T Nation

Enough of a Workload?


#1

I just wanted someone to critique my back routine, Im not sure if there is enough work for my back. My back has been growing and I am totally burnt out after my workout.

Deadlift: 1 warmup set x 8reps, 3 sets x 7 reps (374lbs)
Single-arm dumbell row: 3 sets of 6 reps (70lb DB)
Pullups: 3 sets to failure
Bent-over barbell rows: 2 sets of 5 reps

Usually after this Im too fatigued to do anything else.


#2

You mostly just answered your own question. If your back is growing, then what you're doing has to be effective.


#3

It would seem like a lot of deadlifts... with not a lot of warmup.

But if it's working, don't stop.


#4

Curious on how you decided on those specific rep numbers (7 for DLs etc.). And, are you using the same weight for each set?


#5

Those rep numbers are usually what takes me near failure on each set but allows me to complete the rest of my training session. I dont really count my reps for each set, I just go by feel really.


#6

Anyone can knock me if I'm wrong, but I've been there and done it. If you are always doing 7 reps on DL, I would try and change up the rep scheme and weight of the exercise.

I've HEARD, and believe it to be the reason I hurt my back, that you should not do too many heavy weeks in a row on deadlift and that you should throw in at least one or two weeks of lighter higher rep work in between for healing purposes. What I heard was that it takes longer for your back to fully heal after heavy DL sessions and the lighter higher rep weeks will allow your back muscles a break.

I did almost 5 heavy weeks in a row because I was chasing a high PR, fucked my lower back up for a good 4 months.


#7

I see, I'll give that some thought