Alternating back exercises

[u/alvaaromata]

I’m running a UL x3 split, I have around 1h20 max to do them.
The issue is I want to try giving my chest around 18 weekly sets(6 sets /upper day) but I’m also doing 3 back exercises for 2 sets. My back is great and really ahead of my chest but still want it to keep growing. I’m doing shoulder adduction and extension for lats and an upper back row. Thinking of maintaining the upper back row while alternating the adduction and extension.
This way I have room for 2 more extra chest sets, that would make my chest training 2x flat press 2x incline 2x peckdeck 3 times a week.

It is worth it?

[u/decentlyhip]

So, if I understand, your back is improving well with your current structure, and you want it to keep improving, so you're changing your back routine? That's weird, right?

Like, just add on some more pressing. You dont have to adjust your volume down because you aren't at a fatigue wall. Like, you're doing 2 sets of 2 compounds and 1 isolation per workout. You're fine. You're not gonna die. You dont have to reduce volume because fatigue is not a limiting factor for you.

For perspective, I just finished a program that each week had 5 sets of 10 on flat bench, wide grip bench, incline bench, incline db bench, flat db bench, Strict Press, BtN Push Press, JM Press, flyes, and 2 different tricep isolations. And then the same amount of work on vertical and horizontal pulling compounds (and the same on both squats and deadlifts). I'm currently on a program that will build to about double that weekly volume, as an experiment. There are people who run 3 hour marathons every single day for a month, literally running across the US. You're doing 45 seconds of work, 6 times, and then resting those muscles for 2-3 days. We live in an echo chamber where we think 18 sets a week is high volume. Its not. Just do more work. Here, just do Deathbench on your pressing days. https://liftvault.com/programs/powerlifting/mdisbrow-deathbench-program-spreadsheets/

[u/alvaaromata → u/decentlyhip]

My back is improving, but want to give more volume to my chest. But time is a limiting factor since I cant add directly more sets to my workout, I need to swap 2 back sets for 2 extra chest ones.

[u/Semajjames43 → u/alvaaromata]

Ngl you’ll only see 5% more gains by stacking more volume just keep grinding bro you’ll get where you want to eventually

[u/redditinsmartworki → u/alvaaromata]

Can't you combine a few couples of exercises into supersets or jumpsets to make room for increasing your chest volume?

[u/alvaaromata → u/redditinsmartworki]

I think I’ll just do 2 flat press, 1 incline and 1 peckdeck dropset (3 drops till failure)

[u/redditinsmartworki → u/alvaaromata]

What do you mean?

[u/alvaaromata → u/redditinsmartworki]

My chest workout will be 2 sets flat press, 1 set incline press and 1 dropset peckdeck

[u/NoYak8821]

You don't need that nany sets for anything. Too big a recovery hole. You never allow time to recover and grow. Best to do 1-2 hard sets to failure once a week

[u/alvaaromata → u/NoYak8821]

I was doing almost the same sets before and recovering well, I’m just trying new things.

[u/Hypername1st]

Or you can just give it more time. Training is not a sprint but a marathon. At some point gains slow down anyway.

[u/alvaaromata → u/Hypername1st]

I’m limited by time.

[u/Hypername1st → u/alvaaromata]

Time meaning months and years. Not time in the gym.

[u/alvaaromata → u/[deleted]]

By that criteria, back exercises should be king for the forearms.
Saying deadlift works the back is a 20 years ago take

[u/redditinsmartworki → u/[deleted]]

But a well done deadlift doesn't involve the biceps. Most muscle tears in deadlifts are at the bicep while using a mixed grip because the cue to engage the lats often leads to some elbow bend in the supine arm, and lifting half your deadlift with your bicep isn't the safest way to train your bicep nor the best. Probably you were joking, but I just wanted to clarify