posted Tue, 03/26/2013 - 06:29
3518
How to increase back thickness?
ad
Yeah... well i'm lacking in the thickness of the back. I do pull ups, rows, deadlifts, dumbbell rows... in your opinion what is the best for building thickness? light or heavy weights? low rep or high reps? What types of workout should I try? Thanks guys.
- Bookmark
- 0
- 0
This is what works for me and i like to think i have a decent back and will have a update pic to go with my old pic soon
I start with straight arm pulldowns with the cable because it mimicks a pullover and its a good exercise to start with because your biceps are not used to its almost a pre exaust for the lats
STRAIGHT ARM PULLDOWNS 3 SETS 8-12
BARBELL ROWS 3 SETS 8-12 (ALTERNATE WITH DB EVERY OTHER WORK OUT)
CLOSE GRIP PULLDOWNS 8-12 (ALTERNATE WITH UNDERHAND EVERY OTHER WORKOUT)
T BAR ROWS 3 SETS 8-12 (ALTERNATE BETWEEN MACHINE AND BARBELL CORNER)
SEATED CABLE ROWS 3 SETS 8-12 (ALTERNATE BETWEEN CLOSE AND WIDE GRIP
RACK PULLS OR DEAD LIFTS 4 SETS 6-8 REPS HEAVY
NOW I HAVE MOST OF MY REPS LISTED AS 8-12 BUT ON MY LAST SET OF EACH EXERCISE I MIGHT FAIL A LITTLE LOWER LIKE 6-8
60-90 SECONDS IN BETWEEN SETS
AND LIFT HEAVY INCREASING WEIGHT EACH SET
YOUR LAST SET IS YOUR WORKING SET SO GO ALL OUT
AND REMEMBER THAT FOR YOUR LATS TO FULLY CONTRACT YOU HAVE TO HAVE A ARCH IN YOUR BACK
HOPE THIS HELPS
Lots of heavy deadlifts. Big thick back,have to deadlift. With addition of sum pullups and db rows.
Paging through the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding, this is what Arnold recommends for middle back thickness. Seated rows with separate handles which allows you to bring your elbows farther back which puts more stress on the middle back. He also recommends rows with a fairly wide grip and TBar rows on a machine which also allows you to have a wider grip.
Like I said, pendlay rows hit middle back. Let me guess, you also believe that wide grip pull-ups/ pulldpwns build a wide back?
Yep. Anything that pulls the lats out to the side is going to help with width.
Awesome, I love a healthy debate. Here we go.
So lets look at a wide grip,pulldpwns/ pull up. The range of motion is cut in half, and what is the motion of the lats? To being the arms DOWN AND BACK. So using a narrow or close grip would actually build a wider back. You might ask why? Well like I said its all about the ROM (range of motion). So picture using an underhand close grip or natural narrow grip? You actually have a greater range of motion and won do be able to contract the lats alot more than if you did wide grip.
Try this, just stand up and pretend like you're doing a wide grip pulldown, then do a reverse close grip pulldown motion. It's clear that you get WAY better ROM with close grip. This also adds to pullovers, they're a great width builder just simply because of the mechanics of the machine.
These are just facts of the human body my friend, I've taken many classes on the human anatomy. It's simple mechanics.
Think about it.
you are right using close grip or under hand as apposed to wide grip is better for your lats and you get full range of motion
Word!
I incorporate both close grip and wide-grip pullups in my routine. I think they both should be a staple in any back routine. I like to do the close grip to help widen the lower part of my lats That is where I tend to feel it. When I do wide grip I tend to feel it more in the upper and middle parts of my lats. Both exercises help to widen the lats. The close grip has helped to widen the lower part of my lats to tie them into my waist for a more full sweep.
Yeah I saw your workout routine, got some crazy high volume going on there haha.
The take away from this is wide grip isn't the best for a wider back, there are other that can build a wider back. But everybody is different and should do what works for them. What I stated wasn't my thoughts but human anatomy facts.
Damn, I been doing a lot of wide grip pull ups in front and behind the neck.
What are the benefits of wide grip pull ups if it's not for the width?
I'm not saying wide grip pull-ups don't build width, I'm simply saying using an underhand close grip or natural narrow grip allows for better ROM. Better ROM allow for more of a stretch which in turn can build more width.
Doing wide grip tends to work more of the upper lats but honestly doing wide grip pull-ups isn't going to help you build the widest back you possibly could. That's the nonsense they hyped up in the 70's.
Rows rows rows! Don't keep your back at 90 deg. That is terrible for your lower back, stick with 45-70 deg. Focus on contracting the lats the letting them stretch at the bottom.
