Widen My Back

[picholas]

As I said in my intro a few months ago, one of my main goals is to widen my back. So far I've been using a lot of wide grips in my exercise as well as targeting the upper lats but I am open to any and all suggestions on how to best achieve this, from workouts to sets/reps.

Currently I am going for pure hypertrophy with 5 days on (M-F) with the weekends off, just bought a house and yardwork and repairs are taking my weekends. I normally do something like:

Monday - Shoulders
Tuesday - Legs
Wednesday - Back
Thursday - Bis/Tris
Friday - Chest
Saturday - Off
Sunday - Off

Right now this is what my back day looks like:

• Barbell bent over rows: 3 sets of 8 – 10 reps
  
• Wide grip pull ups: 4 sets of 10 reps
  
• Close grip lat pull down machine: 4 sets of 12 reps
  
• T-bar rows: 4 sets of 8 – 10 reps
  
• Dumbbell rows: 4 sets of 10 reps per arm
  
• Hyperextensions: 3 sets of 15 reps
  
• Reverse grip pull downs: 3 sets of 15 reps

Thoughts?
Suggestions?

 

[Evom1]

I would do two back days per week and have one be purely focused on width movements. Have you watched Seth Feroce newest back training video where he talks about holding guns? Also check out bpak videos on back training!

 

[Sdryx]

I was kind of doing something similar to you in terms of volume and frequency. What helped my back explode was taking those exact same sets, and spreading it out to 2 times per week.

This allowed me to do the same exact volume per week but at a higher intensity and weight. And throw some deadlifts in there instead of the hyperextensions.

Just my 2 cents. I’m not all that great with training so maybe someone with more experience will chime in.

 

[Wunderpus]

In general, pulling "down" widens backs, and pulling "towards your chest" thickens your back... Obviously there are other variables at play, but this is the general rule of thumb.

 

[picholas]

In general, pulling "down" widens backs, and pulling "towards your chest" thickens your back... Obviously there are other variables at play, but this is the general rule of thumb.

Thanks, that paints a good visual image I can work with to adjust my workouts.

 

[newtoketo]

Ok give this a shot.... First lower the weight your using. Use straps and a thunbless grip to try and take the biceps out of the movement as much as possible.
Whenever you are fully extended whether in a pull down or row.... reach as far away from you as possible for a count of five after the five second stretch on each rep drive down with your elbows and not your arms. Just think about elbows doing the work! Control the negative part of the reps as thats what builds strength!

WARNING: WATCH YOU LOWER BACK AND MAKE SURE IT'S ARCHED AND NOT ROUNDED!!

 

[BigNattyDaddy]

I agree with @Evom1. 2 back days per week.

 

[picholas]

I would do two back days per week and have one be purely focused on width movements. Have you watched Seth Feroce newest back training video where he talks about holding guns? Also check out bpak videos on back training!

Do you think that adding in just the width exercises with another day would be good, or skip one of the off days for it?

 

[Evom1]

Do you think that adding in just the width exercises with another day would be good, or skip one of the off days for it?

I would make one of your rest days be a width day

 

[picholas]

I would make one of your rest days be a width day

Could I just blast wide grip pull-ups to exhaustion on one of the rest days?

Something like 10x10 of them?

What would you suggest? Everything except for pull downs on a machine I can do from home which would be ideal on the weekend.

 

[Evom1]

Let me ask you something... If you're making a thread about back width it's gotta be important to you right? Prioritize it. Devote a day to it..don't just find a way to fit it in for convenience


MAX REST TIME IS 45-60 SECONDS. Yes this is challenging, no you won't do heavy weight, yes your lats will grow
Wide grip pull ups
Use the assisted machine if needed, no ego. We want big lats, not pull up skills
2 warm ups followed by 4x8-10 and I want you to squeeze the lats like hell and get a good stretch. Like Seth said "hold guns in your hands"

Neutral grip pull downs
Some concept here, stretch and squeeze, fill those lats with blood. No ego, if you're just moving weight and not feeling your lats you're only screwing yourself. 4x10-12

Meadows rows
3x8-10

Rack chins (look these up, they're from DC)
4x6-8

Dumbbell pull overs
Really get a big stretch and open up those lats
2x10-12

End of the workout get a dip belt and hang some weight from you, use straps and hang from a pull up bar for 60 seconds. Stretch the lats

 

[picholas]

You're right, if I am going to be devoting a day to this (and it is my priority aesthetically) I shouldn't be half-assing it.

