T Nation

Optimal Exercise Selection for Back

Hi CT,

Im currently following Your 3,3,3,6,6,6 program over a 5 day push/pull/leg/push/pull split. I am aiming to keep the exercise selection as minimalist and efficient as possible. Will i get optimal stimulation from using only high pulls and dead start rows? Pull day would look like this:

Strength Work

  1. High Pulls 3,3,3,6,6,6
  2. Dead start Rows 5,5,5,8,8,8

Strength Capacity Work

Alternating Between the two with minimal rest.

  1. High Pulls 6/6/6/6/6/6
  2. Dead start Rows 6/6/6/6/6/6

Many Thanks Again CT

[quote]Hull2012 wrote:
Hi CT,

Im currently following Your 3,3,3,6,6,6 program over a 5 day push/pull/leg/push/pull split. I am aiming to keep the exercise selection as minimalist and efficient as possible. Will i get optimal stimulation from using only high pulls and dead start rows? Pull day would look like this:

Strength Work

  1. High Pulls 3,3,3,6,6,6
  2. Dead start Rows 5,5,5,8,8,8

Strength Capacity Work

Alternating Between the two with minimal rest.

  1. High Pulls 6/6/6/6/6/6
  2. Dead start Rows 6/6/6/6/6/6

Many Thanks Again CT[/quote]

I assume you mean that you will only use these 2 for your pulling days. In that casem yes, these two are sufficient to build th pulling muscles and would be my 2 first choices

Apologies, yes they would only be performed on pull days.

If i felt i needed to replace the strength capacity work to prevent over doing it, could i perform, say, power shrugs from pins with a 2 sec hold for 4 x 6/8 reps as a 3rd assistance exercise?

Thanks again CT