back question

[Megiddo]

Yesterday I was working my back and I had an epiphany. In my routine I usually do to pull down exercises and two rowing exercises. Well I noticed while doing my lats specifically, depending on the lift, I was targeting the muscle in a different spot. With my rows, I was just hitting the same spot for 8 reps which leads me to think that is over training the area. Am I correct in this assumption? If so what would be a good back routine?

[BBAddict]

I think that different rows hits the back differently. One idea I've seen that I like is (assuming 3exercises/wk) to alternate 2 lat specific + 1 rowing with 1 lat specific + 2 rowing movements. For me, I feel it differently in my back during rows depending on the width of the grip, the direction of the row (low vs. straight vs. high (only seen high on Hammer strength equipment)). There's a lot of ways to do rows and I think a lot of them hit the back differently, so I don't think two exercises of rows is too much. BUT, I also see a lot of benefits from doing two exercises for the lats. I've seen a lot of growth in my lats when I started doing more than just weighted pull-ups for my lats. I used to just hang plates around my waist and do 30pullups, but incorporating other exercises has really added some width to my back.

[Stonecold54]

I like to use a pullover/pullup superset as my first set and then either hammer strength iso-lateral rows or smith machine bent over rows as my last set. That way I get the best of all worlds and then finish off with some hyper-extensions.

[iceberg]

You can also play around with different tempos on your workout. try a 4-2-4. 4 secs negative, 2 sec pause, 4 sec positive for one rep. If you havent done this type of workout it is a real ass kicker (becasue of doing something different)

ICEberg