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Thread: back width/thickness

  1. #1
    Wannabebig Member
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    back width/thickness

    what exercises help you get wider and thicker. like ronnie or jay...not pulldowns for sure.

  2. #2
    Moderator Off Road's Avatar
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    Deadlifts, chin-ups, rows, and shrugs.
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  3. #3
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    This has been my weakness as well, and the things im focusing on more are movements in the deadlift position. I still do some pullups and rows from time to time, but things like deadlifts, cleans, power shrugs, SG clean pulls, etc, have been working wonders for me.

    Im also going to start experimenting with "side-to-side pullups" and stuff like that to work on my strength/stability in that top position more.

  4. #4
    Poon Handler JacobH's Avatar
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    Quote Originally Posted by Dan Fanelli View Post
    Im also going to start experimenting with "side-to-side pullups" and stuff like that to work on my strength/stability in that top position more.
    High volume side to side pullups (I call them Prison Pullups) have worked wonders for my back and biceps. That has become one of my favorite exercises.
    Last edited by JacobH; 06-25-2011 at 03:27 PM.
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  5. #5
    Senior Member Meat_Head's Avatar
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    The Hammer-Strength pulldown and row machines are also top notch for hammering the lats, or learning to, if one feels inclined to try something different.
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  6. #6
    small flabby and hairy joelhall's Avatar
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    Command pull ups I find pretty awesome... And heavy rows of course... Barbell and t bar.

  7. #7
    Administrator chris mason's Avatar
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    Cough, cough... Article at top of page...


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  8. #8
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    I had my best back results when I did chinups and pullups on different days each once per week.

    What is everyones opinion on the importance of rows? I don't feel them in my lats at all... don't really feel them anywhere

  9. #9
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by chris mason View Post
    Cough, cough... Article at top of page...
    hahaha... I was waiting for someone to point that out....
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  10. #10
    Senior Member ZAR-FIT's Avatar
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    My latest back workout....

    ** the focus was really put into the deadlifts, and the second superset of machine pulls.

    Triple superset : Lat pull down, Standing Straight Arm Cable Pull Down, Seated Cable Row - 5 sets, 8-15 reps (Sets 1 and 2 are warmups / 3,4,and 5 are heavy pulls)

    **Superset : Machine Horizontal Row, Machine Pull Down - 4 sets, 8-15 reps (to reach 8 reps this is sometimes a rest pause set)

    **Deadlifts - 5 sets, 6-12 reps (5th set is drop set)

    Reverse Grip Pulldowns - 3 sets (DC Style- 3 sets to failure in a row, 11-20 reps total), (burnout last set)
    Last edited by ZAR-FIT; 06-29-2011 at 04:27 PM.
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