Back training - What worked for you

I just wanted to come and asked all the knowledgeable people here for their opinion on what realy promoted their back growth and developement. I know everybody is different, just want to hear what worked for you.

Just your own personal preference.

Personally I am currently on a heavy compound set phase. I will do 3-4 compound sets, 10-15 reps each. and focussing very much on form at the moment.

At what stage, and what methods did your own back realy take of ?

Interested to hear your replies, I did have a quick look for similar threads, but did not see, I apologize in advance should their be anything wrong with my thread.

I find I need more volume for back training with it being such a big muscle group. I'll often do 25 sets for back to make sure I hit all parts and angles.

I'll always include wide grip pull ups, dead lift and reverse grip rows.

Rhino pretty much sums it up. I find that I train my back and quads harder than any other body part.
I changed my training to a 7 rep full range of motion, 7 reps short range of motion and 7 reps full range with a 1-2 second squeeze at the flex.
This has worked very well for me especially with the underhand grip on rows.

I keep 3 exercises the same every week and swap 2 exercises every week. I have found this to help a lot with my back.

As for sets I go for 4 doing 6-8 reps with heavy weight and one burn out exercise at the end.

T-Style wrote: Rhino pretty much sums it up. I find that I train my back and quads harder than any other body part.
I changed my training to a 7 rep full range of motion, 7 reps short range of motion and 7 reps full range with a 1-2 second squeeze at the flex.
This has worked very well for me especially with the underhand grip on rows.

This sounds like a technique I have to try, I used to be a swimmer from a very young age and I found now my back responds to weight and high volume. Will give your way a try as well, sounds promising.

Thank you for your replies thus far

I
do about 18 sets of pull-ups, half underhand narrow grip, half with a
triangle grip, palms together.I do this every other day as part of a
circuit. Wide grip tend to irritate my shoulders. Watch your rotator
cuffs - take weeks to heal if injured

Weighted wide grip pull up's 6 sets of 8, followed by another three exercises (3x10), the last three always change but the weighted pull up's NEVER.

Some great advice on here Kuifie. Keep us updated bru.
And welcome.

Nate

I am also a firm believer in deadlifts and pullups, and those are the excersises in which so many guys skip out on, cause if you doing them right, they are very demanding.

Thanks for your input, will post some more qeustions in forums as I go along, but good to be back on this knowledgeable site, was absent for a while due to focussing more on studies.

Rhino wrote: I find I need more volume for back training with it being such a big muscle group. I'll often do 25 sets for back to make sure I hit all parts and angles.

I'll always include wide grip pull ups, dead lift and reverse grip rows.

Yep, volume for me too. Start with deads (heavy, low reps, high sets), then my "power/strength" sets: 5sets X 5-8reps: body weight pull-ups, DB row, then hypertrophy 4sets X 8-12reps: seated cable row, t-bar, lat pulls, face pulls ect.

A good foundation to ensure you are covering the entire back: vertical pull movements, horizontal pull movements, and different grips of each.
Vert wide overhand: Pull ups
Horizontal wide overhand: T-bar
Neutral narrow: Seated cable rows
Vertical narrow underhand: Chins
Horizontal neutral: DB row

My opinion

Just to bump a thread with a quick q

Ive been really focussing on adding thickness to my back and my lat developement is okay
But my lower and middel traps are developing slower than the rest. Otherwise thickness is coming along, slooowly

I have added in the past couple of weeks stuff like leaning shrugs, face pulls, more upright rows, yate rows and the likes to really target them but still see no difference. Should I just wait it out and keep going or does any of you have any advice ?

I also do alot of rows and the likes on back day and some adjusted exercises given to me by a trainer to help with trap developement, I feel them burning and they are always sore, but no growth, or perhaps just very slow growth which i fail to see. It just seems to be a muscle which is very stubborn to develop, however just the lower part, upper is coming along nicely

I now hit lower and middel and upper traps on back and shoulder day, (by this i mean isolation for traps, i know they work with compounds as well which i also do) ,which for me is Monday and Friday, or Thursday depending on week. mostly 4 days apart.

Any advice ?

Anything which worked for you which you would like to share ?

For traps for myself, high volume shrugs have been working very well, even if you use a lower weight, just make sure you get a good squeeze at the top of the movement. also on your other shoulder exercises like side lateral raises and front raises, try lifting the weights above shoulder level. also low pulley rows can help for traps