I mean I can deadlift 500 for a single (double on a good day) and I do all the staple back exercises…
I’ve circled the area I would like to thicken up…
Any adice would be appreciated…
Hey there. Looks like the area you want to beef up is your lats. You’ve got a relatively thick back and big arms so I would imagine that those muscles dominate on your pulling movements. I would recommend starting your back workouts with straight arm pull downs and/or pullovers just to feel the lats working with no arm movement required.
From there, you’re gonna want to add in pulling movements that have you finishing with the elbows closer to your body (rather than flared out), as this will force more emphasis on the lats. Some of my favourites for those lower lat fibres are: Pull downs with a close neutral grip (pull to lower sternum area), smith machine BB rows (pull toward the hips), Seated unilateral row machine (lean to the side of the working arm to get a good contraction).
I also would add that the area you circled will look a lot better if/when you lean out there.
You seem to be arm dominant. I would really try lowering you weight and focusing on getting good full contractions of the back muscles. I would be willing to bet your arms are taking over on lots of your movements due to the weight being to heavy.
[quote]coolusername wrote:
Hey there. Looks like the area you want to beef up is your lats. You’ve got a relatively thick back and big arms so I would imagine that those muscles dominate on your pulling movements. I would recommend starting your back workouts with straight arm pull downs and/or pullovers just to feel the lats working with no arm movement required. From there, you’re gonna want to add in pulling movements that have you finishing with the elbows closer to your body (rather than flared out), as this will force more emphasis on the lats. Some of my favourites for those lower lat fibres are: Pull downs with a close neutral grip (pull to lower sternum area), smith machine BB rows (pull toward the hips), Seated unilateral row machine (lean to the side of the working arm to get a good contraction).[/quote]
Hmm ill try that…always seems like i feel my upper back working no matter what i do…
Def try the bb rows to hips…always did em to upper abs / lower sternum
What I suggested did wonders on thickening up my back. Lowered my weights by a good margin and really focused on hitting the muscles.
[quote]Bauber wrote:
What I suggested did wonders on thickening up my back. Lowered my weights by a good margin and really focused on hitting the muscles.[/quote]
What part of the Sip are you in? That gym looks really familiar. Looks like a place I trained at in Southhaven a few years back.
straight arm pulldowns to pre-exhaust the lats before pulldowns could be a good shout too
[quote]Cron391 wrote:
[quote]coolusername wrote:
Hey there. Looks like the area you want to beef up is your lats. You’ve got a relatively thick back and big arms so I would imagine that those muscles dominate on your pulling movements. I would recommend starting your back workouts with straight arm pull downs and/or pullovers just to feel the lats working with no arm movement required. From there, you’re gonna want to add in pulling movements that have you finishing with the elbows closer to your body (rather than flared out), as this will force more emphasis on the lats. Some of my favourites for those lower lat fibres are: Pull downs with a close neutral grip (pull to lower sternum area), smith machine BB rows (pull toward the hips), Seated unilateral row machine (lean to the side of the working arm to get a good contraction).[/quote]
Hmm ill try that…always seems like i feel my upper back working no matter what i do…
Def try the bb rows to hips…always did em to upper abs / lower sternum[/quote]
Yea, that little change will make a big difference in muscle recruitment.
[quote]MWP wrote:
[quote]Bauber wrote:
What I suggested did wonders on thickening up my back. Lowered my weights by a good margin and really focused on hitting the muscles.[/quote]
What part of the Sip are you in? That gym looks really familiar. Looks like a place I trained at in Southhaven a few years back. [/quote]
Haha you nailed it bro. It is the DAC on goodman road.
I do not give as much credit to deadlifts as other people.
I do give much credit to HIGH ROWS (The HS machines have a good varioation of this). Your biceps are pretty impressive, but it seems you kind of left6 your back behind.
Try T-bar rows and high rows. CT’s “kayak rows” can be added in if conditioning is an issue.
rounded back good mornings. Though I wouldn’t go heavy.
[quote]DoubleDuce wrote:
rounded back good mornings. Though I wouldn’t go heavy.[/quote]
With a safety squat bar!!! The best!
Good info here can’t add anything other than I agree drop the weight pull wiht your elbows and hold the contractions don’t Increase weight until you are able to make your lats cramp on your first or second set
Rack pulls 1-2’ inches below the knee. Would incorporate this at the end of your routine, sets of 3-5 with fairly heavy weight. I really feel it in my mid-back/lower lats when the back is pumped from multiple rowing and pulling exercices.
try doing db rows with both arms beltless. upper body parallel to ground and row keeping your elbos as close to your body as possible
To be honest, I think the area you’re looking to improve is pretty legit. I think you’d be much better off adding size to your rhomboid area.
That said, as per your request, do you have acess to a hammer strength row machine by any chance?
