advice on improving my back
- 03-07-2013, 08:40 PM
advice on improving my back
Lets see in 5"10, 207 pds, 14 % bf....I have a pretty decent sized back, but feel I'm lacking thickness...I alternate every week between heavy bb and db rows...cable rows, pull ups as much as twice a week...of course deads, and t bar rows....weight is pretty heavy as I'm trying to gain more size....here's a pic advice is welcome
- 03-08-2013, 06:33 AM
Does not look bad from that angle.
A few things. Back thickness can take time as it slowly grows over the years. Mine was always wide enough, but until I was doing steady heavy deads, rows etc., over the years, it grew thicker/deeper.
Also, don't neglect power shrugs et al. as they can add to thickness and some upper & nice traps. It is not necessarily more or better exercises as much as it is consistency over time and heavy weight.
Keeping the waist slim also gives an appearance of wider shoulders etc.
It's getting there, just be patient ;-)
- 03-08-2013, 06:36 AM
Pendlay rows done explosively at a strict 90. By explosively I mean bar speed, and lots if it. Feel like you're pulling the bar through your body.
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03-08-2013, 07:33 AM
03-08-2013, 07:36 AM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
M.Ed. Ex Phys
03-08-2013, 07:52 AM
03-08-2013, 08:01 AM
What part of your back do you want to improve?
03-08-2013, 08:04 AM
Upper thickness or in the middle.. Power shrugs did amazing things for my upper back... But my middle is lacking soni can't contribute much for that, except I've seen a quite a bit of growth since exchanging deads for rack pulls
03-08-2013, 08:31 AM
03-08-2013, 10:12 AM
More upper thickness. I know my back is developed just want more thickness...thanks for the advice guys, I'll incorporate some lifts you guys suggested and see what happens....like I said the past few months all I've been doing is heavy rows, deads, max right now is 390 ,I know it needs to go up ha, ex.bb row 235*5 , is anyone fans of rear shrugs( behind the back)Originally Posted by zcol94
03-08-2013, 11:55 AM
03-08-2013, 02:28 PM
meadow rows ftw!
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03-08-2013, 02:45 PM
03-08-2013, 03:23 PM
I'm surprised no one has said...
Kroc rows with max weight for max reps.
03-08-2013, 04:48 PM
I would look into doing meadows rows. I feel these have helped my back thickness
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03-08-2013, 05:09 PM
Most any rowing/shrugging/pulling movement done heavy enough and over time, is going to do the job. The idea that exact exercises will or will not build the muscles in a certain way is kinda odd to me, since a muscle, when it develops, will build from all sides not just flat or in one specific direction. (If that were so, there would be a lot of odd looking people running around) So if you are not real thick chested or rib caged, your body will pretty much develop according to the balance of other parts. A heavy boned guy will be able to make a thicker back most likely.
Another thing is, a few of those vids, look like the guys may be assisted, so unless you are using PEDS, getting to look like a cartoon character is probably a bit skewed.
If you look at oly weight lifters like Rigert et al. you will see how just simple pulling exercises build the foundation of a thick massive back, depending on your structure. Trying to pick exacts IMO, is most likely overthinking it a bit.
03-09-2013, 05:45 PM
03-10-2013, 09:59 PM
03-18-2013, 05:40 AM
03-18-2013, 05:59 AM
Re: advice on improving my back
Keep going heavy brother. Prone shrugs, rack pulls, heavy rows. Muscle maturity had a lot to do with thickness too.
" If you're looking for a work horse.......I'm no Clydesdale."
04-02-2013, 02:29 PM
Prone shrugs and snatch grip DL!!!
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