For optimal back development, the number of back exercises you should do per workout depends on your training experience, goals, and overall program structure.
- Beginners : Aim for about 3-4 different back exercises per workout. This allows you to focus on proper form and muscle engagement while targeting the major back muscles effectively
- Intermediate to advanced trainees : You can increase to 5-7 exercises per back workout, incorporating a mix of compound and isolation movements to cover all key muscle groups from various angles
- Exercise selection : A balanced back workout typically includes:
- 3-4 compound exercises (e.g., deadlifts, pull-ups, barbell rows, T-bar rows)
- 2-3 isolation exercises (e.g., lat pulldowns, face pulls, back extensions)
- Sets and volume : Generally, 10-15 total sets per week per muscle group is recommended, distributed evenly across different exercises and movement patterns (vertical pull, horizontal pull, back extension)
- Training frequency : If training back multiple times per week, you might do fewer exercises per session (1-3) but vary exercises across sessions to keep stimulus fresh
Summary recommendation:
Training Level| Number of Back Exercises per Workout| Notes
---|---|---
Beginner| 3-4| Focus on form and major muscle groups
Intermediate/Advanced| 5-7| Mix of compound and isolation exercises
Multiple sessions/week| 1-3 per session| Vary exercises across sessions
This approach ensures comprehensive muscle engagement for strength and size gains while avoiding excessive volume in a single session
