advice on improving my back

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    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
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    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 ;-)
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    Heavy shrugs

    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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    Quote Originally Posted by napalm View Post
    Heavy shrugs

    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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    Clean Pulls over shrugs
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    Snatch-grip deads
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    Quote Originally Posted by Rodja View Post
    Snatch-grip deads
    ^^this.
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    What part of your back do you want to improve?
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    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
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    Quote Originally Posted by zcol94 View Post
    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
    Prone shrugs (against the rack) have been great for my lower traps/mid back.

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    Quote Originally Posted by zcol94
    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
    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)
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    Quote Originally Posted by Rodja View Post
    Snatch-grip deads
    ^ Exactly.

    Here's how:
    http://jasoncholewa.com/2013/03/05/s...grip-deadlift/
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    meadow rows ftw!
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    Re: advice on improving my back


    Quote Originally Posted by Young Gotti View Post
    meadow rows ftw!

    While i do love meadows rows i dont believe they are an exercise that would illicit the effects he is wanting.
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    I'm surprised no one has said...

    Kroc rows with max weight for max reps.
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    I would look into doing meadows rows. I feel these have helped my back thickness
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    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.
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    Quote Originally Posted by PaulBlack View Post
    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.
    Bingo. People that do 20 different exercises for their back crack me up amost as much as the kids that do 30 different kinds of curls for their arms. Stick with a few BIG movements for any body part.
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    Quote Originally Posted by SXIPro View Post

    Bingo. People that do 20 different exercises for their back crack me up amost as much as the kids that do 30 different kinds of curls for their arms. Stick with a few BIG movements for any body part.
    Basic movements work!
    Deadlifts
    Barbell/T-Bar Rows
    Dumbbell Rows
    Cable Rows
    Lat Pulldown
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    Deadlift.
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    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.

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    Prone shrugs and snatch grip DL!!!
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