Back Training

[Ronnie]

I need some help with my back routine..i'm trying to add thickness and width to my lats...And strengthen my lower back.I train my back once a week.
This is my routine.

Close grip pulldowns x 5 sets increasing the weight each set.
Dumbell rows x5sets
Deadlifts x3sets.
I train traps with back..
Thanks

 

[jasthace]

Bent over barbell rows

 

[Ronnie]

Bent over barbell rows

Iv been doing bent over barbell rows for the last couple of months,i have now switched it to dumbell rows...

 

[bigbench]

I would use both. And every work out, switch between over hand and underhand to change the tension on the back. Also, use a wide grip on the pull downs. It will strecth the lats out a bit more. How do you preform the deadlifts? free weights? what sort of grip? all the way down or partials?

 

[Ronnie]

I would use both. And every work out, switch between over hand and underhand to change the tension on the back. Also, use a wide grip on the pull downs. It will strecth the lats out a bit more. How do you preform the deadlifts? free weights? what sort of grip? all the way down or partials?

I go all the way down,with a overhand grip.My max lift is 160kilos.My lower back aint to bad,its my lats that need improving.
You think i should do db rows and bb rows,with my latpulldowns and deadlifts.
Thanks bigbench.

 

[iluvdeadlifts]

Weighted Chins
Deadlifts
Barbell Rows

You don't need anything else for overall mass. For chins and rows change the grip every 5 weeks. FOr deadlifts just change the tempo. There are hundreds of excercises you can do for your back just use your imagination with a cable machine!

 

[bigbench]

Yea, both will hit the back from different angles. Really flexing on each exercise will help. Width come from thickness exercises too. When you push all the muscles to full contractions, then even your lats get pushed out and worked

 

[iluvdeadlifts]

Try a snatch grip deadlift to focus more on the lats than the standard grip.

 

[Ronnie]

Thanks for the advice, lads.