Back Width Plateau

[Gaspari1255]

When I started training 4-5 years ago, my back width was always my strong point. It was just in the genetics. However, I feel that over the past year or so, I've made zero progress with it...

Here is my current back routine:

Rack Deads:
405x10
495x8
565x5
365x20

BB Rows:
225x10
225x10
295x6

Hammer Strength Lat Pull Down:
270x8
320x5
180x12 (drop set)

Lat Pull Down:
170x12
200x6
140x10 (drop set)

What should I be doing differently? I know I should be doing Pull Ups but I fvcking suck at them. I would probably struggle with body weight. Everyone has one movement that they're awful at, and that is definitely mine. Should I use the assisted pull up machine for a while? Alll feedback appreciated.

This is my lat shot last year, and I don't think I've made any progress in terms of width...

[MR-FQ320]

Er, mix it up ?

different routine always stimulates muscle growth for me.

[Gaspari1255]

Er, mix it up ?

different routine always stimulates muscle growth for me.

Such as....

[markdbg]

u answered your own question, ur bad at chin ups, there hard for you so you will grow from them.throw some chin ups. wide grip pull ups, go hard and heavy on them first thing. do your barbell rows as those are always great for back development. throw in some seated rows. and stretching your back is important. use a weight belt,get a plate or two. do wide grip pullups but only do 1/4th of the rep, i always get a good stretch from that/finish your workout with that. also dont know what its called, but straight bar on the cables where u bend over and pull it down with your arms straight made me alot wider

[MR-FQ320]

yeah use assited pull up mc with the widest grip possible,

when i say mix it up, I mean change the order of the routine, different excerices, use different lifting techniques and stratergies, shock the muscles into growth, if you have been doing the same routine for years its time for a change, do not stick to the same old formula, add extra sets in if it is your weak point, maybe even train lats twice a week.

[Bossman]

Back width will come with pull ups/pull downs. I've always thought the V-taper was the most important defining factor of a bodybuilder. So, I start all of my workouts with pulls first before rows. 3 warm up sets pyramiding weight up and then 3 heavy sets of pull downs. Not too wide of a grip, but greater then shoulder width. Then 3 working sets of close grip pull downs to chest. I also feel one arm dumbell rows with a good stretch does help with width and helps lower lat tie in.

Hitting a lagging body part first in your workout is Weider's priority principle 101.

[alexISthrowed]

Back width will come with pull ups/pull downs. I've always thought the V-taper was the most important defining factor of a bodybuilder. So, I start all of my workouts with pulls first before rows. 3 warm up sets pyramiding weight up and then 3 heavy sets of pull downs. Not too wide of a grip, but greater then shoulder width. Then 3 working sets of close grip pull downs to chest. I also feel one arm dumbell rows with a good stretch does help with width and helps lower lat tie in.

Hitting a lagging body part first in your workout is Weider's priority principle 101.

lol!

[FireGuy]

I believe the majority of the time, the exercises people choose isnt the problem it's the manner in which they do them. For back, is your chest staying high thoughout your movements? See people all the time doing rows and pull downs and as they contract the chest collapses and the shoulders round forward. If your shoulders are rounded forward the back isnt contracted. See it everyday in the gym with dudes trying to use way more weight that they can handle. On your pulldowns are your shoulders all the way down at the bottom of the movement? Again, I see people pull the elbows all the way down but rarely the shoulders. You have to put your ego aside and lighten the weight a bit but your back will work harder. Last and most importantly are you establishing a mind-muscle connection from the minute you start the set until you rack the weight?