Routine for a Wider Back

**Yung Wun** · 12-14-2002, 10:47 AM

any suggestions on how to make your wings fly???

**Jack87** · 12-14-2002, 11:13 AM

Chins
Bent-Over Barbell Rows
Seated Rows
Deadlifts

**sp9** · 12-14-2002, 12:27 PM

Wide grip pullups seem to do wonders. Also like buff said.

**BigMike J** · 12-14-2002, 12:42 PM

i just added wide grip pulldown and have seen good results, not great, as i only been doing them 4 weeks now. but noticable.

I used to just do:

Deads
bentover barbell row
bentover 1 arm dumb rows
reverse flys

**Yung Wun** · 12-14-2002, 12:56 PM

my current routine is
pull ups repping about 6-8
dumbell rows 4sets repping:6
cable rows or t-bar 4 sets repping 6
hammer strength pull downs 4sets repping 6

i'm having some trouble widening the back
anything i should change rep wise
or apply any principles
i dont superset, dont pryimid nothing of that nature
should i encorporate something
thanks brothaz

**Yung Wun** · 12-14-2002, 12:58 PM

bigmike J
how is the positioning during bent over barbell rows??
always wanted to try that but feared of injurying myself due to poor form

**Jack87** · 12-14-2002, 01:02 PM

From experience the #1 exercise for a wide thick back is Bent-over Barbell rows...

I did them every workout for years and my back was one of my strongest bodyparts... Then I got lazy and switched to T-Bar rows and dumbbells rows and my back suffered...

I recently went back to Barbell rows everywork and I've had more improvement in the last couple of months then I've had in years...

They are one of the hardest most taxing exercises bar none if done correct, but they will have your back growing in no time...

4 to 5 sets with reps in the 6-10 range will do wonders...

**Yung Wun** · 12-14-2002, 01:24 PM

hey buff
is the poistioning the same as peforming t-bar rows???

**Jack87** · 12-14-2002, 04:45 PM

More or less... Keep your knees slightly bent... Back straight not rounded... Rounding your back can cause injury... Bend over at the waist.. Abs tight and make sure you pull to your waist and contact your back at the top and stretch at the bottom...

Also a little cheating is find as long as you are in control the whole time... It'll allow you to go a little heavier to fully work your back... Strict form will limit you from fully destroying your back because your arms are sure to fail before your larger stronger back muscles...

**Warrior** · 12-14-2002, 05:17 PM

Use freeweights as your foundation and use supersets... fuk it, GIANT SETS. That's what causes growth. Maximum intensity. Free weights and drain those puppies out with non stop giants. You could start by useing something to this effect every other back day or every 3rd. Your other days do a strength workout that will be less taxing on your body and CNS. Allow at least 5-6 days rest after the high intensity and 4-5 after the strength workout...

HIGH INTENSITY (HYPERTROPHY):

Bent Barbell Rows, 4 sets, 4-5 reps
One Arm T-Bar Rows (inside grip) 3 sets, 6-8 reps
[G-1] Pull Ups, 2 sets, 6-8 reps
[G-2] Cable Rows, 2 sets, 10-12 reps
[G-3] Machine Wide Grip Pulldowns, 2 sets, 15-20

RI: 60 seconds for first two and 90 seconds between both giant sets.

STRENGTH:

Deadlifts, 4 sets, 4-5 reps
Bent Barbell Rows (inside grip) 3 sets, 6-8 reps
Pull Ups, 3 sets, 6-8 reps
Cable Rows, 3 sets, 10-12 reps

RI: 2-3 minutes between sets.