One of the most freqeunt questions I get asked regarding accessory training is how often should you train the back.
I personally program some type of back exercise every training session with my clients, alternating the volume, intensity and equipment each session. I also like to split the focus up between lower back / Upper.
Barbell back work such as bent over rows are usually performed with low reps on upper days (Bench days) and Dumbbell / pulleys rows performed with higher reps on heavy lower days.
Body weight back work such as chin ups, pull ups and inverted rows can be mixed and performed on any day. You can even plan an extra day just for your back as well as areas that are weak and need extra work. Back and hamstrings is usually a great place to start as the posterior chain can never be too strong.
Example Weekly Back Layout
- Mon – BB Close Grip Bent Over Row 5×6
- Tues – DB head row 5×12-15
- Wed – Chin Up 4×5-8
- Thur – BB Overhand Wide Row 5×6
- Fri– V Handle Pulley Row 5×10-12
Training your back frequently will not only build strength but endurance as well. This is vital for sports such as powerlifting and strongman. Having a strong back will allow you to maintain a more efficient position on the squat, bench and deadlift as well as help you avoid injury.