According to my Bible "Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding" BB rows should be performed with your upper body about parellel to the floor. Your upper body should be kept parallel to the floor through the whole motion and kept steady otherwise you will be involving the lower back. The bar should be brought up to the abdomen and not the chest to minimize the involvement of the arms.
T-bar rows, on the other hand, should be performed at a 45deg.
Sometimes I do rows at a 45deg angle but it always seems to involve more of the traps instead of blasting the lats. Traps definitely do add mass to the back, so by adjusting your angle you can target a different muscle. It usually seems I end up at a 45 for the last rep or two to get me through my set.
look up some dorian yates videos on barbel rows he talks about this very issue and ow a higher angle is better and why
Well since you brought it up. Look at the backs over the years my friend. When doing rows at 90 deg. That would focus more on the middle back than the lats, when doing at a 45 deg. It puts your lats in machinially stronger postition.
What's the motion of the lats? It's to bring the arm down and back, right? Yeah.
Putting yourself at 90 deg. Would be pendlay rows. I'm a believer in using a 45 deg simply cause its not as dangerous to ur lower back.
Don't get me wrong, you do see alot of guys pretty much standing up right and they think they're working lats but in fact working traps, rhomboids etc...
Also it comes down t the person as well.
(Fyi the Arnold encyclopedia is out if date man. Look at his training. Spending HOURS in the gym when Infact years later we come to find out that isn't necessary at all.)
To each is own.
Heavy barbell rows in the 4-6 rep range. Pull the bar up to your belly button and reallly squeeze your blades together at the top, try to hold it there for at least a second. Need to keep your back parallel to the floor as much as possible. If at a 45deg angle you will start working more of your upper back. Focus on your back and just think of your arms as hooks so you use your lats as much as possible and don't turn it into an arm excercise.
Wardi77For thickness, in my opinion deadlifts and barbell rows. Use weights that are heavy enough for YOU to get 8 reps with proper form. Lower the barbell past your knees on rows and on the way up really focus on keeping your elbows high and squeeze the shoulder blades together. For width I focus on pulldowns and pullups. Works for me, goodluck to you brother.
RustyhookerWide cable pulldowns
Narrow cable pulldowns
Seated narrow rows--correct form-straight back
Front shrugs
Dumbbell shrugs
1 arm rows
I do ALL those twice a week on back day. 6-8 sets 12-15. Shrugs i hit at 10sets of 20.
T-Bar rows are good! So many variations, close grip, wide grip, isolated, not isolated and more. Great for back! Will definitely add thickness.
thickness would mean more muscular. low reps, heavy weight = muscle building. high reps , low weight = toning. you can do the cable machines. stand in the middle and take the handle with your opposite hand. meaning, the left handle goes to your right hand. the right handle goes in your left. and you extend as far as you can. that will build your whole upper back. another good one. get on the peck deck, but backwards. and take the handles , position them all the way back . grab the handles and extend your arms backwards. thats good for your back too. shoulder presses, are good. see where im going with this. keep the weight heavy. if you want thickness.
No1High reps and low weight does NOT tone you, how do people still believe in this rediculous shit
x3
X2
ps. SHOULDER SHRUGS. do those, as well. you're upper back will grow like a mofo
thanks alot brotha, im going to try those next back day. exactly the type of answer I was looking for!
bro you picked the worst advice out of all the posts what he said is wrong no offence to him but its wrong
Lol...yes he did. I stopped doing bb shurgs at one time . When I was bulking and went back to basics. 7-10 sets of 5 reps on deads,pull ups ,db rows . And my traps over powered my body from all the deads. Hands down best overall full back and body exercise done properly!
7-10 sets of deads? That's ridiculous lol.
Yeah man, in winter time when I wanna beef up. Powerlifting man. 7-10 sets of deads, 4 sets of pull ups, then 4 sets of db rows. On deads I wo uld work upto a set of 5 w450lbs. I did that for to months and I gained packed on some serious mass. My cardio was judo and jiu jitsu. U wouldn't believe this difference it made w my throws and newaza !!
Ahhh Jiu-jitsu that takes me back to the days when I used to fight. Man I hated practice lol.
Hell yeah....i dont do cage fights. But I really enjoy both of them. All the guys I train w r really advanced but my strength really helps me out. Thats y I do kinda powerlifting mix n winter to keep strenght up. I do competions though. Which I like bc I do really good at bc the guys I train w kick the shit outta me all the time !
I stopped fighting awhile back. I went 12-1 armature and was happy with it. My ground game was solid. It was just cutting from 250 to 205 then to 185. Killed me.
Thats awesome. Cutting weight sucks. I go 5 5minute rounds w 90 sec. Rest 6 days a week when I cut for comp. I hate it. But being in that kinda of conditioning is worth it. Just glad when its over lol