Alex Lesukov, small pic - HUGE BACK!!
Alex Lesukov, small pic - HUGE BACK!!
aka: Heavy DB rows w/ a lot of flexing & stretching at the top and bottom respectfully...
Deadlifts. Deadlifts. And more Deadlifts.
DB Rows. SLDLs (heavy)
Zerchers work too......
Oh and BGB was a great work out for my back
I think it all contributes to your back. Obviously we all know deadlifts are at the top of the list, but doing pull-ups (all grip variations), Rows (DB and BB, and all grip variations), Rack pulls, squats and pressing lifts even, and oly lifts too....all add to your overall back development. I do almost all of those lifts that I mentioned, except rack pulls, and I get compliments on my back all the time too. I wouldn't want to neglect any of them.
Snatches and Clean and Jerks. Keeping lats flexed during the pull plus a hard dynamic shrug at the end of the pull plus supporting the weight overhead in a shrugged position = thick back.
First and foremost.....DEADLIFT......heavy. :)
That combined with a variety of rowing movements (heavy dumbbell rows especially) has given me thickness and width.
Hey, have you guys tried your rows and pull-downs with fat bars?
I did it for lots of sets on Tuesday and it worked a treat, was hard on my whole upper back.
Lots of good stuff in here guys. Everyone likes to have a big thick back. I think sometimes it's a largely neglected bodypart in bodybuilders or at least newer bodybuilders because its not one that you see every time you take your shirt off.
Everyone sees their abs, pecs etc, but you don't always see your back.
Now here comes the next part of the question for a crazy thick back.
Some guys hit back twice, some split it into lats on one day, upper and inner on another, still others have a rowing day and a pull down day and of course some guys just do it on one day and leave it at that.
What works for you guys?
I typically do two days. One day is lighter and lower intensity, the other is hard, heavy, lots of reps
I've always responded well to frequency, 2x a week, either Heavy day and Medium day, same or similar exercises, vertical and horizontal in the same session.
Heavy each session but twice one week, once the week after, twice the next ie ABA, BAB.
So many exercises, so many training ideas, and so little time and finite capacity for recovery means we can't do them all. There are a few principles which all big backs (and every other bodypart) are built upon, it'll be interesting to see how everyone else responds to your question Travis.
As far as frequency goes I like to think I'm doing the right thing by doing a horizontal row movement on bench days, and a verticle movement on sqaut/deadlifts - So its possible I'm working them 4 times a week, and I've started to fill out a little since I've started doing this.
Deadlifts, and weighted pull ups/chin ups
Weighted Chins and Pullups: Instead of just pulling until your chin clears the bar, try pulling to your sternum. Do your last set bodyweight only; pause at the top, then descend slowly. This will trash your lats.
Hammer Seated Rows: This is the best chest assisted rowing machine I've used. If you have the machine that allows wide & narrow, neutral, and overhand grips, use them all.
Rack Pulls: Try these on a Smith Machine (no ****). Instead of just pulling up, pull up and back. If you add bands and do a heavy 5x5, I guarantee you'll have DOMS in your traps, rear delts, and back for two days afterwards.
As far as frequency goes, mine varies from cycle to cyle. Sometimes, I'll do all of my back work in one session each week. Other times, I'll split up lats and middle back. My favorite mantra has become, "Everything works; nothing works forever."
we do alot of heavy T bar rows using your legs, along with heavy barbell rows from the floor, and heavy pulldowns. i also do alot of high rep work. personally deadlifting made my back thicker.
i normally do a high rep pulldown on my bench day, heavy rows on my squat day, light rows on my speed squat day. so 3 times a week here.
I was enjoying this conversation. For those that do rack pulls for upper back thickness (vs lockout work) I am curious where you position the bar. I like it just as my knees. Others?
I train back heavy with pretty high volume on it's own day and lighter for 4x15 chuck rows or seated rows after max bench day, so twice for me.
Good to read everyones thoughts!
I will do a heavy movement on a normal bar first up then all the rest with a fat bar for a while and see how it goes.
I have been using the Fatgripz for floor press too and love it for sets of 5-10 with close grip (pretty hard on the arms).