Just wondering what you guys who have good back thickness what you think are the best exercises for gaining this or the different grips that help this as well feedback is needed cheers
|
-
04-20-2008, 03:48 AM #1
-
04-20-2008, 03:59 AM #2
-
04-20-2008, 04:27 AM #3
-
04-20-2008, 04:35 AM #4
-
-
04-20-2008, 04:37 AM #5
-
04-20-2008, 05:56 AM #6
Rows, wide grip rows, rearward shrugs (flat/incline).
"I not only don't use gloves, I file the skin off my palms before each workout. I also wrap double sided tape about the bar, sprinkle broken glass on it, dip it in acid, then wrap it in razor wire. I also plug the bar into an outlet, and stand in a bucket of water." - Defiant1
-
04-20-2008, 06:28 AM #7
-
04-20-2008, 06:35 AM #8
forget about this pullup bull****! not that pullups are bull****, but honestly, they DON'T build back thickness! what builds back thickness is brutal heavy deadlifting and rowing. and not rowing on some machine or with a pussy 30 degr forward bend but parallel to the floor. a good variation of deadlifting is using a snatch grip. for upper back thickness, front squats are also great.
S T R A I G H T W A Y
BF 11% ▪ BI 14,5" ▪ TH 23,6" ▪ CHEST 43,5" ▪ WAIST 30,3" ▪ DEADLIFT 220x5 ▪ OH SQUAT 3x110x4 ▪ BENCH 220 ▪ CHINS 66 ▪ DIPS 105 ▪ NO JUICE ▪ NO SUPPS ▪ NO GEAR
take that f u c kin belt off!!!
-
-
04-20-2008, 09:27 AM #9
-
04-20-2008, 09:31 AM #10
-
04-20-2008, 10:00 AM #11
-
04-20-2008, 10:09 AM #12
i can see this might sound odd in a bodybuilding/bodypart-split context. but when you train full body style, you can definitely have front squats fill out this role.
in the deadlift, the lats help a lot to keep an erect spine especially in the thoracic, but with the elbows up and in front of you they (the lats) can't produce much force so your thoracic spinal erectors have to work harder. makes sense?S T R A I G H T W A Y
BF 11% ▪ BI 14,5" ▪ TH 23,6" ▪ CHEST 43,5" ▪ WAIST 30,3" ▪ DEADLIFT 220x5 ▪ OH SQUAT 3x110x4 ▪ BENCH 220 ▪ CHINS 66 ▪ DIPS 105 ▪ NO JUICE ▪ NO SUPPS ▪ NO GEAR
take that f u c kin belt off!!!
-
-
04-20-2008, 12:21 PM #13
-
04-20-2008, 01:05 PM #14
- Join Date: May 2007
- Location: Somerset West, Western Cape, South Africa
- Age: 51
- Posts: 53
- Rep Power: 209
yes, i can see the logic, but front squat would only be effective as a back exercise in the way you describe if the torso started at an angle to the floor, similar to a back squat. Then the elbow position would dictate increased work by the erector spinae and upper and middle traps. However, the front squat is performed with the spine nearly perpindicular to the floor.
This entire argument is clearly illustrated by the recognized exercises for back thickness, i.e. the deadlift and bb row, where the torso starts or stays at a significant angle to the floor. These movements require significant spinal support from all the associated muscles in the back.
-
04-20-2008, 01:29 PM #15
seriously, what is it you don't understand? i will love to try to explain
i can't agree with your statement that the spine is nearly perpendicular to the floor in the front squat. it depends on thigh and calve length, hip and ankle flexibility, but in general there will always be what i'd call a significant forward lean. of course there is less lean than in the deadlift and the bar will be lighter, too, but you have to consider that the lats can't help much, and that's really a difference and it makes the exercise pretty special in the way it targets the erectors of the thoracic spine. check out this crossfit video:
http://www.youtube.com/watch?v=wmEDhihtu74
there is a bunch of different people doing the exercise and as you can see, for 50% of them the weak point is obviously upper back tension, which is exactly what i'm talking about. if you are strong in that area, that's fine and it will hit your legs mostly, but in that case i bet you already have a THICK upper back...
ok to sum it up, i personally do front squats because i feel they give a unique stimulation to the upper back which i don't get from deadlifts. but if i had to choose one exercise for overall back thickness, sure as hell i'd pick deadlifts!S T R A I G H T W A Y
BF 11% ▪ BI 14,5" ▪ TH 23,6" ▪ CHEST 43,5" ▪ WAIST 30,3" ▪ DEADLIFT 220x5 ▪ OH SQUAT 3x110x4 ▪ BENCH 220 ▪ CHINS 66 ▪ DIPS 105 ▪ NO JUICE ▪ NO SUPPS ▪ NO GEAR
take that f u c kin belt off!!!
-
09-27-2013, 09:25 PM #16
-
-
09-27-2013, 09:30 PM #17
-
09-28-2013, 04:21 AM #18
-
09-28-2013, 04:48 AM #19
Bookmarks