I'll give this routine a go for the remainder of my cycle and see how it goes.

Thanks for taking the time to write that up

I'll report back to this thread when I got that Bruce Lee cobra back going on.

 

[Ironlord]

I used the Russian pullups program by Pavel. Doing pullups every day for 30 days will add width... Especially if you're on gear at the time.

I Start at say 7,6,5,4,3...next day you do 7,6,5,4,4...7,6,5,5,4....you're basically adding 1rep every day for 30 days.... When you hit the end of 30 days, add weight to your waist and start over ..

 

[Perrin Aybara]

I'm not a bodybuilder, but I train my back every time I'm in the gym (4x/week) after finishing my powerlifting movements for the day, alternating days with horizontal pulls with days with vertical pulls. Works really well for size even though strength is my primary goal.

 

[Johnny442]

I'm not a bodybuilder, but I train my back every time I'm in the gym (4x/week) after finishing my powerlifting movements for the day, alternating days with horizontal pulls with days with vertical pulls. Works really well for size even though strength is my primary goal.

Must be a powerlifting thing, because I do some sort of back work every time I go to the gym as well!

 

[FourOneDeuxFitt]

 

[Oldschool]

I used the Russian pullups program by Pavel. Doing pullups every day for 30 days will add width... Especially if you're on gear at the time.

I Start at say 7,6,5,4,3...next day you do 7,6,5,4,4...7,6,5,5,4....you're basically adding 1rep every day for 30 days.... When you hit the end of 30 days, add weight to your waist and start over ..

Not the same but the same as @RogerRabbit and his calf workout. Blast that muscle everyday. Hell do pull ups all day everyday for 14 days. Another reason i like greyskull training with their frequency method. Doing push ups, pull ups, or whatever suits your desires all day long then hit it hard and fast in the gym. Eat. Rest. Repeat.

 

[Perrin Aybara]

Not the same but the same as @RogerRabbit and his calf workout. Blast that muscle everyday. Hell do pull ups all day everyday for 14 days. Another reason i like greyskull training with their frequency method. Doing push ups, pull ups, or whatever suits your desires all day long then hit it hard and fast in the gym. Eat. Rest. Repeat.

There's a quote I like by John Broz about training frequency.

 

[Necessary Evil]

Exactly frequency is key. There are many studies which suggest that it's more optimal to train any given body part more frequently [up to two/three times per week iirc] yields better hypertrophic responses in the long run. If I were you I would probably revisit and re-learn every movement for your back training routine, I would drop your ego and start focusing on technique and slow controlled negatives with a lighter load to make sure you activate what is supposed to be activated. Also establishing a good mind to muscle connection could help greatly. Regarding rest periods between sets just take as long as you need in order to be completely sure that you can pull off the total volume of your program. Taking less rest, while it's great for pumps and shit, won't help you since there is a chance that your total volume could be decreased due to fatigue.

I still maintain my belief that even enhanced athletes should opt for higher frequency, 2x for each body part seems ideal.

What I do and it has helped me greatly is before going to the gym I always look up to videos with proper technique and watch them I try to apply that in the gym, they help me stay focused on technique and the overall execution with the correct tempo.

 

[showstoppa]

Like old school said, greyskull frequency method if size is your goal. 10 sub maximal sets 6 days a week. Weighted chins twice a week on top of that.

If you can't do chins all day cause of work, do the ladder method 3 times a day. 2-3 ladders per session

A ladder is do a rep, rest 7-8s per rep, do 2 reps, rest 16s, do 3 rest 24s, do 4 rest 32s etc u til you can't make the number of reps. Rest the given time and start back over at 1. Do that in the morning, when you get home and before bed.