back thickness number of sets

[goliath23]

my rotation for back thickness at the moment is floor deads, corner t-bar rows and barbell rows. i read somewhere that your suppose to do 2 sets of deads and 1 set for other back thickness exercices. i was wondering if this was right. i was also wondering if i could do 2 sets instead of 1 for exerces other than deads and just 1 set of deads. also what is a good rep range for those back thickness exercices. sorry for all the questions
thanks

[The Munster]

For the deads, 1 heavy set of 8 and another heavier set of 4. For the rows, 1 heavy ass set of 12.

[goliath23]

thanks again munster. can i do 2 sets of exercices other than deads and only do 1 set of deads mostly because i only did 1 set of deads this week and felt it but when i only did 1 set of t-bar rows it didnt seem like enough even though i went to complet failure. that and my upper back could use the extra thickness and im pretty strong on deads.

[The Munster]

thanks again munster. can i do 2 sets of exercices other than deads and only do 1 set of deads mostly because i only did 1 set of deads this week and felt it but when i only did 1 set of t-bar rows it didnt seem like enough even though i went to complet failure. that and my upper back could use the extra thickness and im pretty strong on deads.

Gonna let IH or Raul or ??? chime in on this one as there are better experts here than me. I'm just trying to pass on what's been written.

[goliath23]

alright i will go with that but can i still do only 1 set for deads i felt it pretty good after my 1 set of 12 this week. i was able to do 2 reps more than before just because i only did 1 set all out. by the way this was my 1st week on dc training.

[goliath23]

i will do that next time and see how i feel. when i use to train seperate bodyparts with lots of sets i would go 15-10-5-2 and my back is probably my best bodypart so maybe cutting the sets, making them more intense with more rest time will prove even better. but you definitly do not recomend 2 sets for exercices other than deads.

[Stang Man]

So for deadlift is it 2 sets total? Or however many warmup sets first, then one all out set to 8, and wait, and one more all out set to 4? Do you increase the weight for the final 4, or leave it the same?

Thanks, I had never read this previously, but it should help me increase my lifts quite a bit...

[USMuscle9403]

Stand Man, yes deads are two sets total. One all out set of 8, increase weight a little and then go for a heavier set of 4. You will most likely not be able to increase the weight a whole lot for the 4 repper though.

[Stang Man]

So no light warm up, or am I just reading things wrong? Thanks!

[USMuscle9403]

Oh no no no, definitely warm up LOL. How many warm up sets you require is in proportion to how heavy you lift though. For instance if your heaviest set is 315, you aren't going to need 5 or 6 warmups to get there. Just use your best judgement here and warm up thoroughly but don't let the warm ups tax you.

[Stang Man]

Haha alright, glad we got that straight.

As far as the straight set 12's go, do you just up the weight when you can do 14-15 of the current weight, or what? Maybe throw on some 2.5's if you can do the entire 12 or 13? Thanks!

[The Munster]

Haha alright, glad we got that straight.

As far as the straight set 12's go, do you just up the weight when you can do 14-15 of the current weight, or what? Maybe throw on some 2.5's if you can do the entire 12 or 13? Thanks!

Stang,
Yes, once you can go past 12 to say 14, 15 or 16 with a given weight, then increase it. By how much depends on how you feel. If you are confident you can increase by 10. Increase by 10. Or 5 or 2.4 or 15 or...etc.
There have been times I've gone up in weight 5 lbs and struggled to get 11 and theres been times I've gone up 10 lbs and gotten 13.

[ballz 2da wallz]

Definately keep the 2 sets of 8 and 4 for deadlifts they work great. I made my best progress on this exercise (nearly went up 100 lbs) with that scheme and my deadlift has never soared like that before.

[Stang Man]

Thanks guys. I'm pumped to start this blast phase on monday