[blaykeryan]

I'm 5'10 215 12%bf. The last several months I've felt like I've hit a plateau,especially on my back....its weird I've lifted for 7 years and it's always been one of my main focuses,but lately it's been really hard to get pumped up like I used to...maybe it's because I moved and started my career as a police officer..but I'm hoping after I get adjusted to everything o will feel like I used to about lifting...anyway, I started a new workout tonight,hoping to improve my back thickness..what do you guys think?

Wide grip lat pulldown-4*6-12 (last set drop set)

Straight arm cable pull down (3*8-12)

Bb row 1 warm up (135) 4 *5-8 (185) good form, good stretch at the bottom

Front pull over hammer machine (3*6-12)

Bb shrugs 1 warm up (135) 2*7-10(275) 1*6 (295) i can do more weight, just focusing on form..

That's about it other than light bicep work...here's a recent pic, I'm trying to slim up a little. ,focusing on diet and intensity. .

[Swanson52]

Deadlifts and pull ups.

[blaykeryan]

Deadlifts and pull ups.

Oops meant to add deadlifts..I did those tonight also...
Idk y but my deads are weak...
135 +12 warm up
225*10
275*7
325*3

[Guido1983]

You have only one rowing movement. I would add some more. Drop the shrugs and add in seated cable row or Tbar row.

Here's my back workout 3-4 sets 8-12 reps
Pull-ups
Seated lat pull down
Seated row
Tbar row
Pulldown
Deads

[PaulBlack]

Judging by your photo and the relativity of say your waist and shoulders etc. in comparison, your back looks pretty much in line with your overall BW.
I might guess, increasing your overall bw ie: adding more overall mass (probably in the line of diet) might help be a plat. breaker.

Next, and IMO, the heavier the work, the better. Your DL and row numbers again, looks pretty much in line with your photo.

I might guess again, your back would be thicker if you upped the weight work on the DL and rows, again adding overall mass.

Your body is always going to try to keep a balance and some form of homeostatis or normalty. Blowing up a certain body part without having the other larger structures follow suit, is tough from my experience.

Bottom line, heavy deads, squats, rows, maybe weighted chins/pull dwns. even a type of cheat row to overload the easier part of the exercise can all contribute to thicker heavier back work. The lats are not the only back muscle, as the erectors, lower lumbars, traps etc. all go into making the back larger, deeper and of course stronger. Oh and enough food of course. My back used to be one of my weakest parts, now it is my best, but it takes some work over time and sweat, I will attest to you.

As far as not getting a pump so much...!? Yes, it sounds like you have some stresses going on with the career change etc. and that of course can effect your overall energy output and hormones too. Cortisol rises under stress, and is not always a good thing when it comes to positive energy.

BTW, thanks for the law work and hope all goes well in your endeavor as an officer...!

[blaykeryan]

Judging by your photo and the relativity of say your waist and shoulders etc. in comparison, your back looks pretty much in line with your overall BW.
I might guess, increasing your overall bw ie: adding more overall mass (probably in the line of diet) might help be a plat. breaker.

Next, and IMO, the heavier the work, the better. Your DL and row numbers again, looks pretty much in line with your photo.

I might guess again, your back would be thicker if you upped the weight work on the DL and rows, again adding overall mass.

Your body is always going to try to keep a balance and some form of homeostatis or normalty. Blowing up a certain body part without having the other larger structures follow suit, is tough from my experience.

Bottom line, heavy deads, squats, rows, maybe weighted chins/pull dwns. even a type of cheat row to overload the easier part of the exercise can all contribute to thicker heavier back work. The lats are not the only back muscle, as the erectors, lower lumbars, traps etc. all go into making the back larger, deeper and of course stronger. Oh and enough food of course. My back used to be one of my weakest parts, now it is my best, but it takes some work over time and sweat, I will attest to you.

As far as not getting a pump so much...!? Yes, it sounds like you have some stresses going on with the career change etc. and that of course can effect your overall energy output and hormones too. Cortisol rises under stress, and is not always a good thing when it comes to positive energy.

BTW, thanks for the law work and hope all goes well in your endeavor as an officer...!

Ya I just need to work on thickness..and rear delt work...thanks for the input man..hopefully I can get my deads up..my squat IMO isn't that great, my max is 365..Im going the natty route as of late...I want to see how far I can go without the assistance of aas

[Rodja]

You're only doing 185 on rows; that's your main issue as that's a low number.

[Sean1332]

Heavy ass Pendlay/Barbell rows and dumbell rows.

A whole bunch of sets with a whole bunch of weight.

[Wrivest]

You're only doing 185 on rows; that's your main issue as that's a low number.

i agree with Rodja here. Gotta up those numbers man. I'm 5'7" and 165lbs, and I'm rowing over 225 and DL over 400. Toss in snatch grip DL and some Oly lifts too, help get the V shape I imagine you are looking for

[blaykeryan]

You're only doing 185 on rows; that's your main issue as that's a low number.

I agree man..I was just doing 185 yesterday to focus on form..that's not my max weight for rows..

