Back/Bi/Trap Day - Is this too much?

[The Dynasty]

Hi guys,

Just wanted to guage if you guys thought this was too much for my back/bi/trap day:

Workout supplements used:
Red Blast
Scivation Xtend BCAAs
Water

Routine:
5x5 Heavy Deads
3x8 Pendlay/Heavy DB/BB Rows
3x8 Lat Pulldowns
5x8 Curls (regular or hammer)
3x20 Shrugs

I'm steadily gaining size and strength with this routine and it allows me enough flexibility that--aside from heavy deads--I'm not constantly doing the same exercises. But I just was wondering if its advisable to go heavy on the deads every week (effect on CNS). Thanks.

[A L]

I like it. Maybe switch rack pulls with deads every few weeks to give your cns a break, but other than that I like it just fine.

[The Dynasty]

Thanks for the quick response AL. I appreciate it. You know, sometimes we need sanity checks here and there. I've definitely noticed results in strength and size, but from the outside it seems like a lot. Especially now that my gf has decided to work out with me. I just wanted to make sure I wasn't working ourselves over the edge. I'm going to try the rack pulls next week, as my back/bi/trap day is today and I want to make sure I read up on the pulls enough prior to executing the movement.

Thanks again.

[A L]

No worries.

To me adding weight tot he bar weekly or volume via increased reps is more important than exercise selection. Assuming you are sticking to compounds as your primary movements.

[Cynical Simian]

Most people find that doing sets across on deads is too taxing CNS-wise (as you noted). I'd suggest doing the 5 sets as a ramp-up rather than 5 heavy sets, so that only the last one is maximal.

You have good exercise selection, but your concern about whether it's too much illustrates one thing I don't like about bodypart splits: you're not able to put as much into the later lifts because many of the same muscles have already been heavily used earlier in the workout (e.g., erector/CNS fatigue when you do rows after deadlifts).

Nonetheless, if you're steadily getting bigger/stronger, you don't necessarily have to (and for the moment probably shouldn't) change anything. But as you make more progress (especially on deads), you might consider moving things around if this workout becomes too long/taxing.

[The Dynasty]

No worries.

To me adding weight tot he bar weekly or volume via increased reps is more important than exercise selection. Assuming you are sticking to compounds as your primary movements.

Perfect, man. Thanks. Now, I'll sound a little more smart if my girl questions my logic behind my workouts.

[IliekFude]

If i deadlift i seperate my back day from it. Ill usually shrug with my deads and hit abs then later in the week ill hammer my lats n rear / side delts n maybe some biceps.
I just dont have the energy or focus to properly train my lats after deadlifting.

[The Dynasty]

Most people find that doing sets across on deads is too taxing CNS-wise (as you noted). I'd suggest doing the 5 sets as a ramp-up rather than 5 heavy sets, so that only the last one is maximal.

You have good exercise selection, but your concern about whether it's too much illustrates one thing I don't like about bodypart splits: you're not able to put as much into the later lifts because many of the same muscles have already been heavily used earlier in the workout (e.g., erector/CNS fatigue when you do rows after deadlifts).

Nonetheless, if you're steadily getting bigger/stronger, you don't necessarily have to (and for the moment probably shouldn't) change anything. But as you make more progress (especially on deads), you might consider moving things around if this workout becomes too long/taxing.

5 sets as a ramp-up?

Can you explain? I'm interested.

[usapitbullz]

5 sets as a ramp-up?

Can you explain? I'm interested.

I think he means pyramiding up in weight with each set.

[Cynical Simian]

5 sets as a ramp-up?

Can you explain? I'm interested.It's essentially warming up to your one work set of 5 with 4 progressively heavier sets of 5. The volume is (obviously) lower than doing 5 heavy sets, which helps keep from burning out your CNS (deads are usually the only lift you have to do this for).

So let's say you're doing 400 as your top set. For a ramp-up you might do the following: 135xwhatever, 200x5, 250x5, 300x5, 350x5, 400x5.

[mike]

It's essentially warming up to your one work set of 5 with 4 progressively heavier sets of 5. The volume is (obviously) lower than doing 5 heavy sets, which helps keep from burning out your CNS (deads are usually the only lift you have to do this for).

So let's say you're doing 400 as your top set. For a ramp-up you might do the following: 135xwhatever, 200x5, 250x5, 300x5, 350x5, 400x5.
not enough work for me.. and if you alternate deads with rack pulls every week, you wont tax your CNS bad enough to warrant sacrificing heavy deads 2x a month..

jmo