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  1. #1
    B.E.N.'s Avatar
    B.E.N. is offline Member
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    Back Thickness vs. Back Width

    I'm looking at changing some of my back movements and was wondering what everyone felt had been the most effective movement for bringing up back thickness and then back width.

    I don't mind chins for width but I can't seem to make them get the pump or burn in my back. I've tried rack chins and still don't feel as effective as I'd like. Thickness is not so much a concern...mostly just stick to deads.

    Let's hear it...Back Width & Back Thickness.

  2. #2
    Dukkit's Avatar
    Dukkit is offline Vitamin Enhanced Sociopathic Post Whore
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    i was just discussing this exercise as a matter of fact

    i feel that doing Rack Pulls really brought out back thickness

    width... hmmm... weighted chins. but as you already stated....

    pull downs for width. though i dont like them as much as chins

  3. #3
    B.E.N.'s Avatar
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    ^^Really? So you like chins and feel like they are hammering your back?

    Maybe I will have to get some to look at my form or where I am placing my hands. I just don't feel like I am doing much for my back when I do chins.
    What is your set/rep scheme look like for chins?

  4. #4
    Dukkit's Avatar
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    Quote Originally Posted by B.E.N. View Post
    ^^Really? So you like chins and feel like they are hammering your back?

    Maybe I will have to get some to look at my form or where I am placing my hands. I just don't feel like I am doing much for my back when I do chins.
    What is your set/rep scheme look like for chins?
    yep. i do chins every back day.. which is today as a matter of fact! whooo!

    i started gettin better results with chins when i would use a weight belt and throw on some weight

    my day lately has been...

    rack pulls
    5 sets. 5 reps.

    pull ups
    4 sets. 6-10 reps.
    10 reps on first set. then i add weight. usually pull out 6 reps.

    rows (of some sort, barbell, db, close grip cable, etc..)
    3 sets. 10 reps.

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    Dukkit's Avatar
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    also i switch up my grip for chin ups every few weeks

    wide, close, reverse close or where your hands/arms are like in a hammer curl position. cant think of the name

  6. #6
    B.E.N.'s Avatar
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    Guess I just suck then...but I still hate chins and feel like I'm wasting time with them.

    Are chins your only movement for width?

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    Dukkit's Avatar
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    Quote Originally Posted by B.E.N. View Post
    Guess I just suck then...but I still hate chins and feel like I'm wasting time with them.

    Are chins your only movement for width?
    no ill throw in some pull downs and even rows are good for upper lat width.

  8. #8
    FREAK's Avatar
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    if u want width u have to use a wide grip

  9. #9
    Reed's Avatar
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    Back Width emphasis routine:
    Wide grip chins
    Wide grip pulldowns
    Barbell rows
    Hammer Strength rows
    Machine or db pullovers

    Back thickness emphasis routine
    Reverse grip pulldowns
    Db rows
    T-Bar rows
    Deads or 3/4 deads
    Hammer strength rows

  10. #10
    Ronnie Rowland's Avatar
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    A medium wide grip using pullups is best for the majority. Why? Because it activates the lats the most and the biceps/brachials the least!

    You are probably not keeping your back arched or you are using too much weight. Try assisted pullups on a cybex machine!!! Keep the butt tucked in and elbows back during the performance. Pull with the lats not the biceps. Do not go up to far but do go all the way down and get that stretch to flare out the lats before you begin each rep.

    My lats get sore after every training session! My wife has to help me get out of some of my shirts because of this exercise alone.

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    Gun4hire is offline New Member
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    Quote Originally Posted by Ronnie Rowland View Post
    A medium wide grip using pullups is best for the majority. Why? Because it activates the lats the most and the biceps/brachials the least!

    You are probably not keeping your back arched or you are using too much weight. Try assisted pullups on a cybex machine!!! Keep the butt tucked in and elbows back during the performance. Pull with the lats not the biceps. Do not go up to far but do go all the way down and get that stretch to flare out the lats before you begin each rep.

    My lats get sore after every training session! My wife has to help me get out of some of my shirts because of this exercise alone.
    I agree. If your back isn't up to par or your form isn't right, you may cheat by incorperating too much bicep. Try using a lower weight on the lat pull-down machine (check ego) and concentrate on isolating your back. Try to visualize yourself pulling the weight down from the elbows not the hands. This mental technique helps me get a better mind to muscle connection.

  12. #12
    ghettoboyd's Avatar
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    Quote Originally Posted by dukkitdalaw View Post
    i was just discussing this exercise as a matter of fact

    i feel that doing Rack Pulls really brought out back thickness

    width... hmmm... weighted chins. but as you already stated....

    pull downs for width. though i dont like them as much as chins
    pull ups or chin ups wreck my back in a good way.i fell them so much more than pull downs for some reason.thay make my lats hurt realy deep the next day.as for thickness i do a lot of rowing variations realy heavy concentrating on the back doing all the work.

  13. #13
    green22's Avatar
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    chins, rows and deads from the floor work good for me.

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