Back thickness

[big in vegas]

I've been trying to focus on getting my back thicker, but often find myself falling short and resorting to doing things for width. Has anyone ever split back into 2 days, one for width and one solely for thickness? If so, did you find that it worked? I've been thinking of giving this a go

 

[mcgaret]

Probably would improve you back. I do first width exercises then thickness exercises same day. I think all back
exercises work both. Like pulldowns I would call width exercise but I think it works thickness also. For me at least
I think it works that way. Try day for each for a while, probably stimulate good growth.

 

[big in vegas]

Yea, I think you're right about them working both aspects of the back. I wasn't sure if this would do much for improvement, but figured I'd see if anyone had tried it with success first

 

[Yoda]

I'm exactly opposite I can't seem to get width but my chest/back is thick thick... I decided a while back to add random "width" exercises in on other days too, not just back days.. It really seems to be improving my Teres major/minor area a lot. I say it's worth a shot...

 

[Presser]

I've been trying to focus on getting my back thicker, but often find myself falling short and resorting to doing things for width. Has anyone ever split back into 2 days, one for width and one solely for thickness? If so, did you find that it worked? I've been thinking of giving this a go

Do a lot of heavy pull movements for thickness!!! I never split my back up not ever heard of anyone doing so. And I don't think it's a good idea to either

 

[mcgaret]

Do a lot of heavy pull movements for thickness!!! I never split my back up not ever heard of anyone doing so. And I don't think it's a good idea to either

And I think doing more work (2 workouts for back) with different exercises would stimulate growth. I would just do it for
mabey a month though. What do ya think about that Presser. lolol I do heavy pull and have pretty good thickness.
I have heard the wider the grip the better for width. Kind of made sense. Then I heard the closer the grip the better
for width because of more strech. That made sense too. LOL Mabey just genetics. Thats why I joke that by the
time I am 90 I will have it figured out. lol Gotta see if it works for you. What works for one
wont work for another. I

 

[Lightsout]

I only do back once a week and destroy it. The best thing that worked for me are chain saws.

 

[THASHIZ]

Chain saws?

 

[irish2003]

heavy bb rows...don't be too strict either...focus on coming to parallel on negative and a hard contraction on the positive,...a little momentum is ok...when i was strict i wasn't growing...once i started using a slight jerk to heave the weight, my back responded quickly...you weight about 20lbs less than me and i'm able to do 315x6-8 with fairly good form (use straps)...work up to those weights and your back has no choice but to respond

 

[The Dude]

heavy bb rows...don't be too strict either...focus on coming to parallel on negative and a hard contraction on the positive,...a little momentum is ok...when i was strict i wasn't growing...once i started using a slight jerk to heave the weight, my back responded quickly...you weight about 20lbs less than me and i'm able to do 315x6-8 with fairly good form (use straps)...work up to those weights and your back has no choice but to respond

Couldn't have said it better myself. All of my back thickness is from heavy barbell rows. I've gotten up to 405 for 8 prior to my lower back getting shot out. IMO its the number one back exercise

 

[Lightsout]

Chain saws?

One arm rows

 

[big in vegas]

heavy bb rows...don't be too strict either...focus on coming to parallel on negative and a hard contraction on the positive,...a little momentum is ok...when i was strict i wasn't growing...once i started using a slight jerk to heave the weight, my back responded quickly...you weight about 20lbs less than me and i'm able to do 315x6-8 with fairly good form (use straps)...work up to those weights and your back has no choice but to respond

I'm assuming your using an underhand grip?

 

[irish2003]

I'm assuming your using an underhand grip?

both overhand and regular medium/close grip overhand...just depends on the day and how i feel...it's easier to get lower on the negatives with upper body on overhand grip, but you can contract harder with reverse grip

 

[Dens228]

I prefer rack pulls from just below the knee and t-bar rows.
I can really get into it more with t-bars than regular barbell rows, seems to use less lower back.

 

[Lightsout]

I prefer rack pulls from just below the knee and t-bar rows.
I can really get into it more with t-bars than regular barbell rows, seems to use less lower back.

I get good results from rack deads to.

 

[BEASTZ6]

If you want a thick back, you MUST do rows (seated, t-bar, barbell or dumbell) with heavy weight. Most people start their back workout by doing pullups for width, and then go on to rowing movements for thickness. Try starting your back workout with rowing movements and squeeze your shoulder blades for a two count on the contraction. It works for me.