Get my back!!!!

[ackrug]

I never knew how hard it is to get a good looking back, I mean legs, chest, arms and shoulders were so easy but my back is lagging @gr8whitetrukker put me on to his back program and I was getting decent progress and my strength was wicked! Took two weeks off for work and boom it's all gone.

 

[Perrin Aybara]

Heavy deadlifts and chin/pull ups.

I find back easier to develop than anything else, but I have a natural talent for deadlift and I think heavy pulls go a long way on back development.

 

[Eman]

If you're seeking thickness, rows. Slow and heavy.

Width, pull ups and pull downs.

 

[gr8whitetrukker]

Barely remember us talking. That was a while back. Progress is good, no?

 

[ackrug]

Barely remember us talking. That was a while back. Progress is good, no?

Hell ya I've doubled up on my weight for dl, and my pendlay rows. My mass is good and my waist is down to what it was in highschool I just can't get any definition at all. Chicks I've been banging say it's getting there but I don't see it.

Do you I'd have luck doing a bunch of cable shit eod?

 

[Dw725]

Heavy deadlifts and chin/pull ups.

I find back easier to develop than anything else, but I have a natural talent for deadlift and I think heavy pulls go a long way on back development.

This. And for a little extra add some weight to the pull ups. Contrary to popular belief it doesn't take a lot either if you're using a decent range of motion. I use 25lbs a lot for sets of 8 and sometimes 45lbs if I'm in the 5 rep range. My bottom half is heavy so that's a decent amount of weight to move with good controlled form. I'll also throw a v handle and do a close neutral grip for variation. Add some heavy ass deads and tbar rows and you've covered all your bases. Reverse cable flys at varying angles for rear delt/trap/mid upper back pump and definition.

 

[Perrin Aybara]

This. And for a little extra add some weight to the pull ups. Contrary to popular belief it doesn't take a lot either if you're using a decent range of motion. I use 25lbs a lot for sets of 8 and sometimes 45lbs if I'm in the 5 rep range. My bottom half is heavy so that's a decent amount of weight to move with good controlled form. I'll also throw a v handle and do a close neutral grip for variation. Add some heavy ass deads and tbar rows and you've covered all your bases. Reverse cable flys at varying angles for rear delt/trap/mid upper back pump and definition.

Yeah, I meant to include weighted. I've been going hard on chin ups and pull ups lately. 4x/week with various grips, weight and reps. I'd like to hit a 400lb chin up someday just for fun.

My old gym had a badass pull up thing that had a ton of handles, including neutral. I haven't done any with the V handle lately .

 

[koolio]

Chins' chins and more chins.........

 

[Dw725]

Yeah, I meant to include weighted. I've been going hard on chin ups and pull ups lately. 4x/week with various grips, weight and reps. I'd like to hit a 400lb chin up someday just for fun.

My old gym had a badass pull up thing that had a ton of handles, including neutral. I haven't done any with the V handle lately .

I just use one of the cable attachments and throw it over top of the pull up bar. Probably my favorite variation of pull ups. I'm assuming your figuring your own bodyweight I that 400lb chin right? That's solid vertical pulling either way. Gonna have some meaty slabs for lats.

 

[Perrin Aybara]

I just use one of the cable attachments and throw it over top of the pull up bar. Probably my favorite variation of pull ups. I'm assuming your figuring your own bodyweight I that 400lb chin right? That's solid vertical pulling either way. Gonna have some meaty slabs for lats.

Yeah, with bodyweight. I did 3x5 weighted chin ups last week with 302lbs total. 212lbs bodyweight plus 90lbs extra weight. I figure I could get there quick if I ever really devoted the time to it as a main lift and not just an extra.

 

[gr8whitetrukker]

Im not sold on chinups and pullups
I did thousands and thousands
And
Thousands and thousands
And thousands and thousands in the marines
Never gave me great upper back development

 

[Docd187123]

Im not sold on chinups and pullups
I did thousands and thousands
And
Thousands and thousands
And thousands and thousands in the marines
Never gave me great upper back development

I didn't quite catch that. How many did you do?