thicker back
- 10-15-2013, 09:53 PM
thicker back
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. . - 10-15-2013, 09:54 PM
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- 10-15-2013, 10:01 PM
Originally Posted by Swanson52
Idk y but my deads are weak...
135 +12 warm up
225*10
275*7
325*3 - 10-16-2013, 12:39 AM
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 - 10-16-2013, 07:08 AM
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...! -
- 10-16-2013, 09:33 AM
Originally Posted by PaulBlack
- 10-16-2013, 10:31 AM
- 10-16-2013, 10:38 AM
Heavy ass Pendlay/Barbell rows and dumbell rows.
A whole bunch of sets with a whole bunch of weight.Controlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-16-2013, 10:41 AM
- 10-16-2013, 10:52 AM
Originally Posted by Rodja
- 10-16-2013, 10:57 AM
- 10-16-2013, 10:57 AM
- 10-16-2013, 11:10 AM
- 10-16-2013, 11:14 AM
- 10-16-2013, 12:37 PM
Originally Posted by Rodja
- 10-16-2013, 02:18 PM
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...! - 10-16-2013, 08:34 PM
Youre doing a bunch of exercises for a wide back.
Switch your focus to deadlifts, clean presses, heavy rows and shrugs. - 10-22-2013, 06:38 PM
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? - 10-22-2013, 06:46 PM
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.Controlled Labs Board Rep
[email protected]
CONTROLLED LABS products are produced in a GMP for Sport certified facility. - 10-22-2013, 06:49 PM
- 12-12-2013, 10:17 PM
- 12-12-2013, 10:33 PM
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.
- 12-15-2013, 08:04 PM
Originally Posted by compudog
- 12-16-2013, 08:26 AM
- 12-17-2013, 01:34 AM
Do more deadlifts rows pull-ups and bench. Spend less time on the Internet.
Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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