Upper Back work

Training Q&A [Moderated]
1

Hi Jordan,

I have heard you mention when questions on the volume of back work on your templates comes up that people are not accounting for the rest of the upper back work included. Does this usually come from deadlifts and its variations? That being said, Is 3 sets, twice a week enough to get wings, even if they are close to failure? I ask as many of your programs include this GPP scheme.

Secondly, when upper back work is Rx’d as AMRAP in x minutes, would it be beneficial for one to do the number of minutes as sets with a minute’s rest in between. For example AMRAP in 7 minutes becomes 7 sets with timed 1 minute rests. Would one see any benifit performing it this way in terms of hypertrophy of the upper back musculature or could it hinder it?

Many thanks and hope you are doing well,

Arsh

2

Arsh,

  1. I think for most, the total stimulus ends up being quite high with the GPP and any direct (row variants) and indirect (pulls) work sched uled throughout the week. For a more developed lifter, more work is likely to be necessary, of course.

  2. I would just do 7 min total, not adding 1 min for rest.

-Jordan