How many sets for back? Its so fuckin big.

[Desibaba]

I understand when people who follow hst or DFHT do about 6 sets or so for biceps and triceps and stuff but what about huge bodyparts like the back? The thing starts soon as your neck ends and doesnt stop before your ass.Even if you do a couple of sets for chins,then some kind of rows and then deadlifts you will have done 6 sets and havent hit any of those areas adequately.What is the best set and exercise scheme if you train back like 2 times every 9 days or so?

 

[Freddy]

I understand when people who follow hst or DFHT do about 6 sets or so for biceps and triceps and stuff but what about huge bodyparts like the back? The thing starts soon as your neck ends and doesnt stop before your ass.Even if you do a couple of sets for chins,then some kind of rows and then deadlifts you will have done 6 sets and havent hit any of those areas adequately.What is the best set and exercise scheme if you train back like 2 times every 9 days or so?

As long as your'e already squatting properly, all you need to do for back is:

1.) Some kind of pull from the floor. Pick a movement you can do with good form, and get good at it. Pick from: deadlifts (conventional, SL, romanian, sumo), or some kind of clean (clean, powerclean, etc). 5-10 heavy sets a week.

2.) Some kind of upper body pull. Pick one or two of these movements, and do 10-15 heavy sets (combined if you pick two) a week. Choose from barbell rows, db rows, weighted chins, t-bar rows, etc. Some people prefer to pick one verticle and one horizontal pull, like chins and rows. This is probably ideal. Again, if you pick one movement or two, it should be 10-15 sets total per week, divide it up how you feel best.

3.) Upright rows for upper back and shoulder development, but also for external rotation work. Do 5-10 sets a week.

This is all you need to do. This is pretty straightforward, but you can arrange them how you like. I don't recommend doing this all in one day. The back should be trained 3-4 times a week, so how you divide this up is up to you. Train these lifts hard.

 

[Dart]

.


I do less volume, but my back has always been easy for me.

Cheers!
D

 

[Desibaba]

So how would this be like if done twice a week or so.3 sets of deadlifts.3 sets of barbell rows and 3 sets of chins.

 

[Dart]

.

I'm using at the moment, good stuff!

<http://www.hypertrophy-specific.com/about.html>

 

[Neodavid]

Hows the HST going for you?

I was staying the same till I upped my sets to 3, now I'm seeing gains.

For my '5' weeks, I'm thinking of going to 4 sets, stretching it out longer. Rather than going to eccentric, I was thinking of doing a few sets of doubles and triples along with 2 or 3 sets of 5's.

As long as I keep increasing, and am on a cycle, I think I'll grow. But I wasn't responding to only 2 sets. I didn't do enough SD to be able to pull that off.

If I start to go backwards, I'll drop it. But geez I'm kicking myself for not doing enough SD. My body is still conditioned to higher volume.

.

I'm using at the moment, good stuff!

<http://www.hypertrophy-specific.com/about.html>

 

[Primo Max]

Desi, you might want to focus on vertical pulling for one day and on horizontal rowing the second day. 3-5 good sets of each plus warmups should put you pretty close to the number of sets that Freddy was talking about. Then do the deadlifts on your hard hamstring day. Another variation of deads that you might want to consider are snatch grip deadlifts, even off of a 2-4 inch block. The longer ROM means that you'll have to go down after the bar more, which is pretty rough on your hams and back.

 

[Desibaba]

My Current routine takes 3 days to hit the entire body.Day one is Chest delt triceps.Day two is back traps biceps and forearms.Day three is Quads,Hams and calves.I try not to train legs the day after back cuz i like to do stiff legged deadlifts for my hams and i dont think its a smart idea to do regular deads on one day and stiff legged the next.I try to take a day off in between back and legs.

 

[Freddy]

Hows the HST going for you?

I was staying the same till I upped my sets to 3, now I'm seeing gains.

For my '5' weeks, I'm thinking of going to 4 sets, stretching it out longer. Rather than going to eccentric, I was thinking of doing a few sets of doubles and triples along with 2 or 3 sets of 5's.

