Back Workout

Hey fellas, what do you think of this back wo. I am currently natural (2more weeks) and am really trying to gain some thickness in my back. I worked a long time to get wide, but now need some meat. When I pose, my spinal erectors dominate as I only deadlifted for a long time. Recently I have been following DC training methods and I felt it was time for a change. SOOOO here is what I have started.

-Wide Pull-ups (50 total --> I do 4 sets to failure and then sets up to 50 b/t my other execises)
-Bent over Rows 1 wu of 12 r then 4 sets of 8, followed by 2 drops
-Pull overs 4 heavy sets of 8-10
-Rack Deads from just below the knee 1 set of 12, one set of 10, one work set of 5. Then just 140# for 12.
-Low rows 3 sets of 10 focusing on stretch and form and not so much on the poundage.
-Finish with DC extreme stretching, ~60second hang from pull up bar with 45# around the waist.
-DC calves

So again, goal is thickness. Is this overtraining??? Any input is appreciated. Later...

This is all in one workout? It does seem a little much depending on the weight you are using. If your workout is lasting longer than an hour then you are definitely overtraining, in which case you could probably cut a couple of sets from each exercises with heavy sets. Other than that, it looks like an excellent workout for thickness to me. Take a look at the growth principles sticky at the top of this forum to get an idea of the number of sets. I'm not exactly what you would call 'natural' as I'm on permanent hormone replacement (it gets me pretty much where I should be for the most part), and I've been following what BigA outlined in that sticky. I've been making excellent progress for a while now in increasing poundages. I'm also now starting to see size increases so I know it works. Try it out and see what you think.

That's a lot of sets bro...I only do 2 or sometimes 3 working sets.

2 sets of deads.
2-3 sets pull downs.
2-3 sets rows.

Then finish up with stretches. That's it.

I concur with the masses here, too much. Don't worry cut back. I like to start with pull down myself, I warm up and then have a buddy assist me with 6 very heavy, I take the negative. I move to deadlift and do 2 working sets, then 1 working set of single arm dumbell rows followed by 2 set pullover and 2 heavy sets shrugs. The rowing in a narrow grip will hit the back thickness by the way, wide usually works the width of your back, for a thickness you want a dumbell row or close, low arm cable row.

BiggerStronger said:

That's a lot of sets bro...I only do 2 or sometimes 3 working sets.

2 sets of deads.
2-3 sets pull downs.
2-3 sets rows.

Then finish up with stretches. That's it.

Click to expand...

I like this back workout here. I switch the pulldowns for Chin Ups and do them first though...

5 exercises is excessive imho, 3-4 is all you need to hit your back. You grow outside the gym not in it.