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ArnoldsNovice
02-18-2003, 01:48 AM
I've begun to dwell on the fact that my upper back thickness is not good at all.
currently I do Back and chest togeather and then Shoulders and arms the following day. followed by legs repeating that and taking off on Sun.

For back I do 50 pull ups and the 5 sets of bent over rows. and 3 sets of one arm dumbell rows.

I don't feel i work my traps as good as I should which might be the reason but is shrugs the only way to hit these other than up right rows? what can I do to Put some more size on my Upper/ middle back without over training.

bigshug
02-18-2003, 04:53 AM
Deadlifts, deadlifts, deadlifts. Nothing will put size on your entire back, traps, glutes, and hamstrings like deadlifts....

bigdan
02-18-2003, 08:20 AM
deadlifts are king

WeirdAl
02-18-2003, 08:27 AM
My back used to be weak, but now I get a lot of compliments on it. My current workout (I work back along with shoulders) looks something like this:

wide grip pullups (body weight, then weighted)
hammer strength iso lat rows - low seating position, wide grip
hammer strength iso lat rows - high seating position, narrow grip
deadlifts (every other week)
shrugs - barbell and/or dumbbell (when not doing deadlifts)

I try and hit 6-8 reps, 2-3 working (heavy) sets, except deadlifts, where I go up to 1-2 reps at the heaviest weights, and do 6-8 sets.

WeirdAl
02-18-2003, 08:28 AM
I'll throw in other stuff too, but that's my core set of exercises.

dedprez*
02-18-2003, 10:16 AM
yup...dedlifts!...i am about as thick as i am wide...just cant seem to grow wider..only thicker.

BLEED GREEN
02-18-2003, 12:15 PM
Deads, deads and more deads...Go heavy, keep the form so you don't turn them into stiff leg deads(hammys)

viper10139
02-18-2003, 01:08 PM
I like deadlifts but they kill my lower back!!!

midwtchamp
02-19-2003, 02:01 AM
did everyone mention dead lifts? and wide pull ups are good and bent over rows....you have to kill your back to make it grow b/c it is such a big muscle group! good luck