I want WINGS

[yeahbuddy289]

On back day should I just do pull ups/ weighted pull ups? The ony thing im concerned with is getting wider and from what I understand wide reverse grip pull ups are the best. Also what rep range should I be working in?

[rockinred]

Brother... there is a lot more to building a big back than just pullups. Can you share your back routine or day. That would give a better idea on developing that spread. Are you just asking what is the best isolation exercise for that area of the lat and you have the rest covered?

[yeahbuddy289]

Yeah heres my workout:
Pull ups- wide reverse grip ( Im 6'2" 195lbs)
set 1- 25 reps
set 2- 18 reps
set 3- 15 reps
set 4- 12 reps
set 4- 10 reps

Lat pull downs- wide reverse grip
ill do five sets and I keep the weight between 160- 180lbs ad I try to stay in the 10-15 rep range

Seated rows with V-bar
5 sets weight is between 220-180 and staying in the 10-15 rep range

Sometimes in subsitute of seated rows I will take the V-bar and use it on the straight bar with weight on one end and the other end in the corner and do rows that way.

[terraj]

Need deads in there. Deads with improve your upper body like nothing else....including wings

I would also say....mix your reps up, some days go heavy and low and others higher....or what I like is to do is both in the same workout, as a reverse pyramid.

IMO

[THEROCMANCOMETH]

Well id say if your able to do that many reps it time to add weight to your pull ups, also try T bar rows, Ive gotten nice results with them.

[yeahbuddy289]

shouldnt deads be done with legs?

[rockinred]

I think switch to regular pull ups and start adding weight. 25 reps is quite a bit. If you want to start putting on the size you need to start stressing it a little harder. Also agree with Terraj on the dead lifts. I do these on back days...this gives a second day to hit my legs too. Incorporate free weights on rows. Bent over barbell. Then hit it on the machine as a final burnout after you did pull ups and free weights. That's my 2 cents. Good luck and train hard.

[devildog1967]

deads are the king in thickness and spread .. nothing else comes near.

[FireGuy]

Wide grip does not equal wide back. A mid or even narrow grip is a better choice.

[gmantheman]

shouldnt deads be done with legs?

If you are doing a lowerbody/upper body split then I would do deads on the lower day but if you are doing separate back day and separate leg day then I would do deads on back day, provided your back and leg day are at least 3 days apart.

[yeahbuddy289]

Alright thanks guys... Can anyone give me a good "back day" routine? And your saying I should switch my grip for pull ups?

[FireGuy]

I am not saying you have to switch your grip, I am saying mid and narrow grips are better for building width. I would at least vary them throughout the workout or even with the same exercise. As far as back routines I always pick 2 pull down movements and 2 rowing movements and do 3 sets of each exercise in the 8-15 rep range.

[yeahbuddy289]

Aright so tell me how this looks:

Pull ups (with extra weight)
4 sets
Seated rows
4 sets
dead lift
4 sets
For the dead lifts... seeing hows im really trying to work the upper body can I start off with the bar on the safetys a few inches off the ground or is it best to do the whole movement?

[yeahbuddy289]

bumpppp help a bro out

[M302_Imola]

I would do your pullups first and then follow them up with deads the two other back exercises of choice. I prefer full deads but you could mix it up every now and then with rack pulls.

[yeahbuddy289]

Thanks man. I hve found im really weak on dead lifts they kill me lol

[BiG SEXi DAMAGE]

Bro peps in the gym say my back is my strong point they ask how you get so wide i watch them over and over again (dont get me wrong these guys do comps i do not) do pull ups with a medium grip let me tell you weighted wide grip pull ups are the key squezz at top and hold it at the bottem dont rest id imagin yourl need a spotter no spotter get a seat or what have you an do the negatives but dont streatch out at bottem keep constant tension all the time still pull if you doing the negitives hard to explain but the trick is constant tension an heavy then i might do a wide grip dead lift locking my wings out well thats how got mine lol with a little help of coarse

[BG]

I do pull ups every day as a warm up, 1 set of 30 then 1 set of 25. Then I alternate between a pull down excise then a row exercise. I train back until I cant pull anymore. It takes time and determination to build a big back.

[yeahbuddy289]

Thanks guys. I have been doing this routine for the past couple weeks:
Weighted pull ups- 5 sets 15-10 rep range
seated rows- 5 sets 15-10 rep range
dead lifts- 5 sets 15-8 rep range

[dec11]

my lats started to really come out after i started doing shoulder width grip pulldowns with palms facing me

[yeahbuddy289]

Thanks dec. I will probably just switch my grip up from time to time. What do you think of my workout?

[dec11]

Thanks dec. I will probably just switch my grip up from time to time. What do you think of my workout?

i wouldnt go over 8reps in the deads tbh mate, not a high rep exercise. just go for 8reps of the heaviest you can manage

[yeahbuddy289]

Alright ill do that. Other than that everything look ok?

[dec11]

Alright ill do that. Other than that everything look ok?

yeah looks ok to me

[rockinred]

Damnit... everytime I read the title on this thread as I am browsing...I think about some hot wings at hooters.. I'm hungry. I WANT WINGS TOO!!! lol

[yeahbuddy289]

haha im more of a grilled wing man myself... with blue cheese oh yeahhhhhhh haha