What's the best way to build a bigger back?

[BadBoys]

I feel like I need most improvement in my back. For years when I first started lifting I never did back. Always worked out in my teen years and threw my 20's but never really did deadlifts. That would explain why I am weak in this department but really strong everywhere else. I have noticed the back and shoulders is what makes a man look big. I got good shoulders but lack in back size. I am currently doing wide grip pull-ups, close grip pull ups, (4sets each) and then go to rows using barbell and then dumbbells. I need to incorporate deadlifts again but doing them on leg day is very tiring since I already work the hell out of my legs. What is your best advice to build a big back and what should I do different ?

 

[ebkallday]

Heavy Deads and Heavy rows before all the other cable exercises. Make sure your form is on point before stacking the plates.

 

[showstoppa]

Heavy deads Heavy pullups, racked chins, heavy ass high rep kroc rows. Simple and to the point.

If you really want to bring your back up quickly though, start doing chinups throughout the day. Look up frequency method chins or grease the groove. Works everytime. When you can do a set of 20 dead hang chins then start using a weighted vest.

Start with 8-10 sets throughout the day of about 1/3 your max. So if you can do 12 dead hang chins, start with 8 sets of 4 reps. Next week go to 9 sets, then 10 sets. Then go back to eight sets but of 5 reps. Keep at this until you can max 20reps. Then add weight.

Brings up the back quick.

 

[showstoppa]

Another thing, look into extreme stretching doggcrapp training style. Do the weighted back stretch even if you don't do any of the others.

Also kroc rows can be subbed out for tbar rows or pendalay rows.


As you can see i believe in the basics. Hit it hard, get atronger every session, eat and rest. Simple as that. No need to hit the muscle from a thousand angles.

 

[Bone Gristle]

You should try rack pulls. I honestly think they are better for building a thick back.

It targets your back better since you pretty much take your legs out of the equation. You can also lift heavier since youre pulling from just under your knees rather than the floor.

Rack pulls = better for back development (in my opinion)
Dead lifts = much better compound movement

 

[Skull]

http://www.bodybuilding.com/fun/fully-developed-back-training.htm

 

[ebkallday]

http://www.bodybuilding.com/fun/fully-developed-back-training.htm

Great basic back routines.

 

[Skull]

Great basic back routines.

Thanks ebk Here's another one for the op It's a lil more advanced back routine
http://www.bodybuilding.com/fun/get-huge-like-the-pros-with-this-intense-2-part-back-workout.htm

 

[Flex14]

Awesome advice thus far. I have to agree rows and rack pulls are, in my opinion, the best exercises for overall back development. @ebkallday mentioned above, form above all before going heavy. Slow and controlled on the way down, pause for a quick second at the bottom to eliminate any momentum, and squeeze your back at the top. Manipulate all rep ranges. I personally like 6-8, 10-12, and even 15-20. To add variety I will pre-exhaust from time to time with pull downs, and seated machine rows. You can also add various intensifiers such as super sets, drop sets, and rest pauses which I find to create a skin splitting pump. I hope this was helpful man. Good luck with your training.

 

[showstoppa]

I actually agree if only size is your goal that racked pulls are better then deads. But nothing beats deads for overall development.

 

[evarthecaveman]

Back day for me goes as
Pull up/pulldown mainly stretch and squeeze
Rack pulls don't usually go below 5 reps
Barbell OR dumbbell row
A seated row
A pullover variation
And another stretch based movement

 

[MindlessWork]

Back day for me goes as
Pull up/pulldown mainly stretch and squeeze
Rack pulls don't usually go below 5 reps
Barbell OR dumbbell row
A seated row
A pullover variation
And another stretch based movement

Bet that did wonders for you

 

[gr8whitetrukker]

Your damn right a big back makes a man look monstrous! You can't fake that caveman back. It's like an aphrodisiac for women

 

[gr8whitetrukker]

I do 3 exercises for back every workout. One of which is an iso movement. Some times as pre exhaust some times at the end or in between.

I do a few weeks at heavy training a few weeks on light squeeze till you cry training. And for any one that knocks the light training isn't doing it right.

I never heave my weights. You might be suprised how much your really capable of when you do a motion correctly. Sacrifice ego and gains shall follow.

Fuck deadlifts haven't done em in years
Fuck your rack pulls too

Row
Row
Row

 

[Bone Gristle]

Fuck deadlifts haven't done em in years
Fuck your rack pulls too

Row
Row
Row

I do fuck my rack pulls.

I make sweet, sweet love to em.

 

[Wrench]

Row
Row
Row

Spot on.

 

[gr8whitetrukker]

Takes a bit of practice to learn how to take the biceps out of the exercise. Your back day shouldn't be another arm day lol

 

[Wrench]

^ I employ a thumbless grip and consentrate on feeling the muscle working. My arms act like giant meat hooks.

 

[BadBoys]

About to so back now. Can rack pulls be done by using your Flat bench and laying it on that and doing the lifts? It's right at knee level for me? I don't have a rack

 

[gr8whitetrukker]

About to so back now. Can rack pulls be done by using your Flat bench and laying it on that and doing the lifts? It's right at knee level for me? I don't have a rack

Next time get some 6x6's