Decrease in Upper Back Volume with Hypertrophy I

Training Q&A [Moderated]
1

Hello Drs!

I’m just wrapping up week 2 of Hypertrophy I and while I’m loving the big increase in volume for much of my upper body but it’s been a bit of a decrease in volume for my upper back so I have some questions/concerns about potential outcomes for those muscle groups. I’m coming off GPP Endurance and the Bridge which both had me with dedicated Barbell Rows during standard lifting days and 7-8 minutes of upper back work in my GPP days (ended up being around 4 sets most of the time of Lat Pulldowns). That means I’m coming from 3-4 reasonably hard horizontal pull sets and 8 vertical pull sets a week to only 4 vertical pull sets a week. Since hard sets are one of the more effective ways of judging volume, this input would seem to point towards potentially less hypertrophy as an output which seems odd on a hypertrophy focused template. I’m really excited to be on a program with more of an upper body focus as I feel it is lagging compared my lower body from both an atheistic and strength standpoint but don’t want to miss out on the opportunity to drive a bunch of size in all those big pulling muscles. Should I add in additional upper back work, am I missing something in the overall programming, or am I just overthinking this?

Thanks as always for your insight gentlemen.

2

Hey Bobby,

I think you’re overlooking the rest of the program’s inclusion of “back work” and that GPP work tends to increase throughout the template. I wouldn’t necessarily add anything to the program the first time around. Second time through, I’d probably add a set or two :slight_smile:

-Jordan

3

In the Exercise selection tab for secondary pulling movements there are a number of rows and pullup variations, all seemingly for the upper back. So I assume, one can choose those if somebody’s goals were more biased to upper back hypertrophy? If my understanding is correct, would GPP recommendations for such trainee change?

4

Thanks for the reality check Jordan!

Excited to work on getting a bit more jacked so I can make some progress in my strength cycles.

5

Yea, they’re available for more upper back work. I wouldn’t change GPP in that situation, no.