[quote]dutzu wrote:
First of all, I’d like to say hello to everyone this being my first post on T-Nation.
I’ve been training seriously for 6 months now(had some previous unsuccessful tries in my teens, I’m 22 now for the record), started at 67 kg at a height of 1.81m, and reached 74 kg…so 7 kg in half a year, fairly decent in my opinion. Now, the reason I’ve made this post is to get some feedback on the following back workout:
for lats:
3x pull-ups
3x chin-ups
3x dumbbell rows
middle back:
3x low rows
3x t-bar rows
lower back:
3x deadlifts
traps:
3x dumbbell shrugs
3x barbell shrugs
- bicep exercises(since I do back+biceps on that particular day)
What I’m afraid of is overtraining my back, since I’ve seen a lot of workouts on various sites, T Nation included, that incorporate 5 maybe 6 exercises total…so, are 3 exercises for the lats in the same day too much? any modification I should make to this workout?I know overtraining is something specific to each person, thing is, I can do the above workout without feeling overly fatigued…my back also is a bit underdeveloped compared to my chest, I have rounded shoulders too, reason for this “large” workout. That’s about it, any input is welcomed :)[/quote]
Well, first I would say that the likely reason for rounded shoulders is mostly not lats but rear delts, low/middle traps, and rhomboids allowing your shoulders to round over instead of being held back in position.
Second I would say that although the workout you posted isn’t necessarily overtraining, I think your set-up will compromise your ability to use heavy weights. If you can do this above workout without being tired you are likely not using enough weight. If you intend to use traditional bodybuilding methods, I would split this up into 2 back workouts–more frequency is usually better (within reason and recovery ability) in any case both for mind-muscle connection and for growth stimulus. Push the weight up. Second option is to simply double the workout you wrote above and do it 2x a week if it’s really that easy…or to add sets to your workout.
I would split as follows:
WORKOUT 1:
for lats:
3x pull-ups
3x chin-ups
4-6x dumbbell rows
middle back:
4-6x low rows
WORKOUT 2:
4x t-bar rows
lower back:
4-6x deadlifts
traps:
3-4x dumbbell shrugs
3x barbell shrugs — redundant with dumbbell shrugs → either delete and add work to db shrugs, or use a different exercise. I prefer a different exercise.
I would put a few high rep sets for rear delts such as band pull-aparts and db rear flyes or low trap raises in each sitting to work on MMC.