Back Thickness

[xlxBigSexyxlx]

I wanna nice, strong thick back. Not wide. I dont like doing deads for different reasons. Currently my back routine looks like:

6-10 reps till failure on each set

3 sets close grip pull downs
3 sets seated rope pulls
3 sets dumbell pullovers (lying on a bench/upper back on middle of bench)
3 sets bent over rows
3 sets vertical machine row

From set to set, it alternates hitting upper then lower back. But I was wondering what are the best back workouts for thickness, cuz I know theres something I can change about my current workout.

[need2bhuge]

Well one of the best exercises for back is deads...why don't you like them? You could do rack deads that will just work your lowerback/glute tie in. Anyway, the next would be wide grip pullups to the front and back..weighted ones work the best. Then bent over barbell rows, or db rows, then seated cable rows...The close grip pulldowns are going to develop ur serratus rather than give you a lot of thickness..the pullovers will do the same. You could add in T-bar shrugs (where the support is on ur chest) and just retract ur scapulla...thsi will develop you mid traps...the traps are a huge part of your back..don't neglect them!!!

[xlxBigSexyxlx]

I think I dont like deads cuz I messed up my back a while back doing them wrong. Its just a self mind thing ya know. Never did them since, and always felt fine, just getting a little tired of my current routine.

But yeah i wanna back that justs thick and semi sticks out. Like I take off my shirt, and you can tell my back is hella strong. But not wide, I dont wanna look like a turtle, no offense to anyone.

[hardgainer12]

I think I dont like deads cuz I messed up my back a while back doing them wrong. Its just a self mind thing ya know. Never did them since, and always felt fine, just getting a little tired of my current routine.

But yeah i wanna back that justs thick and semi sticks out. Like I take off my shirt, and you can tell my back is hella strong. But not wide, I dont wanna look like a turtle, no offense to anyone.

if it was that easy everybody would look like a turtle. dont neglect any bodyparts because u dont want them to be "huge." any rowing movement is good for thickness. and like stated above, dont neglect traps

[Haro3]

any row movement is good but keep in mind free weights will give u more stability and i think greater muscle development than a row machine. i guarantee doing bent over tbars is better than something like low cable row...as far as muscle stimulation goes. but thats just my way of thinkin.

[MuscleScience]

You cant control the shape that your muscles grow. If they are going to grow wide then no exercise expect for a lack of exercise will change that. Your muscle belly shape is determined as it was being developed in the womb. The only thing that you can change with exercise is the thickness of the muscle fiber its self.

[chest6]

any row movement is good but keep in mind free weights will give u more stability and i think greater muscle development than a row machine. i guarantee doing bent over tbars is better than something like low cable row...as far as muscle stimulation goes. but thats just my way of thinkin.

I agree.

Bent over rows underhand/overhand
Tbar rows in the corner
deadlifts


Boom.

I am u dont wanna do deadlifts. Focus on form with the bar for several weeks. Get someone who has done them correctly and knows what they are doing to teach you.

[xlxBigSexyxlx]

I agree.

Bent over rows underhand/overhand
Tbar rows in the corner
deadlifts


Boom.

I am u dont wanna do deadlifts. Focus on form with the bar for several weeks. Get someone who has done them correctly and knows what they are doing to teach you.

Thanks chest and ev1.
Yeah, Im gonna get deads down....just use bar only until I get form down. I just talked to a guy whoes gonna personally show me/help me with deads..

cool stuff...

[chest6]

sounds great. deads is an exercise you want to make sure you master the form first. You can really injure yourself moving heavy weight with bad form.

[MuscleScience]

sounds great. deads is an exercise you want to make sure you master the form first. You can really injure yourself moving heavy weight with bad form.

Amen to that brotha

[xlxBigSexyxlx]

hey chest.

When you said underhand/overhand bent rows.

are you talking one hand under and one over on each set? Or both under, and switch on and off with both over?

[chest6]

im talking both. Sorry, that sounded very confusing. Should have said "double overhand" and "double underhand"

Only exercise I do an over/under grip is deads.

[xlxBigSexyxlx]

im talking both. Sorry, that sounded very confusing. Should have said "double overhand" and "double underhand"

Only exercise I do an over/under grip is deads.

ok, gotcha on that.

also, tbar in the corner? I use machine tbar?...if thats different than corner?

[chest6]

Well yeah. They are fairly similar. I use the machine sometimes. I like the feeling of the bar in the corner. Try it. Refer to Faiz's thread Nark explains on the top of the last page how to perform it correctly without the other end coming off the ground.

[xlxBigSexyxlx]

I did.

Thanks again to ev1 and the quick responses.

[audis4]

im talking both. Sorry, that sounded very confusing. Should have said "double overhand" and "double underhand"

Only exercise I do an over/under grip is deads.

me too

My back looks like a turtle

[zodiac666]

i would also start your workout with the heavy free weight exercises so you can use more weight, my all time favorite back exercise is bent barbell rows, definitely one of the best for thickness.

[zodiac666]

me too

My back looks like a turtle

hell yea man, ive been gone for a few weeks, do you have a thread with pics of your progress?

[biggerisbetter2006]

I was gonna say deads as well..they are amazing but form is essential....Also one arm, bent over rows with DBs are good too b/c you can concentrate on each side at a time (and correct any muscle imbalances b/c we usually have a strongr side). Also with lat pulldown I dnt know which grip you are using but you can alternate with a reverse grip (elbows shoulder width apart) as well.

[stayinstacked]

quit being a little pussy and learn to deadlift. I hear this garbage so many times that if I had a dollar for everybody who says they've screwed their back up I'd be rich. How'd you mess it up? Slipped disk? Herniated disk? Or are you just making up some pussy ass excuse? If you want a huge back you gotta deadlift

[DutchCowboy]

I agree.

Bent over rows underhand/overhand
Tbar rows in the corner
deadlifts

I LOVE these. I do them and everyone looks at me like, WTF? One of the best movements for me because you can really feel the muscles working. Much better than bent BB rows IMO

[audis4]

hell yea man, ive been gone for a few weeks, do you have a thread with pics of your progress?

I'm going to post pics when I feel I have made hella progress

[HOLLYWOOD]

Deads, Bent rows (overhand), T-bar rows = thick backs

[svarturer]

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