12-28-2004, 05:29 PM #1
exercise for middle back thickness???
whats up guys.
I cant seem to really target the middle portion of my back...my lats are coming along nice but i feel like when i flex them i have no thickness in the middle of my back? Any exercises that will definitly target this area?
For back i mainily do:
pullups (4 sets till fail. almost every day)
close grip cable row
close grip cable pull down
Not in that order btw but theyre generally the exercises i do on back day
Any help is greatly appreciated
12-28-2004, 05:38 PM #2Anabolic Member
- Join Date
- Jun 2004
Seated close grip with v handle rows, close grip lat pull-downs, close grip t-bar..
12-28-2004, 06:48 PM #3
My gym has a killer Low Row machine. I like it cuz I can feel the contraction in midback and I'm not putting any energy into my lower back like on cable rows.
12-28-2004, 07:39 PM #4
why do u do pull ups almost every day?
12-28-2004, 08:09 PM #5Associate Member
- Join Date
- Nov 2004
upright rows and deads
12-28-2004, 09:19 PM #6Originally Posted by needmorestrength
remember - muscles grow when youre resting, not when youre working out. They need recovery time in order to grow.
12-29-2004, 09:32 AM #7Member
- Join Date
- Oct 2004
heavy sets of deads...since i started this ive noticed a difference in the thickness
12-29-2004, 06:52 PM #8Originally Posted by needmorestrength
Honestly my back has been growing great doing them every day...well kinda every day + I alternate grips every time i do them. I dont do them on friday cause i did back on thurs. Weekends are rest....but every other day i do them.
12-29-2004, 09:09 PM #9Originally Posted by bluethunder
12-29-2004, 10:53 PM #10
If you seem to be getting results from overtraining (pullups every day) your back, then try periodizing. Do a couple of months at high volume or with short recovery, and then switch to low volume, heavy resistence, longish recovery. You will probably explode with growth when you introduce some proper recovery.
As for good middle back exercises, I will particularly point out one of bluethunder's choices... seated v-handle cable rows. Form at the expense of weight, but to failure, nonetheless. Keep the handle down low, bringing it in tight with the lower abdomen, squeezing really really hard. FEEL it in your lats! Try doing heavy work for your erectors, also. Since the upper part runs underneath the lats, a bit of growth there ought to plump the lats out a bit. Weighted hypers if you got the balls...
12-30-2004, 07:32 PM #11Originally Posted by bluethunder
The Baron- Im definitly going to try the periodizing. Sounds like it will start some new growth.
btw i broke my deadlift record today ! 315 x 4 reps. I know its not much but its a ****load more than i could do a month or two ago.
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