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BackSplit Advice

Too much frequency?14927

Tritons private msg quote post Address this user
Hi

As i am doing upper lower split 4x a week, i have included back excercises in lower days aswell wich are deadlifts and supinated grip pulldowns. On upper days volume is about 3 excercises for back with 3-5 sets, and on lover days its thoes two excercises for about 3-4 sets. What do you think would this be too much? Im trying to bring my back up.

Thanks.
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FiremanSi private msg quote post Address this user
Can u write it out for me ??
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Tritons private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Can u write it out for me ??


I guess you want to see the split
Example:
Pulldowns 4x8
DB row 4x10
Cable rows 4x10-12
followed by chest excercises arms and shoulders

Legs
Squats 3-5x3-5
Deadlift 3-5x5
supersetet with pulldowns 3x8-12
Lunges/front squats 3x6-12
...

Thank comes next upper workout wich is simmilar in sets and rep ranges, sometimes i go lover reps and higher intensity.
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OlympusSculpted private msg quote post Address this user
Quote:
Originally Posted by Tritons
Quote:
Originally Posted by FiremanSi
Can u write it out for me ??


I guess you want to see the split
Example:
Pulldowns 4x8
DB row 4x10
Cable rows 4x10-12
followed by chest excercises arms and shoulders

Legs
Squats 3-5x3-5
Deadlift 3-5x5
supersetet with pulldowns 3x8-12
Lunges/front squats 3x6-12
...

Thank comes next upper workout wich is simmilar in sets and rep ranges, sometimes i go lover reps and higher intensity.
that's a lot of volume in one day (upper body) 2 much frequency rip op
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The Dark
Knight
eknight private msg quote post Address this user
That's a lot.


And I hope your leg day includes more than that. -3X
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brian12 private msg quote post Address this user
@OlympusSculpted do back on upper day only. Although deadlifts on lower is fine. On upper day i would do one vertical pull and two row exercises 3 sets each. And also three sets of rear delts which carries over to back. No more (that is already a lot of volume)
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OlympusSculpted private msg quote post Address this user
Quote:
Originally Posted by Tritons
Hi

As i am doing upper lower split 4x a week, i have included back excercises in lower days aswell wich are deadlifts and supinated grip pulldowns. On upper days volume is about 3 excercises for back with 3-5 sets, and on lover days its thoes two excercises for about 3-4 sets. What do you think would this be too much? Im trying to bring my back up.

Thanks.
op is this you
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Tritons private msg quote post Address this user
Quote:
Originally Posted by eknight
That's a lot.


And I hope your leg day includes more than that. -3X


It does i just posted the basic excercises, there is some extra isolation movements and calves, but usually to add volume i juts add more sets to squats because i do not like doing leg press and hakk-squats as they hurt my back.
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Tritons private msg quote post Address this user
Reading trough your comments, i have come to conclusion that i have to lower the volume.

So i am thinking:

Upper:
2 chest ex.
3 back ex.
1 shoulder ex.
2 arm ex.

Lower:
Bunch of squats
Deads without superseting
Lunges/Frontsquats
SLDL
Leg curls
Calves


Keep everything in about 3-5 sets?


Sorry for my spelling mistakes, im working trough 24h shift and i have 2,5 hours left.
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FiremanSi private msg quote post Address this user
Honestly i think ur first mistake is trying to design ur own program mate.. take a developed program and use that and maybe just IF U HAVE TO do 4sets of pull ups each day..
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Tritons private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Honestly i think ur first mistake is trying to design ur own program mate.. take a developed program and use that and maybe just IF U HAVE TO do 4sets of pull ups each day..


I know what you mean, i have been looking around, and i kind of like the westside for skinny bastards as well as wendler, i may have to take you advice.
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