Cant get the width I want with back

[sgt2jay]

I am trying to add more width to my back and it seems to be my least progressive muscle group.

Maybe I am missing something. Suggestions on what to add

Typical back day
Heavy deads usually finish with a few singles around the 535lbs mark
5 sets of 8 on lat pull down usually last 2 reps assisted in last set
5 sets 10 cable row
5 sets 10 unsupported standing bent over rows
4 supersets of 10 reverse grip pull downs with straight arm pull downs

I feel I am hitting things pretty well, just cant get the width to come in.

suggestions?

[MuscleScience]

I am trying to add more width to my back and it seems to be my least progressive muscle group.

Maybe I am missing something. Suggestions on what to add

Typical back day
Heavy deads usually finish with a few singles around the 535lbs mark
5 sets of 8 on lat pull down usually last 2 reps assisted in last set
5 sets 10 cable row
5 sets 10 unsupported standing bent over rows
4 supersets of 10 reverse grip pull downs with straight arm pull downs

I feel I am hitting things pretty well, just cant get the width to come in.

suggestions?

Pull-ups lots and lots of pull ups. Besides deads that is a key exercise in any routine.

[sgt2jay]

I was afraid of that Ha HA
I hate pull ups but consider them added

Pull-ups lots and lots of pull ups. Besides deads that is a key exercise in any routine.

[Jonbana]

I myself don't do pull-up's but I know everyone swears by them I have the logic weighted pull downs better more weight more muscle right ?

but doesn't work that way my next back routine definitely going to have pull-up's in my next routine

probably pull ups super set with cable straight arm pull downs or something

[Back In Black]

^^^^just add some weight to your pull-ups.

[sgt2jay]

damn pull ups.
ever have one of those great exercises you just hate. for me it is pull ups.
from what I am finding there just isn't anything to takes its place
damn - Pull ups it is

[MuscleScience]

I myself don't do pull-up's but I know everyone swears by them I have the logic weighted pull downs better more weight more muscle right ?

but doesn't work that way my next back routine definitely going to have pull-up's in my next routine

probably pull ups super set with cable straight arm pull downs or something

The secret to pull ups is that when you hang, it stretches all the muscles in the spinal column which causes massive sensory feedback which inturn causes massive motor unit recruitment to protect the spine.

The inner-spinous and intertransverse muscles between adjacent vertebra are densely packed with muscle spindle stretch receptors. Some scientist actually theorize that these muscles are actually more sensory organs than muscle, much like the plantaris muscle of the lower leg is.

[sgt2jay]

thanks

[Jonbana]

^^^^just add some weight to your pull-ups.

Yeah I got a dip belt I'll use that

[Jonbana]

The secret to pull ups is that when you hang, it stretches all the muscles in the spinal column which causes massive sensory feedback which inturn causes massive motor unit recruitment to protect the spine.

The inner-spinous and intertransverse muscles between adjacent vertebra are densely packed with muscle spindle stretch receptors. Some scientist actually theorize that these muscles are actually more sensory organs than muscle, much like the plantaris muscle of the lower leg is.

Makes sense use these first in a routine I'm guessing

[MuscleScience]

Makes sense use these first in a routine I'm guessing

I do, only because my biceps are toast by the end and I can't do as much on my own. Might be good to do a couple sets at the end too?

[sgt2jay]

MY THOUGHTS EXACTLY. make this my warm up and first exercise. maybe add a 2 beat hold at the top

[kelkel]

I'd cut your number of sets down and work on increasing intensity. You also do not need to deadlift every workout if that's what you're doing. Every other is fine.

[Mr.BB]

I'd cut your number of sets down and work on increasing intensity. You also do not need to deadlift every workout if that's what you're doing. Every other is fine.

This ^^^. Also move deads to last exercise as it will not add any width to your back. Keep your elbows tucked in on rows, and complete stretch on every exercise.

[PistolPete33]

My back is my strongest point so I don't have to go crazy with back. Wish my chest was the same way. That said, I NEVER deadlift. ever.... Mostly because I have an artificial hip and I feel it puts too much strain on it so I avoid it. That said, every back workout I start with pull-ups. For a while I would do one back workout a month and it would consist of 100 pull-ups. I would do as many as I could per set until I reached 100. It was brutal but I was seeing awesome results with it.

Mix them up too with wide grip, and close grip. It hits the back in different angles.