As long as I keep increasing, and am on a cycle, I think I'll grow. But I wasn't responding to only 2 sets. I didn't do enough SD to be able to pull that off.

If I start to go backwards, I'll drop it. But geez I'm kicking myself for not doing enough SD. My body is still conditioned to higher volume.

How long did you do SD? I don't think you guys need to go too crazy with the SD. For your purposes, 1 week is fine.

Don't be afraid to up the volume on HST...remember, the 2 sets Bryan outlines in the program are just a base, so the program can be applied to all athletes. More experienced guys might need more.

When I did HST, I didn't SD at all, and instead of doing hte negatives I did 2 weeks of heavy triples. I gained about 5 pounds and lost bodyfat, all totally natural. Not spectacular results, but I was very pleased. So again, I don't think you have to go too crazy with the SD. That was before I started competitive powerlifting.

 

[Hogg]

Freddy has a good recommendation. Those volume numbers were per week so in two sessions a week, its not a lot of work per session.

 

[Desibaba]

How does this look? once every 5 days or so.3 sets of deadlifts.3 sets of barbells rows and then 3 sets of chins.Is that the right order of exercises or would it be better to start with chins, then rows and finish off with the deads?

 

[Dart]

Hows the HST going for you?

I was staying the same till I upped my sets to 3, now I'm seeing gains.

For my '5' weeks, I'm thinking of going to 4 sets, stretching it out longer. Rather than going to eccentric, I was thinking of doing a few sets of doubles and triples along with 2 or 3 sets of 5's.

As long as I keep increasing, and am on a cycle, I think I'll grow. But I wasn't responding to only 2 sets. I didn't do enough SD to be able to pull that off.

If I start to go backwards, I'll drop it. But geez I'm kicking myself for not doing enough SD. My body is still conditioned to higher volume.

I tweaked mine out a little on the 5's and 15's. Add some sets and see how your body responds.

I love the program. I've always done and preferred REALLY instense training, so for a while with high volume I was killing myself. Once I loweredd the volume, I blew up!

Good Luck!
D

 

[Neodavid]

Oh good, that's what I was hoping would happen. The 15's nearly killed me, ironically the first day was the worst, with the lightest weights. I thought my biceps would burn off.

Last week of 10's I upped the volume by 1/3 of a set each time, for 3 full sets on the 6th workout (figured it was the HST way... intensifying volume alone with weight).

Can't wait to see what happens on the 5's. Definitely have to start out with 4 sets and see how it goes.

I tweaked mine out a little on the 5's and 15's. Add some sets and see how your body responds.

I love the program. I've always done and preferred REALLY instense training, so for a while with high volume I was killing myself. Once I loweredd the volume, I blew up!

Good Luck!
D

 

[Bob Smith]

Neo, I continued with 3 sets during the 5s. After consulting with Freddy I will be doing 2 weeks of 3s instead of extending the 5s.

 

[Neodavid]

Yeah, that would be good too I think...

My deal with the 3's is, I don't want to do too many sets because of my injuries. I get hurt with heavy weights at the 3 level, so I figured I'd kinda combine those with 5's. Doing maybe 2 sets of 5's and 2 sets of 3's for the extra two weeks.

Let us know how the 3's go man, I bet your strength goes really well.

Neo, I continued with 3 sets during the 5s. After consulting with Freddy I will be doing 2 weeks of 3s instead of extending the 5s.

 

[Desibaba]

Arrgh What about my question?

 

[johnsmith182]

Arrgh What about my question?

desibaba, if you are going to train your back once every 5 days, thats probably a pretty good program, if your week to week variations of volume are good and you arent including warmup sets in your total. it would be hard to do with your kind of program, but if your back is a weak point, you might try to do something like deadlifting or stiff legged deadlifting on your leg day, then do 5 or 6 sets of rows ona second day, then 5 or 6 sets of chins on a third day. the back is a little different from chest or tricpes in my opinion, in that it seems to respond well in most people to more frequent work.

if what your doing now is working well for you, of course dont change, but if your really looking to bring up the back, a program that would allow you to trian it more often might do the trick.