tooooooooo much, if u do 3 sets for each exercises thats 18 to 24 sets two times a week... way to much. if u really want to get ur back big then do it twice a week, but only 3-4 exercises each time

[aznsyndicate609]

^Agree.
You should be doing 3-4 exercises for 3-4 sets each exercise.
For back thickness and lower back, do t-bar rows or bent-over barbell rows, cable rows, one arm dumbbell rows, and deadlifts.
For back width and traps, I suggest doing wide-grip chins or if you can't do chins then wide-grip pull downs, close-grip chins or pull downs, behind the neck pull downs, and shrugs.

[Bryan ''The Axe'' Lewis]

how about this

wednesday:

deadlift 3x8-12
barbell row 3x8-12
t-bar row 3x8-12
close grip cable row 3x8-12
hyperextension 3x to failure

saturday:

Lat pulldown 3x8-12
close grip pulldown 3x8-12
one arm dumbell row 3x8-12
dumbell shrug 3x8-12
barbell shrug 3x8-12

[deadlift14]

i disagree.
bro...if your gonna do your back twice a week (which i dont think you should becuase your muslces only grow when your resting them and the get no rest with twice a week workout..) then do about 5 excercises with heavy weight low reps..

really concentrate on the key back workouts though, such as deadlifts, lat pull downs, and wide grip weighted chin ups..

MO though. do what yoiu want

[pisspuddle]

normaly i lift deadlift on my misc day lol all the things i forgot to do befor but i do split back into 2 parts as well i find it better b/c it would take me about 3 1/2 hrs to do a full back workout

[KEN777]

ONCE A WEEK bro or you'll get smaller and weaker pullups/pulldowns,seated row,bent over row and ur done..then do traps and bis..