Anabolics
Search More Than 6,000,000 Posts
Results 1 to 9 of 9
  1. #1
    gundam675's Avatar
    gundam675 is offline Senior Member
    Join Date
    Apr 2003
    Location
    canada
    Posts
    1,477

    not gettin enough bac kwidth

    hi guys, im 18, 5'10.5 205 lbs 11% bf

    i seem to be getting sick back density but no back width, kinda weird.

    here is my nback routine

    quick warm up of veyr light sets of lat pulldowns.

    lat pulldowns or low pulley seated rows 3 sets 15 reps, not even to failure just warmup

    4 sets for all excercises

    1. one-arm dumbell row pyramid to 110 lbs -> reps 10,8,6,4
    2. deadlift pyramided to 310 lbs --> 10,8,6,5
    3. bent over barbell row pyramided to 205 or 195 lbs --> reps 10,8,6,4
    4. t-bar rows pyramided to 135 3 sets (8, 6, 4) by now i am very tired

    i might do shrugs but i usually dont to prevent overtraining.

    now, what the hell is my problem ??????? maybe my muscles arent mature enough? cause every part of my body grows like mad, cept for back width and i have nice density. help !!!!!!!!!!!!1

  2. #2
    yellows2k is offline Member
    Join Date
    Dec 2002
    Location
    Northern VA
    Posts
    594
    Are you focusing on "leading with the elbow" instead of "pulling" it with your arm? Also, you should incorporate pull-ups and focus on concentrating on the lat muscle iinstead of just pulling up with your arms. I dont know if that makes sense, but do you get the idea?

  3. #3
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
    Join Date
    Jan 2003
    Location
    USA
    Posts
    307
    all of your excersizes concentrate on thickness over width, for width you need to prioritize some heavy lat pulls or weighted chin ups with a grip about 6 inches wider than your shoulders, make sure you hold your conctraction on every rep for a second

  4. #4
    jarrett is offline Senior Member
    Join Date
    Aug 2002
    Location
    houston
    Posts
    1,059
    dead lifts... and pull ups!!!

  5. #5
    majorpecs's Avatar
    majorpecs is offline Anabolic Member
    Join Date
    Aug 2002
    Location
    Houston
    Posts
    2,313
    Blog Entries
    1
    PULL-UPS will widen your lats like nothing else.....and the deads will make those wings THICK!!!

  6. #6
    GetNBig is offline Associate Member
    Join Date
    Jan 2003
    Location
    CA
    Posts
    297
    I've always had trouble with pullups. Any suggestions>? i also lack width im 6'1, my weight for everything else for back is great but i just cant get the pull ups going. U think i should do a closer grip?> underhand overhand ? wide grip etc. thx.

  7. #7
    solidj55 is offline Member
    Join Date
    Jul 2002
    Location
    VA
    Posts
    548
    Wide grip pullups, palms facing chinups, and supinated grip pullups are excellent back widening exercises.

  8. #8
    bobbo23's Avatar
    bobbo23 is offline Associate Member
    Join Date
    May 2003
    Location
    New Orleans
    Posts
    240
    Originally posted by yellows2k
    Are you focusing on "leading with the elbow" instead of "pulling" it with your arm? Also, you should incorporate pull-ups and focus on concentrating on the lat muscle iinstead of just pulling up with your arms. I dont know if that makes sense, but do you get the idea?
    Can anybody elaborate on the leading with your elbow part? I seem to pull with my arms when doing pullups
    Last edited by bobbo23; 06-10-2003 at 12:31 PM.

  9. #9
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
    Join Date
    Jan 2003
    Location
    USA
    Posts
    307
    that's pretty much all you can say,, keep messing with different arm positions and speeds and you'll have one minute where you're like BINGO that feels right and you'll know you're doing it right

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •