Maximizing Back Training Efficiency: Categorizing Exercises Based on Muscle Groups

Back exercises can be broadly classified into two categories based on their impact on different muscle groups. The first category encompasses exercises that primarily target the latissimus dorsi (lats), such as vertical and straight arm pulling or rows with a close neutral grip. The second category consists of exercises that primarily focus on the rest of the back, specifically the middle-back, such as wide grip rows. By recognizing this distinction, it is suggested that the RP Set progression algorithm would be more effective if the exercises were classified accordingly.

It is important to acknowledge that most back exercises engage both areas of the back (including the erector muscles), although they may not be the limiting factor. However, in most cases, either the lats or the mid-back can be identified as the limiting factor. To accommodate individuals who may have different limiting factors for the same exercises, it would be advantageous to include those exercises in both categories.