Stubborn back

[BIGBADWOLF1]

My back lags behind the rest of my body arms and such. Nothing i have done can catch it up. Its mostly that I just cant get any width in my lats. Any one that has had trouble like this or any advice welcome.

 

[WeirdAl]

what does your routine look like?

I made great gains when I added deadlifts to my routine

 

[BIGBADWOLF1]

I do pull downs, cleans, one arm rows on machine and on a flat bench, shrugs and two arm rows on the hammer srength for lat thickness. 3 sets moderate to heavy weight good form. If deadlifts is my only alternative ill do them but id like another.

 

[WeirdAl]

how wide do you go on your pull ups?

 

[shiko24]

I have a thick and wide back I think but I can not get it to develope like the rest of my body so I have taken on a workout partner who is way bigger and stronger than I so that i can be pushed harder than ever b4 we have worked out for the last 5 weeks an so far my back has been sprouting like a weed ! I am loving it I think the biggest thing is I am working harder now with more weight and I added old school T-bar rows like Arnold use to do I think that is bringing out my back the most ! hope this helps in some way !

best of luck !

shiko24

 

[BLEED GREEN]

It does not appear he does pullups..Try this for some width, Medium grip and your initial goal is 50 reps is as many sets as it takes you with minimal rest time, Keep your back arched and try to pull your upper chest to the bar

 

[BIGBADWOLF1]

ill try those pull ups, i just figured pull downs were just as effective

is t bar rows where you weight one side of the bar and use a cable row grip to do rows.?

 

[WeirdAl]

I go extra wide... and start off light, so that you can really feel your lats working. Full extension to really feel them stretching, and full contraction, concentrating on feeling it in your lats.

Go heavier as you can, always keeping good form and concentrating on feeling it, and on the stretch at full extension. Don't use momentum at all, just lower the weight if needed.

 

[WeirdAl]

btw, on the hammer strength, are you talking about the iso lat row? I love that machine. I do 2 sets each of low seating position/low& wide grip, and high seeting position/high&narrow grip

 

[BIGBADWOLF1]

yeah the iso lat row. I do one on movements at lower seat position to hit the inner back and i do two armed rows in a high seat position for lat thickness.

 

[weight77`]

I did not read what the others said but this helped put some thickness on my back..Role your shoulders back and together during your workout...

You ever notice guys with huge backs have shoulders that naturally are back and low...Ronnie and Dorian were both like this....So I thought if I did this during work outs it would stress more fibers..and it damn sure did...works real good....

 

[shiko24]

ill try those pull ups, i just figured pull downs were just as effective

is t bar rows where you weight one side of the bar and use a cable row grip to do rows.?

yes it is ! those and the pullups !

 

[alpineslide]

Pull ups are the best back exercise there is in my opinion.

 

[BIGBADWOLF1]

believe it or not the newly renovated gym here at clemson university does not have a fuckin pull up bar

 

[BLEED GREEN]

believe it or not the newly renovated gym here at clemson university does not have a fuckin pull up bar

You can buy one that expands to hang between the door jambs of your dorm room. @ 12$

 

[Bestquads]

Try the T-bar lift (i posted the ideal form up a while back under "the dead lift and T-bar ") it give great back thickness.

 

[goldenear]

If you want to get big and thick, you've got to lift super heavy weight. The only back exercise that allows you to lift a ton of weight (literally, ok, maybe 1/2 ton) is the deadlift.

 

[WeirdAl]

do deadlifts and widegrip pullups. Do deadlifts every other week, and maybe t-bar rows on the in between weeks