Back to back day split

[pistonpump]

Has anyone trained back 2 days in a row for a period of time? I know some would split thickness with width, but what about lower and upper focused?

Ex. First day lower lats, lower trap, mid back, mostly a lat day. Pulldowns, seated low row, no deads, rows.

Second day would be traps, rhomboid, rear delt. Wide grip tbar or hammer rows, Shrugs, rear delt work.

I tried this because I ran out of time on my back day so I did upper back focus today and felt great.

Thoughts?

 

[danieltx]

Might work for a few weeks, not long-term. It's likely a quick path to not recovering no matter how much you try to isolate the muscles. The back is too complex a muscle group, most of it has to work on most movements. There's also the issue of two days in a row of significant spinal loading if you're doing unsupported rows.

 

[pistonpump]

Might work for a few weeks, not long-term. It's likely a quick path to not recovering no matter how much you try to isolate the muscles. The back is too complex a muscle group, most of it has to work on most movements. There's also the issue of two days in a row of significant spinal loading if you're doing unsupported rows.

Thanks for the reply. I think you are right it can't be a long term thing and the second day I did feel more lower back pumps from barbell shrugs. Most of the rows are supported besides the seated cable row I did day 1.

 

[pistonpump]

This was my training past 2 days. Too much?

FitNotes Workout - Monday 3rd April 2023

** Assisted Chin Up **
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps

** Single Arm Machine Seated Row **
- 120.0 lbs x 10 reps
- 140.0 lbs x 15 reps
- 180.0 lbs x 10 reps

** Precor Plate Pulldown **
- 90.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Close Grip Mag Row **
- 120.0 lbs x 12 reps
- 200.0 lbs x 10 reps
- 200.0 lbs x 9 reps
- 120.0 lbs x 12 reps drop

** Hammer Strength Hi Row **
- 90.0 lbs x 12 reps
- 135.0 lbs x 8 reps

** One Arm Lat Pulldown **
- 55.0 lbs x 10 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 10 reps
- 55.0 lbs x 15 reps. drop


FitNotes Workout - Tuesday 4th April 2023

** Chest Supported Tbar Row **
- 90.0 lbs x 12 reps
- 115.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 90.0 lbs x 20 reps superset shrug
- 115.0 lbs x 15 reps superset shrug
- 140.0 lbs x 10 reps superset shrug

** Barbell Shrug **
- 135.0 lbs x 15 reps
- 185.0 lbs x 12 reps superset tbar
- 225.0 lbs x 10 reps superset tbar
- 225.0 lbs x 10 reps superset tbar
- 225.0 lbs x 7 reps superset rear raise
- 135.0 lbs x 15 reps superset rear raise

** Rear Delt Dumbbell Raise **
- 20.0 lbs x 12 reps superset shrug
- 25.0 lbs x 12 reps superset shrug
- 30.0 lbs x 12 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Freemotion Cable Rear Fly **
- 3. x 15 reps
- 4. x 10 reps
- 4. x 10 reps

** Cable Face Pull **
- 50.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps

 

[danieltx]

If you consider all these working sets then that's 39 sets for back and traps (didn't count rear delts) over 2 days which absolutely is not sustainable long-term. I trained back today (only 1 session in my split) and did a total of 24 working sets across all parts of the back - upper back, lats, rhomboids, hyperextensions, everything. I probably won't hit back again for 8-9 days.

From your reps I'm guessing you're a volume trainer and if that works well for you stick with it. If it isn't, do less sets but make them higher quality - heavier weight, extreme precision with each rep, fatiguing the muscle as much as possible.

I do a mix of volume and intensity. I prefer more exercises to hit different parts of the back and less sets for each exercise, usually just 2.

Here's what I did today:

Free Motion Lat unilateral standing pullover x 3 - warmup
Free Motion double stack trainer for unilateral lat pulldowns x 3
Hoist Mid-Row standing unilateral rows for lower lats x 2
Hammer Strength unilateral low row x 2
Mag Bag pulldown for upper back x 4
Cable rope row standing x 3
Cable straight bar row standing overhand x 4
Hoist Mid-Row x 2
Free Motion hyperextension x 2
Free Motion Smith rack deadlift x 2

 

[luki7788]

This was my training past 2 days. Too much?

