Upper back work

  • Destinharbor

    Posts: 4433

    Mar 20, 2016 6:04 PM GMT
    I've got a decent back day I do and I'm comfortable with the development of my back. But what doesn't seem to be happening is the lats gaining width. Strength, yes, but not width. Is that just my gene pool or am I missing something? I do seated pulls, lat pull-downs, lawn mowers, and usually something else that I randomly select. Thoughts?
  • Destinharbor

    Posts: 4433

    Mar 20, 2016 11:34 PM GMT
    Anybody?
  • badbug

    Posts: 800

    Mar 21, 2016 1:43 AM GMT
    Barbell rows, dumbbell rows, Deadlifts. Squats, yes squats. Heavy. Heavy. HEAVY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


    Are getting atleast 0.8 grams of protein per lb of bodyweight?

    58, are you on any hormones? Time to consider them if you are not. Also how much rest are you getting in between back days? When was the last time you've changed your routine up? If you've been using the same routine for years or even decades it might be time to really change things around.


    As for genetics, that's really only relevant for comparisons. Some people are going to have smaller arms than others, but ANYONE (without some severe medical issues) can have big arms compared to the average person if they train properly. So you might have naturally smaller lats and lat development than the average dude, but if you work at it they'll get big enough that no one normal would think they were small.
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    Mar 21, 2016 4:09 AM GMT
    Pull-ups. Lots of pull-ups.
  • Destinharbor

    Posts: 4433

    Mar 21, 2016 3:56 PM GMT
    Thanks, guys. Rows and pull-ups it will be for a while. Ya, I take test (under a doctor's watch, a specialist, and with massive blood work every 6 months) and my protein intake is pretty good. At my age I can't really bulk because it just doesn't come off like it used to and I'm uncomfortable with the chemical versions of cutting so I basically just try to keep the diet healthy and restrict simple carbs to breakfast and lunch. The longer I work out the more I remember that there's no magic bullet to get to the goal. Just lots of work. I do enjoy it.
  • Posted by a hidden member.
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    Mar 21, 2016 5:53 PM GMT
    In general, pulls develop width and rows develop thickness.
    My most recent back day was:

    Pull ups
    Dead lifts
    Wide grip pull downs
    Close grip pull downs
    High rows
    T-bar rows
    Low Rows
    Lower back extensions
    Alternating lower back extensions

    If you really want to focus on width, do one day of only rows and dead lifts and another day of pulls a couple days later.

    Good luck and don't give up


  • Posted by a hidden member.
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    Mar 21, 2016 6:24 PM GMT
    MuchMoreThanMuscle saidI also find that doing power deadlifts adds a very nice thickness and depth to my back that no other exercise can give me.

    +1
    OP: If you can, apart from pull ups, invest some time and energy on heavy deadlifts. Strength from deadlifts will help you in pull ups too.
  • Posted by a hidden member.
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    Mar 21, 2016 7:19 PM GMT
    Pull-ups. Farm work.

    Such a deal I have for you... Consider it "back camp" icon_twisted.gif
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    Mar 22, 2016 9:03 PM GMT
    I found that weighted pull-ups have really helped me with my lats. They are fairly terrible but they seem to do the trick.
  • Hypertrophile

    Posts: 1021

    Mar 22, 2016 9:07 PM GMT
    Cliche_Guevara saidI found that weighted pull-ups have really helped me with my lats. They are fairly terrible but they seem to do the trick.


    I would love to do those, or even one unweighted.
  • Posted by a hidden member.
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    Mar 22, 2016 10:32 PM GMT
    Hypertrophile said
    Cliche_Guevara saidI found that weighted pull-ups have really helped me with my lats. They are fairly terrible but they seem to do the trick.


    I would love to do those, or even one unweighted.


    Start with assisted and work your way up. I would imagine most people could do them with some work unless they had an injury or something that would physically prevent it.
  • Hypertrophile

    Posts: 1021

    Mar 22, 2016 11:37 PM GMT
    Cliche_Guevara said
    Hypertrophile said
    Cliche_Guevara saidI found that weighted pull-ups have really helped me with my lats. They are fairly terrible but they seem to do the trick.


    I would love to do those, or even one unweighted.


    Start with assisted and work your way up. I would imagine most people could do them with some work unless they had an injury or something that would physically prevent it.


    Truth is I'm in an off-season phase and while I'm growing and getting stronger, my body composition is the problem. Too much dead weight. Once I approach contest shape, <5% or so, I can do pullups all day.
  • Posted by a hidden member.
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    Mar 23, 2016 2:01 AM GMT
    Hypertrophile said
    Cliche_Guevara said
    Hypertrophile said
    Cliche_Guevara saidI found that weighted pull-ups have really helped me with my lats. They are fairly terrible but they seem to do the trick.


    I would love to do those, or even one unweighted.


    Start with assisted and work your way up. I would imagine most people could do them with some work unless they had an injury or something that would physically prevent it.


    Truth is I'm in an off-season phase and while I'm growing and getting stronger, my body composition is the problem. Too much dead weight. Once I approach contest shape, <5% or so, I can do pullups all day.


    I have a psychological hang up with pull ups and push-ups. If I can't do a certain number I mentally convince myself I am a slug. So, I stay on top of both no matter what. Probably not the most healthy behavior on my part.

    Good luck with the compitions!