For guys whos know how to build a big thick back!

[jjfman]

Yoo decided to change up my back workout, would like your advice please guys.

2 sets wide arm pull up
2 sets V-bar pull up
4 sets T-bar row 12,10,8,8
2 sets DB row 8,8
3 sets underhand pull down 12,12,12
4 sets deadlift

(Some weeks I swap deadlifts for hyperextension due to me playing rugby and sometimes my legs are hammered from that and don't want to over work them)

Any suggestions on what I should add? Remove? Or change up?

Thanks

[jjfman]

Gna bump this bcoz today I'm training back and wana hit it hardddd

[Dukkit]

I would say...

on the days your legs are sore from rugby and you still want to kill your back, try Rack Pulls. Takes the legs out of the equation and focuses on the back like crazy.

Also... I would hit more wide pull ups. I warm up with 2 sets of body weight pull ups. Then hit up 3 sets of weighted pull ups. My back has def widened and thickened since.

[jjfman]

Awesome cheers man ill give that a go.
Can you explain rack pulls just so I know exactly what you mean? If its the same as what in thinkin then I'm using the smith machine?

[F4iGuy]

I like it.

[Dukkit]

just go to youtube and type in rack pulls. there are videos

its basically a deadlift. but use a squating cage or the like. set the guide bars so that the weight bar sits at about or right below your knees.

then use same form as a deadlift.

focus on squeezing and holding that peak contraction. force those shoulder blades together. then let the weight down slow

id start using a lighter weight then your deads. to be sure you get proper form.

[jjfman]

Trained my back today and felt awesome afterwards. Enjoyed my firsrt experience with rack pulls . Cheers for you help man

[Kaytime]

best way i thickened my back up is with the following:
Deadlift/Rack Pulls
T bar Row/Yates Row
and also Some Rows On Hammer machines.

I always focus on one row always being underhand to get a better stretch and help build lower lats.

ill show u my routine for 2 weeks
Week 1:
Pulldowns 3 sets
T bar row 3 sets
Underhand Yate Rows 3 sets
Deadlifts 4 sets

Week 2:
Weighted Pull ups 3 sets
Bent Over Rows 3 sets
V Bar Pull Downs 3 sets
Hammer Machine Rows 3 sets (Underhand)

I dont like hitting deadlifts every week due to the fact deadlifts i go over 250kg and i wanna make sure i have 110% healed. Also make sure you have mind and muscle connected because alot of people pull with there arms and not with there back or lats. and one more main thing to consider is the negative. stretching it back down is very important.. watch one of dorian yates seminars you will learn a few things on there

[NVR2BIG1]

deadlifts, deadlifts, and deadlifts

[Swifto]

Wide grip chins 3x 15 (this is like a w/up)

Rack pulls 2 w/up 20/15
4 sets 12/10/8/6

Wide Grip Lat Pulldown 1w/up 15
3 sets 12/10/10

Cable Row
3 sets 12/10/8

Bent Over Row 1 w/up
3 sets 10/10/8

Extreme stretch, done.

Proper controlled reps, no swinging, increase weight's every set.

[CDiesel313]

deadlifts, deadlifts, and deadlifts

+1

No other exercise will produce as much density to your overall back then deadlifts...

[the big 1]

deadlifts, deadlifts, and deadlifts

x2

off the floor, sumo style, sh1t heavy...4-6 rep range

[jjfman]

Again cheers to everyone for that feeling more posotive about gettin a good back workout done now. And I do love my deadlifts especially improtant for rugby the sport I play.

[the big 1]

Again cheers to everyone for that feeling more posotive about gettin a good back workout done now. And I do love my deadlifts especially improtant for rugby the sport I play.

stiff leg deadlifts are also great, having powerful hamstrings is great for rugby...

[Damienm05]

stiff leg deadlifts are also great, having powerful hamstrings is great for rugby...

And I think they also hit lower back nicely.

[HawaiianPride.]

DL's, OH BB rows, Hammer Strength Low row, Seated straight bar high row, reverse pec deck to keep it proportional.