Help with my Back workout!!!

[jerume]

Hi everyone, I just have a few questions on my back/Trap workout and any tips/comments would be greatly appreciated!

My current routine is as follows:

Wide grip pullup 3 sets

V-bar pullup 3 sets

BB Row 3 sets

V-bar BB Row 3 sets

DD Shrugs 3 sets

BB Shrugs 3 sets

all exercises I aim for 8-12 reps, apart from w/g pullup which I normally can do 12-15 reps, Main focus is hypertrophy

I tried doing BB deadlifts last week and after doing bb & v-bar rows these exercises hit my lower back enough that I think doing deadlifts could be over doing it on my lower back, as after my workout above my lower back has a nice tight feeling, so it feels like it is getting worked out without doing deadlifts aswell, what do u think i should add or not do in the above back workout?

Any comments would be appreciated

[HarryB]

I am no expert but it seems like some redundancy there in terms of exercise selection. You could alternate your movements from workout to workout, so for example, one chin, one row and one shrug. Then you'd have more energy and could do deadlifts end of workout. Not absolutely essential in a bodybuilding sense but definitely helpful.

[I Declare War]

If anyone's an expert, it's Harry!

[jerume]

I am no expert but it seems like some redundancy there in terms of exercise selection. You could alternate your movements from workout to workout, so for example, one chin, one row and one shrug. Then you'd have more energy and could do deadlifts end of workout. Not absolutely essential in a bodybuilding sense but definitely helpful.

Thanks for your reply! So u reckon

Week a: wide grip pull up

Bb row

Bb shrug

Bb deadlift

Normally do 3 sets each, could do 4 each if less exercises

Week b:

V-bar pullup/chinup

Db row

Db shrug

Bb deadlift

What u reckon of that? I always thought i should be doing 2 exercises per back part, i.e lats, do a widegrip then a narrow grip exercise, or middle back do bb row then db row. Or as u say just alternate each week?

[HarryB]

Lol IDW I'm no expert!!

The second routine you posted looks better than the first IMO. You can do multiple movements per part of your muscle but bb rows and then tbar rows is why your lower back fatigues so much. Beter to do your second row as a stabilized one such as a db row or a machine row. And the same with your overhead movements, one chin up is awesome then do a pulldown so your body is stabilized and you do get a different feel etc etc etc

Just my 2c

[jerume]

Lol IDW I'm no expert!!

The second routine you posted looks better than the first IMO. You can do multiple movements per part of your muscle but bb rows and then tbar rows is why your lower back fatigues so much. Beter to do your second row as a stabilized one such as a db row or a machine row. And the same with your overhead movements, one chin up is awesome then do a pulldown so your body is stabilized and you do get a different feel etc etc etc

Just my 2c

Great info thanks Harry, totally agree with u! Multiple mvements for bodyparts are good, but my choose on exercises has just been fatiging my lower back too much, I used too love doing deadlifts and wanna do them again, as i do alot of squats and bench and making great strength gains, i wanna do the same with dlifts.

Will change my routine this week too:

BB deadlifts

WG pullup

Seated v-bar pulldown

BB row

Cable v-bar row

BB Shrug

DB shrug

Then my bicep workout