Most bodybuilders believe that, like legs, the back is a complex muscle group, and therefore requires a higher volume of sets in order to properly stimulate the muscles into growth. They split back day into muscle groups, then train each muscle group as if it deserved its own day. An example of a high volume back day is as follows. Lats Chins 4 x 10 Lat pulldowns 4 x 10 Barbell rows 4 x 10 Low cable rows 4 x 10 Lower back Deadlifts 4 x 10 Hyperextensions 4 x 10 This makes back day a 24-set day, which is considerably more than most athletes can tolerate without either reducing the intensity to handle such a 75-minute endeavor, or risking injury or overtraining. Many people, when faced with the daunting task of targeting a single area with that many sets, will subconsciously reduce weights or reps used, reasoning with themselves that ...

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