03-03-2004, 08:29 PM #1
Help Needed With Widening My Back
I've been training hard for the best part of 8 months and have put on some decent size in all areas, besides my back. How do I go about widening my back?? Can you please tell me which exercises help in doing this.
03-03-2004, 08:40 PM #2
Eschew pulldowns in favor of pull ups. I did pulldowns for years believing the biomechanics were so similar to pullups that any inherent superiority of one over the other had to be urban legend (yet i knew full well that nautilus presses, despite their being biomechanically similar to bench presses, were not at all the same). It was an ego thing for me. Pullups are hard and if you ignored them for a while and your other body parts got bigger, they're even harder. On top of that, it's never good to be one of the bigger guys in the gym yet attempt an exercise and barely get four reps that teens are pumping out for fifteen and even 50-somethings are doing a few.
Having sucked it up and added them (first with the nautilus weight assisted version and then by doing weighted negatives) I've seen a width develop that was NEVER there in the past.
Last edited by BigGreen; 03-03-2004 at 10:39 PM.
03-03-2004, 08:40 PM #3
work on your lats bud. lat pull downs, wide grip pull ups, and seated rows are all good. if you want to get big do a ton of weight and lower your reps (if you didn't already know). my reps look like this: 12-10-8-6. on my sixth set i'm doing the whole stack and i almost get a hernia, but i garuntee you'll be noticing something if you try this. good luck adam!
03-03-2004, 10:34 PM #4
chins pack on the width like no other! you gotta do them strict. seated rows, dumbell rows and close-grip pulldowns will add the thickness to round out the package
03-03-2004, 10:42 PM #5
i did this for 12 weeks and my back looked ridiculous:
all sets after warm-up
seated rows:3x10(close-grip), 3x10(wide-grip)
03-03-2004, 10:59 PM #6
Wide grip chins for width, no question, as well as close grip pulldowns, and close grip cable rows. As far as width I use DB rows BB rows and dead lifts. But IMO wode grip chins are the best for building width.
03-03-2004, 11:11 PM #7
I say try DoggCrap's workout routine. My back is getting fully worked-out, as well as my legs (Which were weak spots before)
03-03-2004, 11:12 PM #8
THanks for all your quick responses. What are hypers??? I've never heard of them before.
03-03-2004, 11:41 PM #9
Hyper-extensions? Their for strengthening the lower back. I like t-bar rows for my back.
03-04-2004, 09:26 AM #10
wide grip pull ups, wide grip lat pull downs, bent over dumbell rows real heavy i usually work out with a 115lbs db's 6-8 reps 5 sets use wrist raps. tbar rows, sumo deadlifts.
03-04-2004, 11:05 AM #11LM1332 Guest
this is messed up man i cant do worse **** with pull ups but i gotta start doing that **** as soon as possible but while you are at it try T Bar works wonders
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