I am seeking training advice from fellow T-reader on back thickness/ size. Any program, especially on super-set, would be appreciated. Thanks
Deadlifts and bar rows. Power cleans also. No supersets for back.Too taxing.
No special program required. Just put your pulling exercises first in your routine. Also, make sure you are pulling with as much weight and volume as you can push. If you are out of balance, which is common, it will take awhile for your pulling strength to come up to your pushing strength. For your primary pulling exercise, I would recommend alternating between chins/pullups and seated rows. No more foo-foo ‘lat pull downs’! I prefer machine rows for horizontal pulling since there is a pad to support your chest and it’s easier to concentrate on pulling harder. You wouldn’t bench without a back support, would ya?
I would save upward pulling and trap work (as finishing exercises) for lower body days after you deadlift. Good luck.
I agree with doc: deadlifts and bar rows. Bar rows can be done with hands pronated or supinated, try them both. Do NOT make pull-ups chin-ups your primary first exercise (but DO make them a secondary movement). This does not promote back thickness, it promotes back width. If you really want a thick back conentrate on HEAVY free weight rowing. Also hit your traps. I’m talking about HEAVY shrugs. Your traps extend almost down to the middle of your back, and will add a tremendous amount of thickness. This is the only exercise I recommend using wrist straps for, so you can go rediculously heavy. I do shrugs with 405 x 8 for my heaviest set.
Deadlifts. Do standard 5x5 program, when you can do your tripple bodyweight for 5 sets of 5 your back will be there. I don’t do shrugs since my traps are huge from all the deadlifting.
I switched from bent rows and seated cable rows to pull ups only(pronated, supinated, and hammer grip) and immediatley saw improvement. Deadlifts once a week as well.
woah its a broken record…deadlifts. t-bar rows are one of my favorites as well. cable rows work to a degree, but i find them hitting my lats (width wise) than helping with my thickness.
Deadlifts. Wow, is there an echo in here? Do the Ian King variety if you’re interested in back thickness (shoulder blades retracted). Bentover rows and pulls (cleans, snatches) will help immensely. Give bentover dumbell rows a try if you’re particularly masochistic. I also like 1-arm dumbell rows a lot too.
One arm dumbell rows-knee on bench, elbow CLOSE to side, supersetted with dumbell pullovers-heavy, while laying on bench-not perpendicular. I also like one arm cable rows on seated row machine pulled to where your fist hits pec. Above post was correct-your mid traps extend down middle of spine, don’t ignore it. It seems to grow with lower back excercises. I lover poser cleans-for traps, dont feel much in back.
Heavy rack pulls with a shrug - 3 sets of 5-6, 31X tempo (I only write X as the concentric tempo because you pull as fast as you can, but it won’t be very fast), 3 minutes rest between sets
Medium Grip Supine Chins to chest (or sternum chins if you can do them) - 3 sets of 8-10, 412 tempo, 2 minutes rest between sets
End of back workout! Add other body parts to workout if needed.
Is there any truth to some exercises promoting thickness, some width? My head, heart, experience tell me know, UNLESS we are speaking of developing the lower trap fibers, where their growth would be seen as width, where lat developement will be seen as both…