How many sets do u do for back?

[GrassFed]

I wanted to get an idea of how many sets u people do for your back and what the rep ranges are. I personally just do a total of 9 sets for mine 6 of those being for width and 3 for thickness. My rep ranges are roughly 10 to 12. I will go lower occasionally. My main exercises are wide grip pulldowns, undergrip pulldowns, and either barbell rows or cable rows for thickness. I will also substitute undergrip pulldowns with v bar pulldowns from time to time.

 

[HGH]

I do 16 sets for back.

I also do some extra lower back work on non-back days.

 

[jhotsauce7]

16-20 usually

 

[phoe2006]

Hell I'm one of those people who believe in lots of sets and reps. Question for the op are you including warmup sets in your set counts and are you working back alone or with another body part shoulders or bi's?

I have an entire log over at anasci that I've kinda let go but here's an example of back I did the other day I have a hurt left shoulder and can not perform any type of over head press so I work around the injury as much as possible:

Deadlifts:
1-20 135
2-15 225
3-12 315
4-8 405
5-7 405
6-5 405
7-2 455
8-1 495

Wide grip pull ups in between sets of dl's all bodyweight
1-13
2-11
3-10
4-7
5-4

Pull downs
1-20 110
2-15 160
3-15 210
4-11 250
5-7 300

Cable rows
1-20 150
2-15 200
3-15 250
4-12 300

Bent over smith machine rows
1-20 135
2-15 185
3-15 185
4-9 235

Close grip pull ups all bodyweight
1-11
2-8
3-7
4-6

Db rows(100 dB's is the heaviest this gym had)
1-15 100
2-15 100
3-15 100
4-15 100

Rear delt dB's super settled with lat raises
1-15 25, 1-15 25
2-15 30, 2-15 30
3-15 35, 3-12 35
4-11 40, 4-9 40 with drop sets decreasing by 5 lbs to failure each drop down to 15 lbs I don't remember the exact #'s cuz I was spent

Smith machine shrugs
1-35 135
2-30 135
3-17 225
4-11 315

I think I'm missing an entire exercise in there somewhere but you get the just of it. Hope this helps you out by laying it out for you. Also I don't always get to be in the same gym all the time cuz I work on the road a lot so I have to make do with what's available to me

 

[inhuman88]

16-20 usually

Same here..

 

[Realize]

12 minimum, 16 if I have the time.

 

[5.0]

Gm, dl, and back extensions too. Need to hit upper and lower back

 

[Mike_RN]

I do three horizontal and three vertical movements at 4-5sets per so usually around 30. Typical routine:

Barbell Rows
Hammer Pulldowns
Hammer Low/Row
Behind-Neck Pulldowns
Vbar Cable Rows
Upright Cable Rows

 

[HDH]

I do back and chest together.

I use lighter weight, more reps, holds, negatives, pre exhaust and just about everything is supersetted.

3 to 4 exercises at 5 sets each and a switch of exercises every other week like two different workouts.

H

 

[spraynpray]

16-20. I also include drop sets.

 

[MaxSeg]

4-5 sets of deads
3-5 lat pulls
3-5 DB Rows
3-5 BB Rows
and burn out with chest supported rows.

 

[woodswise]

My coach uses a formula to calculate the amount of work done as a ratio to one rep max. This allows us to do a different number of sets and reps each workout, resulting in the same, more or less, amount of work done each workout. You figure this all out based on what percentage of 1 rep max the working weight is as compared to sets and reps. Here is how my coach told me to calculate it.

Take the weight you are using and figure out what percentage of 1 rep max it is. For example for bench press my 1 rep max is 360 and for this example my working weight is 315. That is .875 of my one rep max which is 12% less than 100% effort. Then take the number of reps and sets and multiply those together. If I do five sets of three, multiplying those together I get 15. To determine the work done as a percentage of 1 rep max, divide the sets times reps by the percentage less than 100% effort: 15/12=1.25.

The goal is to do enough sets and reps to get close to a 1.6 work done as a percentage of 1 rep max. My coach said 1.6 is the ideal number and should be the goal you try to reach every workout. In this case we fell short by .4 so we will add sets of 225 x 10 at the end. Alternately you could add working sets of 315 x 3 until you got to 1.6. The possibilities are endless.

By adding three sets of 225 x 10 at the end you calculate the work done as follows: take 3 sets of 10 (which equals 30) and divide it by the percentage by which 225 falls short of my one rep max of 360 (225/360= 62.5% which is 40% less than 1 rep max) 30/40=.75. Adding 1.25 to .75 I get a work ratio of 2, which is well above 1.6. So ideally we should do less work to get to 1.6. If we do one set of 15 that will be 15/40 = .375. Adding 1.25 to .375 you get 1.625 which is pretty close to 1.6. and shows it was a good workout.

By adding another set of 315 x 3 you will have 3/12=.25 and adding .25 to 1.25 you get 1.5 which is pretty close to 1.6 and in this case would be acceptable because you won't always get to a perfect 1.6 on these and having done this workout this morning I can tell you another set of 315 x 3 would have just about killed me so it would have been perfect.

And if you understand this, Mugzy will give you a genius banner and a free month of TID subscription . . .

But I promise you, this formula works and it keeps you doing the right amount of work each workout, even when the weight, sets and reps changes from workout to workout.