Just wondering what needs work, been doing them underhand rows more lately. Pic on the left is previously (one month ago) pic right is current after I starting doing one arm dumbell rows
you need more time in the gym and kitchen, you have decent gains but now keep doing it
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two.
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?
[quote]Akesy wrote:
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?[/quote]
Steaks, pull ups and rows.
[quote]niksamaras wrote:
[quote]Akesy wrote:
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?[/quote]
Steaks, pull ups and rows.
[/quote]
This. Lots of food and the basics.
[quote]niksamaras wrote:
[quote]Akesy wrote:
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?[/quote]
Steaks, pull ups and rows.
[/quote]
get some straps, a dumbbell and hang from a bar with a wide grip for as long as possible after doing chins and rows. If you can do a weight for 90 secs add 5kg
[quote]niksamaras wrote:
[quote]Akesy wrote:
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?[/quote]
Steaks, pull ups and rows.
[/quote]
supinated or pronated grip?
[quote]Akesy wrote:
[quote]niksamaras wrote:
[quote]Akesy wrote:
[quote]SBGuerrilla wrote:
Your back is average. Nothing special, but a good base to build upon. Keep eating, keep lifting and come back in a year or two. [/quote]
Thanks. Any advice for exercises to really widen it?[/quote]
Steaks, pull ups and rows.
[/quote]
supinated or pronated grip?[/quote]
Steak should always be eaten pronated.
Check out the articles on TNation. They are actually very, very helpful.
I think you’re a little lost in a sea of gym-rats. Not to be discouraging but you got some good solid gains ahead of you can post on these forums without taking a little heat.
Here are some T-Nation articles that helped me:
Introduce yourself to the strongest person you see in the gym, follow their workout routine, eat alot and do lots of wide grip pullups with a chain weight dangling between your legs… 
Goodluck!
[quote]stormytoaster3 wrote:
Introduce yourself to the strongest person you see in the gym, follow their workout routine, eat alot and do lots of wide grip pullups with a chain weight dangling between your legs…
Goodluck![/quote]
Plus 1000000
Averge nothing eye popping
You have great lower lat tie ins, take a look at some current pro bodybuilders…hard to get/see…Ramy has one of the best,looks like an airplane. Your V-taper is really good. Don’t be fooled by what others may think/say, what u are doing is a great overall back and lower lat exercise, it allows for a great stretch at the bottom and a good contraction at the top. What I see is a better than average structure, throw some mid back exercises like T-bar rows to thicken it. Kudos.
Not sure what your long-term goals are, but if you are shooting for complete back development, you might want to focus more on upper back thickness. Upper and mid traps and rhomboids.
Clearly, you naturally have a great V-taper.
When you grow, you’re going to grow all over, so just imagine yourself with another 20 pounds on you.
Your lats will still and always be a strong point (visually) for you, but I’m guessing at some point you’ll need to balance that out with more impressive upper back thickness - that’s what I would focus on if I had your structure.
Face pulls, reverse flies, horizontal rows, deads, etc.
There are a million articles to help you with this.
We all tend to emphasize our strengths, and that’s not a bad thing. But again, if it’s complete development you are looking for and you want to fill out a t-shirt someday, start hammering your upper back early in your training career.
Side note, one month of anything does not warrant a before and after picture at your stage. Any improvement you see there is 97% lighting, 2% imagination, 1% wishful thinking, with the remainder being attributed to actual progress.
You’ve got a great structure to start with, though, so keep up the good work and think in terms of years, not months.
Do some pull ups every day, do weighted pull ups, do seated cable rows, do cable pull downs and keep the reps in the 6-12 range slowly increasing weight, try to get to the point where you can do muscle ups because to do a muscle up you have to be able to do a pull up FAST and with a lot of force to get upon top of the bar in a muscle up. Work on your grip so you can get to doing one arm pull ups or chin ups. Also barbell rows and bent over dumbell rows are good too.
Oh and of course DEADLIFT. Also weighted dips they hit other things too but weighted dips hit your long head triceps pretty well which help with thickness underneath the shoulder joint.
Also I surf a lot and if you are near a body of water i challenge you to go surfing and ill put money on it that your back will grow like crazy. Surfing is like HIIT for your back cuz you paddle at slow rate and then you rest and then when a wave comes you paddle your ass off to catch it! and then you paddle leisurely back into the lineup and rest until the next wave comes. My back is my strongest point on my body and i owe it all to surfing! And on top of that its so fun!
Also the exercise i found that best simulates paddling is straight arm pulldowns. I started doing those and I feel like my paddling speed in short bursts has already increased!! good luck with your back training!
Other little tricks i do too with pull ups when i have no weights are change grips, do random pauses at different points in your pull ups, go really slow on the way down and then on the way up pull yourself up as fast as you possibly can!
So there it is! It looks like youve made some decent progress on your back and you have decently wide clavicles and pretty damn narrow hips so your back will look impressive when you get some good size on there! keep up the work and stuff your face for a while! youll get it.
Why are people posting/giving advice in a thread that’s been dead for 2 years? There’s no chance the OP is going to read any of this.
For funsies, eat more and lift ffs.