FitNotes Workout - Monday 3rd April 2023

** Assisted Chin Up **
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps

** Single Arm Machine Seated Row **
- 120.0 lbs x 10 reps
- 140.0 lbs x 15 reps
- 180.0 lbs x 10 reps

** Precor Plate Pulldown **
- 90.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Close Grip Mag Row **
- 120.0 lbs x 12 reps
- 200.0 lbs x 10 reps
- 200.0 lbs x 9 reps
- 120.0 lbs x 12 reps drop

** Hammer Strength Hi Row **
- 90.0 lbs x 12 reps
- 135.0 lbs x 8 reps

** One Arm Lat Pulldown **
- 55.0 lbs x 10 reps
- 70.0 lbs x 12 reps
- 85.0 lbs x 10 reps
- 55.0 lbs x 15 reps. drop


FitNotes Workout - Tuesday 4th April 2023

** Chest Supported Tbar Row **
- 90.0 lbs x 12 reps
- 115.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 90.0 lbs x 20 reps superset shrug
- 115.0 lbs x 15 reps superset shrug
- 140.0 lbs x 10 reps superset shrug

** Barbell Shrug **
- 135.0 lbs x 15 reps
- 185.0 lbs x 12 reps superset tbar
- 225.0 lbs x 10 reps superset tbar
- 225.0 lbs x 10 reps superset tbar
- 225.0 lbs x 7 reps superset rear raise
- 135.0 lbs x 15 reps superset rear raise

** Rear Delt Dumbbell Raise **
- 20.0 lbs x 12 reps superset shrug
- 25.0 lbs x 12 reps superset shrug
- 30.0 lbs x 12 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Freemotion Cable Rear Fly **
- 3. x 15 reps
- 4. x 10 reps
- 4. x 10 reps

** Cable Face Pull **
- 50.0 lbs x 15 reps
- 60.0 lbs x 15 reps
- 60.0 lbs x 15 reps

If I'm being honest, looking at your training records and the weights you use, you're just very weak - and that's the reason for your weak back. Use simple training and increase your working weights by 40-60kg in sets per reps while maintaining good exercise form and your back will explode with gains

 

[graybass]

Yes, less volume, more weight.

 

[juggy38]

Pull ups or pull-down variation- 3 working sets

Chest supported row- 3 work sets

Single arm low lat row- 1 muscle round

Deadlift…..topset 5-6 reps, backoff 9-12 reps.

Face pulls-2 sets.

Fried.

 

[Flex500]

Everyone here is right and don't take it wrong because we've all been there, one way or another. It seems like you are adding an insane amount of volume to improve and hit your entire back but as danieltx said, I'd but cutting your volume done and radically increasing the effort with each of the sets will be a better path.

That does mean you have to go to the extreme. Back is my absolute best bodypart and I've never done more than 8-10 total sets a week. I know that seems extreme and I'm not saying you should do that exactly. What I am saying is if you picked a handful of movements and did 1-2 failure work sets and got stronger with more reps each week I have a feeling you will see much more improvement. It will also save you a lot of time.

I also never really understood breaking up back. If you watch someone do a really good seated row with great form who is shredded, you really can see the back working as a whole. Certainly, we can agree different movements can impact different areas of the back to various degrees but overall you can cover it all in a few movements.

 

[jaxino]

I don't like high volume training and never worked well for me.

Just do the usual 1/2 TOP SETS + 1 BACK OFF, i like to stay in the 10-14 reps for top sets, 15-20 reps for back off set.

Also don't superset anything stick to a basic workout, and get stronger.
I like also to deload every 6 weeks, for 1 week.

 

[cage99]

I worked out my back yesterday and there’s no way I could hit it again today… Just not gonna happen! I can feel the fatigue/soreness settling in….

Cage

 

[Flex500]

Everyone here is right and don't take it wrong because we've all been there, one way or another. It seems like you are adding an insane amount of volume to improve and hit your entire back but as danieltx said, I'd but cutting your volume done and radically increasing the effort with each of the sets will be a better path.

That does mean you have to go to the extreme. Back is my absolute best bodypart and I've never done more than 8-10 total sets a week. I know that seems extreme and I'm not saying you should do that exactly. What I am saying is if you picked a handful of movements and did 1-2 failure work sets and got stronger with more reps each week I have a feeling you will see much more improvement. It will also save you a lot of time.

I also never really understood breaking up back. If you watch someone do a really good seated row with great form who is shredded, you really can see the back working as a whole. Certainly, we can agree different movements can impact different areas of the back to various degrees but overall you can cover it all in a few movements.

screw me I can't spell sorry about that being terribly hard to read. Was going way to fast this am!

 

[TripppleP]

I believe you are asking for injury doing this. At my largest and nicest looking back I ever had I never had workout last over 45-60 minutes. To me if you are requiring more than this you are not doing something right.

 

[pistonpump]

Thanks for the replies I am going to cut the volume down. I've always felt the need to do high volume but I thinky muscles have adapted to this to be more endurance biased. I will up the weights keep strict form and keep working sets to 1-3 working sets per exercise with reps no higher then 10 and no supersets (some rest pause or dropsets only).

I watched this video and I am now convinced (along with advice here) I am doing too much volume.

 

[TripppleP]

Let us know how things go after a couple weeks/months.