Go heavy on all other lifts as well but make sure you're getting a squeeze with each rep and get that blood pumping.

[MuscleScience]

My back is my strongest point so I don't have to go crazy with back. Wish my chest was the same way. That said, I NEVER deadlift. ever.... Mostly because I have an artificial hip and I feel it puts too much strain on it so I avoid it. That said, every back workout I start with pull-ups. For a while I would do one back workout a month and it would consist of 100 pull-ups. I would do as many as I could per set until I reached 100. It was brutal but I was seeing awesome results with it.

Mix them up too with wide grip, and close grip. It hits the back in different angles.

Go heavy on all other lifts as well but make sure you're getting a squeeze with each rep and get that blood pumping.

Dang what did you do to your hip?

[PistolPete33]

Dang what did you do to your hip?

I've been in Martial Arts my entire life and we used to train on concrete floors. With all the jumping, kicking, and flipping along with being stupid when I was younger leg pressing 1000lbs my hips are junk. I got one replaced at 35 years old and my other one has a little life left in it. I'm hoping to get a few more years out of it before it needs to be replaced.

[TRA]

All I can say is I feel your pain - back for me seems like I may actually missing a portion of my lats? Maybe I was given a rufie and they harvested my lats for penis implants or something, dunno, but I struggle in that area big time. I have always had a really poor body weight to strength ratio and it took quite a bit of lifting to come up to normal, I too hate pull ups. Mainly because they remind me instantly of my deficiency. I will heed the advice of many here and incorporate pull ups, but likely need band assist in order to be able to do enough to make a difference for a while.

[Jonbana]

genetics cant have everything in this game

[Euroholic]

As said above you should try a couple months with less volume but greater intensity. 30 second rests between sets. Super sets, drop sets, forced reps, rest pauses etc etc. keep the body guessing mate. Mix up your routine.

also try focusing on greater thickness as well. You will get wider as you get thicker. T bar rows, bent over barbell rows. Deadlifts(rackpulls) Row row row row row!!!! Don't focus too much on a number of rep count either just go by feel don't put a number in your mind because that is where you will subconsciously stop at. Push your body till it gives out on you. When most people give up its their mind that fails not their body. The army taught me that when you think your at your limit and your body is about to give way that you are not even close to failing. The body is a stubborn bastard it does not want to lift all that heavy weight so it makes you think that you have had enough thats where your mind must take over to show it that it is not even close to giving up

Hows your mind muscle with your back? I find its my hardest.

And don't forget the dumbbell pull over

[sgt2jay]

mindset is good. I love back work outs.
I do dumbbell pull overs but as part of my chest work out.

I am going try this tomorrow

4 set pull ups for as many as possible per set
Deadlift - heavy these will be every other week opposite week heavy barbell rows
4 sets lat pulls shoot for 10 per but increase weight in hope last set need assisted reps for last couple
4 set 8 alternating hammer strength row
4 set 8-10 unsupported bend over dumbbell row
4 wide grip cable row
4 superset straight arm pull down with pull up hang squeeze and hold at top as long as I can hold it

rest a week and repeat

[kelkel]

Damn Sarge, that's more volume than I do in 3 workouts or more.

[sgt2jay]

I THOUGHT THAT AS I TYPED IT

REVISED

4 set pull ups for as many as possible per set
Deadlift - EVERY OTHER WEEK ONLY
4 sets lat pulls shoot for 10 per but increase weight in hope last set need assisted reps for last couple
4 set 8 alternating hammer strength row
4 superset straight arm pull down with pull up hang squeeze and hold at top as long as I can hold it

[sgt2jay]

I get the feeling more isn't always better

[Euroholic]

I get the feeling more isn't always better

Well everybody is different and responds to different things but when something stops working you try something different. Look at the old bodybuilders of the 60s-70s spending hours and hours in the gym. And people like kai green who responds well to light weight and super volume.

You do alot of volume mate so try a higher intensity workout to shock your body into growing.

[Euroholic]

When you leave the gym ask yourself honestly if you could have gone a bit harder then you will know if your at where you want to be

[kelkel]

Also, don't get stuck on the exact same series of exercises or number os sets all the time. I never really know exactly what exercises I'm going to do until I get there. Go by how you feel.

There's really only two ways to increase intensity, either increase the weight or shorten rest periods. There's a fine line with both of them.

[sgt2jay]

thanks everyone. I am going to play around with all suggestions and see how it goes.