back training stagnant

Hi guys im feeling stagnant in my back program, could you please gove some advice.
Im currently doing deadlift, pullups, bent over row and one arm row. Work in a extra exercise most of the time coz im feeling like i didnt do enough. Almost hurt my back today as im pushing for weight on deads just to intensify training. Any suggestions would be great thanx

My back routine goes like this- warm up with 4set alternating renegade rows, 4sets deadlifts, 4sets wide grip pulldowns (4sets front 4sets back), 4sets pulldowns vbar attachment, 4sets bent over rows

Trashed

I usually rape my back completely. Also do it on a friday so I have the whole weekend to recover.

4 sets close grip pull ups
4 sets lat pulldowns
4 sets bent over t-bar rows
4 sets bent over barbell rows
4 sets deadlifts
4 sets 1 arm rows alternating each week between free weight and machine.

(occasionally ill replace something with seated rows, esp when supersetting)

Some people might say its too much, for me it works, seeing great progress in my back( can lift more each week).

Maybe try less rest between sets to increase intensity and throw in some supersets rather than going so heavy that you lose form and risk the chance of injury. An injured back will set you back alot, nmd the back problems you will face later in life.

(still a noob so don't take me too seriously)

UMADBRO wrote: I usually rape my back completely. Also do it on a friday so I have the whole weekend to recover.

4 sets close grip pull ups
4 sets lat pulldowns
4 sets bent over t-bar rows
4 sets bent over barbell rows
4 sets deadlifts
4 sets 1 arm rows alternating each week between free weight and machine.

(occasionally ill replace something with seated rows, esp when supersetting)

Some people might say its too much, for me it works, seeing great progress in my back( can lift more each week).

Maybe try less rest between sets to increase intensity and throw in some supersets rather than going so heavy that you lose form and risk the chance of injury. An injured back will set you back alot, nmd the back problems you will face later in life.

(still a noob so don't take me too seriously)

Like Dorian Yates would say - "Your'e pacing yourself" - there is just no other way.... Get your warmup done and whack those at max for 1 set and see how that goes.

J/R are u saying he is doing to much ? warmup sets then the heaviest u can and go home ?

mike123 wrote: J/R are u saying he is doing to much ? warmup sets then the heaviest u can and go home ?

24 sets of back?!?!? You must be kidding. Warm up(Start with deads) and kill it. You might do a small set of each exercise to get the feel, but 4 sets? No way. Youre pacing yourself.

Do you guys not do any shrugs or do you do them on shoulder day?

If you're hitting a wall, try change the way you do things. Switch dumbbells for barbells and visa versa.
Experiment with wide and narrow grips on the pull-up bar and focus on your scapula movement rather than just lifting your body.
For one arm rows try flaring your elbows out vs. tucking them close to your body, or drop the weight a bit and hold the contraction for 3 seconds on each rep (not easy).

Good luck and let us know what works for you

Tjanx guys ill be doin back on friday ill take some advice and try switching things up