While researching the Layer System (https://www.t-nation.com/workouts/layer-system) in the forum archives, I noticed several people asking if they can insert or replace an exercise with the Chinese Row to add more back attention to the program. I noticed a great way to stimulate mid and upper back without messing around with the efficacy of CT’s program.
As a long legged lifter I gravitate toward the Front Squat as it’s the only way I can hit my quads properly. So on the Squat day I used the Front squat as opposed to starting with the traditional back squat. The amount of back stimulation I got as a bonus to the leg stimulation was incredible. I mean, I got so much upper and mid back work that I had to switch to back squats for Layers 4 and 5 because my back was so fatigued by the time I finished Layer 3. So in a way In a way I made it a hybrid like the Snatch Grip High Pull/Kowarski Shrug day.
So front squats are a great option for back gains. I just figured I’d share my experience with anyone it may help.