Need help with back thickness!

[hurricane]

What's up guys. Just a quick background. I've had a fusion at the L4-L5 site in my back 4 years ago. I have zero issues with exercises for width but adding thickness is pissing me off! I can't do T bar rows anymore and deadlifts are out. Any suggestions on how to develop more back thickness with other movements?? Really starting to piss me off. Thanks for any advice guys.

 

[franchise24]

Barbell Rows, Pendlay Rows, Chest supported Rows, Kroc Rows, Pull ups. Those barbell movements will get you thick.

 

[MindlessWork]

Barbell Rows, Pendlay Rows, Chest supported Rows, Kroc Rows, Pull ups. Those barbell movements will get you thick.

Those are nice options as well, even for lifters with no spinal issues...adds some nice variations.

I have to be careful with my neck as I have an old hairline fracture at the base of my neck so I use a pad to protect it when I squat.

 

[Leancuisine]

Those are nice options as well, even for lifters with no spinal issues...adds some nice variations.

I have to be careful with my neck as I have an old hairline fracture at the base of my neck so I use a pad to protect it when I squat.

I have hairline fractures all over my body. Thing about those is they heal relatively quickly... gave me a few months of troubles and aches on cold days. That's it. Odd that it would still be giving you troubles.

As far as thickness goes.... idk. My rowing strength is strong as fuck. I Pull into my navel/hip area. But my back is not thick at all. Wide. But not thick.

I think an isolated thing like a hammer Row would allow you to overload the weight and get some growth. Also try a supinate Grip. Supposedly it increases the stretch of your last.
Also going to be trying horizontal Shrugs on a low incline bench and some more rear Delt and rhomboid work. Should help thicken things up.

 

[Docd187123]

I have hairline fractures all over my body. Thing about those is they heal relatively quickly... gave me a few months of troubles and aches on cold days. That's it. Odd that it would still be giving you troubles.

There's nothing odd about it. It's an excuse to use the tampon to squat. The pad doesn't do anything really to diffuse the force/pressure of the bar on the bones. He just likes to use the pad lolol

 

[Ironlord]

I find I get thicker if I use a moderate weight and really increase the time under tension... 2 second concentric, 2 count contraction , 4 second eccentric... You really get to feel the muscles work, and I find it blows up my thickness. Started doing bb rows this way and struggled with 135 going slow, got it up to 215 now and lots thicker I've always struggled with width myself...

 

[hurricane]

Barbell Rows, Pendlay Rows, Chest supported Rows, Kroc Rows, Pull ups. Those barbell movements will get you thick.

I'm down with trying barbell rows I'm just worried about the weight pulling me forward. I'd have to go light to see how it feels. Wide grip or narrow?? Or both?

 

[hurricane]

I have hairline fractures all over my body. Thing about those is they heal relatively quickly... gave me a few months of troubles and aches on cold days. That's it. Odd that it would still be giving you troubles.

As far as thickness goes.... idk. My rowing strength is strong as fuck. I Pull into my navel/hip area. But my back is not thick at all. Wide. But not thick.

I think an isolated thing like a hammer Row would allow you to overload the weight and get some growth. Also try a supinate Grip. Supposedly it increases the stretch of your last.
Also going to be trying horizontal Shrugs on a low incline bench and some more rear Delt and rhomboid work. Should help thicken things up.

Horizontal shrug. Will have to try that.

 

[hurricane]

There's nothing odd about it. It's an excuse to use the tampon to squat. The pad doesn't do anything really to diffuse the force/pressure of the bar on the bones. He just likes to use the pad lolol

Doc I was thinking about trying to start squatting again. Have only been doing presses. I was thinking about buying a pad for the bar. Should I save my money? If it doesn't help I won't use it. I trust your input.

 

[Docd187123]

Doc I was thinking about trying to start squatting again. Have only been doing presses. I was thinking about buying a pad for the bar. Should I save my money? If it doesn't help I won't use it. I trust your input.

