Thicknes in the back

[mywaytoBB]

Hello everyone, i really need to get the thicknes up in my back, im getting really wide but without any thickness,

My back double bicep pose is really horrible,

Typical back workout looks like this :


Lat pulldowns,

Barbell rows,

dumbwell rows,

Tight seated rows,

Deadlifts,


Something like that, i dont do the same everytime but a typical back workout might look like that,

What do you guys have for tips? What shall i really focus on doing on my back workout,

All answers are welcome, (Sorry if i write bad but im a swede lol)

[mywaytoBB]

no one?....

[dooie]

Hello everyone, i really need to get the thicknes up in my back, im getting really wide but without any thickness,

My back double bicep pose is really horrible,

Typical back workout looks like this :

Lat pulldowns,

Barbell rows,

dumbwell rows,

Tight seated rows,

Deadlifts,

Something like that, i dont do the same everytime but a typical back workout might look like that,

What do you guys have for tips? What shall i really focus on doing on my back workout,

All answers are welcome, (Sorry if i write bad but im a swede lol)

Heavy deadlifts brother! I do 6 sets,

[mywaytoBB]

Start or end up with Deadlifts?

[HawaiianPride.]

Always consider factors outside of the box such as routine length, possible deloads, changing rep variation, altering rep speed/tempo, putting emphasis on the eccentric and concentric, volume variation, etc. If things do not progress for me, then obviously something somewhere in my entire routine needs to change so I re-evaluate and make an assessment. How long have you consistently been on this routine? Do you train back once or twice a week? Is your time off and nutrition enough to compensate for what you tear down and lose in the gym to allow for growth? Is the volume of your movements adequate? Perhaps dedicate one back day to vertical pulls (pull ups, weighted pull ups, wide grip lat pull downs, close grip v bar pull downs straight arm lat pull downs,) while alternating between a pronated and supinated grip. Then the next back session will be horizontal pulls (DB rows, BB rows, Hammer Strength row machines, T-bar rows, DL's) while alternating between supinated/pronated grips. Implement new training techniques like super sets, burn outs, FST-7 on isolation movements or maybe limit your accessory movements and stick to heavy compound to really pack on that thickness. Always remember the trap and posterior delt are part of your back and should be focused on to avoid an imbalance since many consider these to be part of your shoulder.

[Renesis]

Deadlifts and weighted pull ups have put on the thickness for me.

[Cronos1247]

Heavy emphasis on barbell rows & dead lifts did it for me. How long have you been at it for? Assuming you're taking in enough calories to grow?

[dooie]

Start or end up with Deadlifts?

I start with deads! Heaviest exercise first! Watch your grip though

[Dpyle]

Heavy emphasis on barbell rows & dead lifts did it for me. How long have you been at it for? Assuming you're taking in enough calories to grow?

This is working for me at the moment. I do my deads first and then bent over bb rows to follow

[mywaytoBB]

Really thanks for the answers guys!!! Specially hawainpride,

I dont need any more answers i got what i wanted!! You are right hawain pride,
If you wanted to know : i train 4 times a week, every muscle once a week,

I will change it up and think about what hawainpride told me, Thanks!!

[jsn23]

yeah really focus on those barbell rows and deadlifts

[Kaytime]

Incline shrugs have helped me thicken up my inner back alot. usually ill do these as my last exercise.

Deadlifts or Rack Pulls and any form of row will add thickness

[Brick]

This is working for me at the moment. I do my deads first and then bent over bb rows to follow

Me as well. Heavy heavy deads, my whole body responds not just my back

[greenwell001]

I have the exact opposite problem. I can't get any width but my back is super thick. I.like the idea of supination and pronation of lifts. Any other ideas for width, I mean long tapered width. Width down to my lumbar width.

[TOkidd]

I have the exact opposite problem. I can't get any width but my back is super thick. I.like the idea of supination and pronation of lifts. Any other ideas for width, I mean long tapered width. Width down to my lumbar width.

Hey,

chins, chins and more chins. Alternate wide-grip chins with narrow-grip each week. Wide-grip are excellent for really widening your lats, while narrow-grip will help you get that long, tapered look. A lot of people replace chins with cable pulldowns because they have trouble lifting their own bodyweight, but I've never had the same results from pulldowns as I have from chins. If you can't lift your own body weight, start with assisted chins, lowering the counterweight little by little until you are lifting your own weight. It may take time, but it's worth it. If you have the opposite problem and lifting your own bodyweight it too easy, weighted chins work great.

hope this helps,

TOkidd

[greenwell001]

Thanks dude, I usually start my back workout with chins, but just as a warm-up. I'm going to start killin em and see what happens.

[TOkidd]

I also should have mentioned that with lats especially, stretching and flexing in between sets is extremely important. I usually do 5 sets of chins each workout, and between each I'm flexing them hard, striking multiple poses, and also stretching the hell out of them. I find this really helps with lat development.