what back exercises are best for building wideness in back and which exercises are best for thickening back?
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what back exercises are best for building wideness in back and which exercises are best for thickening back?
Deadlifts. Bent over dumbbell rows.
this link goes through it fairly well
http://www.teenbodybuilding.com/nathan7.htm
In general wider grip for width and close grips for thickness.
Wide-grip Lat pulldowns, great for both width and thickness.
9
pull ups, lat pulls, bent over rows, and close grip lat pulls. heavy weight and as many reps, some ppl do few sets, i get better growth if i do alot of variations with just 3 heavy sets. try a alittle of all and what works, stick with it. go get em bro.
Took the words out of my mouth. Deadlifts and Bent over Barbell, or Dumbell, rows will add thickness.Quote:
Originally posted by MBaraso
Deadlifts. Bent over dumbbell rows.
Compound movements like Deadlifts are good for natural testosterone boosts and the intensity is good for growth hormone response. Deadlifts with a squeeze in the middle position will give you a serious burn for a few days later and are fundamental to developing a good base for your back.
Bent Over Barbell Rows score the highest response on EMG reports for the Latissimus Dorsi at a 93. Using Dumbells scored a 91. T-Bar Rows scored 89, Lat Pulldowns to the front scored 86 and seated pulley rows scored 83.
Also, for hypertrophy it is best to work with low rest intervals (RI) to completely burn the bodypart every second or third workout (to avoid overtraining). None of the bodyparts fully recover with in 2 minutes so keep rest around 60-90 seconds. Other effective solutions are drop sets, supersets and giant sets depending on your stage of training.
Deadlifts on the other hand will require 3-5 minute rests due to the intensity and could be incorporated in strength workouts more effectivley with longer RIs.