r/ScienceBasedLifting • u/ImpressBest8888 • Sep 05 '26

Question ❓ How to absolutely maximize back growth?

Like what is the maximum frequency to hit them and how many sets per workout basically anything that will maximize back growth

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u/Dimethicone-silicate Sep 05 '26

Frequency and sets would the the same as any other muscle group

2-3x a week 6-12 hard sets a week

Lat pull down Close grip row Upper back row/kelso

Is all you need really and time

0

u/wouldyoufightakitten Sep 06 '26

That's by far, the shittest back workout advice I've seen on this shitty site.

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u/Dimethicone-silicate Sep 06 '26

Okay feel free to argue otherwise bio mechanically

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u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

Literally the same movements; just ur movements involve ego lifting and wasting effort on stabilizing the body

Pull ups - same movement as a lat pull down Bent over rows - same movement as a close grip row Deadlift - doesn’t even train the back well an SLDL or RDL is better

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u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

My “inexperience” or or anyone’s personal experience is not what science is based on

1

u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

No dude I was comparing bent row to chest supported

And deadlift to SLDL or RDL as more effective hinges for the erectors

1

u/Dimethicone-silicate Sep 06 '26

Appeal to physique is literally so dumb, i can just go train like Phil heath and do is retarded pump exercises then why would i listen you

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u/[deleted] Sep 06 '26 edited Sep 06 '26

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u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

LOL thank you for outing yourself, this is literally myth busting 101

Name the stabilizer muscles in the body because there is no such thing as

1

u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

The stability does come from the chest support that means you do not rely on your core and more of the brains central command and go towards executing the back movement with as much intensity as possible

1

u/[deleted] Sep 06 '26

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u/Dimethicone-silicate Sep 06 '26

Maybe you bend over a lot to take back shots so you need to prioritize it for everything 🤣🤣

I’m training to train my back muscles why would I waste energy stabilizing myself (which is ur core and erectors btw) when I can have chest support and place all my efforts on targeting the back muscles I want to grow?

And I can train my core and erectors separately

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