For example you're going to do 8 sets of accessory for back twice a week


How would you choose between pull ups, pendley rows. Tbar rows, seal rows

Etc etc and how would you know how many sets?

Is 4 pull ups 4 standard barbell rows good ? Or all 8 of one?

Hi Hoi,

There is no “best” or better here, you need to do them all, rotate through them throughout the weeks, keep the intensity and volume high.

Some weeks you’ll go heavy, other weeks you’ll go light, keep track of your numbers and every week go for an extra rep, or an extra 5lbs.

Have structure….

So 5x5 heavy back exercise
Then 3x10 accessory, push to 12 if you can and get good contraction.

There is no best exercise, they all do well, T-Bar rows are great but so is any other kind of row if done properly.

No need to overcomplicate it, choose what exercise feels the most comfortable to you


4 sets of a vertical pulling movement (pullups, lat pulldown, cable pullover)

4 sets of a horizontal pulling movement (BB rows, DB rows, cable row machine)