It won't take any stress force off your back no. It also increases the risk of the bar slipping off your back as well. I think considering your medical history, simply working on excellent form and progressing slow with intensity and volume will be your best bet.

 

[hurricane]

It won't take any stress force off your back no. It also increases the risk of the bar slipping off your back as well. I think considering your medical history, simply working on excellent form and progressing slow with intensity and volume will be your best bet.

Thank you. Only going to start with 25's on each side. Will try to work up to 45's. But I know squatting will also stress my heart. Do you think I should squat? Or just stick with presses?

 

[Leangains4life]

Thank you. Only going to start with 25's on each side. Will try to work up to 45's. But I know squatting will also stress my heart. Do you think I should squat? Or just stick with presses?

Volume bro!! Dumbel rows like jason poston!

 

[CAswole]

@MindlessWork never tell anyone ever again that you use a manpon to squat with.

 

[CAswole]

@hurricane if you just stick with the above mentioned row variations you'll be golden pony boy. No need to get fancy. Hit em hard and often

 

[Docd187123]

Thank you. Only going to start with 25's on each side. Will try to work up to 45's. But I know squatting will also stress my heart. Do you think I should squat? Or just stick with presses?

All lifting will stress your heart, it isn't just squats. But lifting GENERALLY only stresses it in beneficial ways. Always consult your doctor no matter what anyone here tells you to do considering your heart issues recently. If you feel like your doctor says something you don't want to hear then get a second or third opinion but you can ill afford to completely disregard their advice on the word of someone on this forum.

Having said that, if at all possible it is better if you squat. Presses are an amazing exercise but they're not squats and will not develop the same lower body strength and size that squats will. Ask your doctors specifically about the valsalva method and see if it will cause any issues for you. Don't think it will but just to be safe.

 

[franchise24]

I'm down with trying barbell rows I'm just worried about the weight pulling me forward. I'd have to go light to see how it feels. Wide grip or narrow?? Or both?

If you're doing barbell rows for aesthetic purposes of I'd vary grips. I train for powerlifting. So I use the same grip I'd use when I bench.

When I use the new chest Supported row in my gym I vary grips. One grip allows me to hit the upper back hard the other hits my romboids and lats.

 

[franchise24]

I have hairline fractures all over my body. Thing about those is they heal relatively quickly... gave me a few months of troubles and aches on cold days. That's it. Odd that it would still be giving you troubles.

As far as thickness goes.... idk. My rowing strength is strong as fuck. I Pull into my navel/hip area. But my back is not thick at all. Wide. But not thick.

I think an isolated thing like a hammer Row would allow you to overload the weight and get some growth. Also try a supinate Grip. Supposedly it increases the stretch of your last.
Also going to be trying horizontal Shrugs on a low incline bench and some more rear Delt and rhomboid work. Should help thicken things up.

Try Pendlay rows. If positioned properly it will allow you to pull the barbell right below your chest. And allow you to row heavier weights.

Dumbbell Kroc rows for many will thicken them up. Google Kroc rows and give them bad boys a try along with Pendlay rows. If you're row 315 for reps with regular barbell rows you can easily get close to 4 plates with Pendlay rows.

 

[hurricane]

@hurricane if you just stick with the above mentioned row variations you'll be golden pony boy. No need to get fancy. Hit em hard and often

Your right. Going to stick to what has been said. Also going to up my working sets from 16-20 for now. Will hit 5 exercises each back workout and assess the results. Stick with 10-12 reps with a drop set to finish off each exercise. Decent looking or shit?

 

[hurricane]

If you're doing barbell rows for aesthetic purposes of I'd vary grips. I train for powerlifting. So I use the same grip I'd use when I bench.

When I use the new chest Supported row in my gym I vary grips. One grip allows me to hit the upper back hard the other hits my romboids and lats.

Both grips it is. Hope all is well on the home front bud.

 

[hurricane]

Volume bro!! Dumbel rows like jason poston!

Good idea. Upping reps and adding another exercise with 4 more sets for now. Will work up to 24 working sets.