[blaykeryan]

I appreciate the replies guys...I will definitely be lifting that heavy ass weight ha...

[Rodja]

I agree man..I was just doing 185 yesterday to focus on form..that's not my max weight for rows..

What is your final set usually?

[blaykeryan]

What is your final set usually?

Still prolly not as impressive as yours, but 235*3

[Rodja]

Still prolly not as impressive as yours, but 235*3

Definitely make it a point to start going he sure on these. Rest-pause would be a good option to extend out the sets.

[blaykeryan]

Definitely make it a point to start going he sure on these. Rest-pause would be a good option to extend out the sets.

Will do...I'm thinking about starting p.h.a.t again.I got great strength results from it

[PaulBlack]

Ya I just need to work on thickness..and rear delt work...thanks for the input man..hopefully I can get my deads up..my squat IMO isn't that great, my max is 365..Im going the natty route as of late...I want to see how far I can go without the assistance of aas

Nothing wrong with natty, I have been all my life and have not regretted it, especially after I see some older friends having had to get down from the higher cliffs they once hung out on.

No doubt rows are a huge staple exercise. Even if I slop them up some, to get some good overload and a slow negative, my back always responded well to them.
Still, I swear by the heavy deads too, to put the big thick ropes down thru the center and give you thickness and depth at the spine and the upper traps. Always makes the back look finished and hulkier.
Don't for get good food to dude, hard to increase weight without it...!

[TexasGuy]

Youre doing a bunch of exercises for a wide back.

Switch your focus to deadlifts, clean presses, heavy rows and shrugs.

[blaykeryan]

Well tonight I have to go to the gym at the police station...it has heavy db and a cable machine
Would 4-5 sets of heavy 1 arm db rows with lying straight arm db extensions..
Also some incline rows with some weighted pull ups be good...I did straight legged deads Sunday with legs, my legs are still sore...any other cable movements I could do?

[Sean1332]

Well tonight I have to go to the gym at the police station...it has heavy db and a cable machine Would 4-5 sets of heavy 1 arm db rows with lying straight arm db extensions.. Also some incline rows with some weighted pull ups be good...I did straight legged deads Sunday with legs, my legs are still sore...any other cable movements I could do?

I would prefer these instead of stiff arm pullovers
http://youtu.be/D8DjrvwOCm4

You can also sit on your knees, legs crossed, and do some pulldown variation with the cable machine.

I'd say, hit up 5 sets of the heaviest dumbell rows you can muster. Then incline/prone rows, pull-ups, and a rear delt destroyer set (video below)

http://youtu.be/Js-urItYDdA

All about improvising. I'm stuck lifting at my duty station and can always make something work with dumbells.

[blaykeryan]

I would prefer these instead of stiff arm pullovers
http://youtu.be/D8DjrvwOCm4

You can also sit on your knees, legs crossed, and do some pulldown variation with the cable machine.

I'd say, hit up 5 sets of the heaviest dumbell rows you can muster. Then incline/prone rows, pull-ups, and a rear delt destroyer set (video below)

http://youtu.be/Js-urItYDdA

All about improvising. I'm stuck lifting at my duty station and can always make something work with dumbells.

Awesome bro, I appreciate it...will definitely throw these in

[lannjonny]

Me to!

[compudog]

Working on my back currently as well, IMO rows are rows, my gym time is limited so I don't want to mess around with rows that have poor leverage and hence can only be done with light weights. So for me it's dumbbell rows, seated cable rows, chinups & deads. And yeah your deadlifts are a bit low. You might try rack pulls, You can lift a lot more weight and so build some serious mass. My partner went from merely large to monster, he routinely gets 600.

[blaykeryan]

Working on my back currently as well, IMO rows are rows, my gym time is limited so I don't want to mess around with rows that have poor leverage and hence can only be done with light weights. So for me it's dumbbell rows, seated cable rows, chinups & deads. And yeah your deadlifts are a bit low. You might try rack pulls, You can lift a lot more weight and so build some serious mass. My partner went from merely large to monster, he routinely gets 600.

Ya I've recently started the p.h.a.t routine, so I'm hitting every muscle group twice..I'm hoping my back responds well..I've done p.h.a.t last year when I was on a pro...and got great results, hopefully I will see decent results going natty this time...I will definitely try rack pulls. .

[pmdied]

For thickness deadlifts and high pulls did the trick for me. And pendlay rows. And food.

[CountryLiftin]

Do more deadlifts rows pull-ups and bench. Spend less time on the Internet.

[lannjonny]

Do more deadlifts rows pull-ups and bench. Spend less time on the Internet.

Well said

[wasme]

Meadows rows, dumbbell deadstop, pullups, and deads

[Revival]

Can't believe no one has mentioned rack reads from maybe 3/4 up shin. I find they are the only lift that absolutely make my back feel destroyed the next day.

[Montego1]

Rack deads are money for back thickness. Also row to grow. Reverse grip bb rows with a bit more upright posture is great for the upper back.

[CountryLiftin]

Why rack dead when you can do a normal deadlift like a real man!?

Hahahaha.