Back thickness is weak

ArnoldsNovice

New member
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.
 
Deadlifts, deadlifts, deadlifts. Nothing will put size on your entire back, traps, glutes, and hamstrings like deadlifts....
 
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.
 
I'll throw in other stuff too, but that's my core set of exercises.
 
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
 
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