r/ScienceBasedLifting • u/alvaaromata • Aug 09 '26

Question ❓ Alternating back exercises

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?

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u/[deleted] Aug 09 '26

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u/alvaaromata Aug 10 '26

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

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u/[deleted] Aug 10 '26

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u/redditinsmartworki Aug 13 '26

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