Lets talk BACK...

[BooTz_60]

hey, well i have a pretty wide waist naturally and i really want a HUGE back to give myself that "V" shape. I need to know some good exercises and how much time i should wait in between sets because im not seeing any gains with what im doing. Also, how heavy should I go? im used to power lifting, lifting like this is new to me... any help?

[taipan_342]

I ultimately think the best thing in the world for a big wide v shaped back is pull-ups, maybe its because im a pull-up fanatic but i struggle to make size gains and this is one area i actually have built up pretty well. I always start my back workout with pull-ups and then weighted pullups with 25lb for 4 sets. then i do the rest of my routine which comprizes of barbell or dumbell rows, cables rows etc. With the pull-ups though try using straps if you have a set, you can tax your back a hell of alot more with them and my back has grown noticably since i bought a pair. Hope this advice helps.

[yabbayabba]

Originally Posted by taipan_342

I ultimately think the best thing in the world for a big wide v shaped back is pull-ups, maybe its because im a pull-up fanatic but i struggle to make size gains and this is one area i actually have built up pretty well. I always start my back workout with pull-ups and then weighted pullups with 25lb for 4 sets. then i do the rest of my routine which comprizes of barbell or dumbell rows, cables rows etc. With the pull-ups though try using straps if you have a set, you can tax your back a hell of alot more with them and my back has grown noticably since i bought a pair. Hope this advice helps.

You much be a pullup machine then. My back goes way before I have any issues with grip.

Anyway, pullups are good.

[Fiend_73]

You still need the basics for the back, even if you just want the v taper.
I would recomend deadlifts (blocky waist or not, this is the best back builder) switch to DB's if the waist is bad,
BB rows (reverse the grip and you should feel the lats a bit more, working on your V),
BB/DB shrugs, and DB rows all started out with a good dose of chins and/or weighted chins to prioritze your lats.
I could not do full chins when I started and did 1/4 of the movement until I could progressively do full ROM, you are a bigger guy and might find this a useful tip.
Time between sets is dependent on training type, you want to add some size there so start your next set when your breathing will allow, from 1-2 min..
Rep suggestions will be debated, but I like a couple of sets of 20 to warm up, and work with sets of 6, with failure occuring at the 6th rep. Whatever the rep range, training to failure on a working set is usually optimal.

[spirit3530]

close (hammer) grip rows/chins/pulldowns, db rows and pullovers hit the lats as well.

[akaMarko]

Vertical pulls, varied grips for width.
Horizontal pulls for thickness.
Lots of side and rear delt work.


























+food!

[Alfz]

wide grip pull downs/up = wide back.

[MK2004]

I have the same problem (wide waist). What's worked for me, and what has been mentioned before, are wide-grip pull-ups. Although saying this, you won't get a wide back just by doing them. Incorporate them into a back routine which includes all the basics (deadlifts, barbell/dumbell rows, narrow-grip pullups/downs). Also, to make the "V" more pronounced don't forget to work on your delts - again with basic core movements like barbell/dumbell shoulder presses and laterals.

[Ajklpool]

Barbell rows have been proven to recruit 93 % of the musclefibres in the lats whilst doing them, more than any other back exercise on record. I will state that chin-ups were not included in this study though, but lat pulldowns to the front WERE, and they recruited 86 % of the fibres in the lats.

Heavy rows and chins, and you can't go wrong my friend.

[BooTz_60]

hey thanks a lot... where did u find that study by the way... and if u can, what do u do for biceps... my arm is entirely tricep, i need that good peak and havnt seemed to find it yet...

[DJAuto]

Not to repeat what others have said, but pullups are the ultimate back width builder in my opinion. Do all different grips and widths.

[LaxPro]

i've rowed my way to a massive back

barbell rows
dumbbell rows
seated cable rows
then maybe some pull downs

i feel as if seated rows really hit the middle of my back. barbell rows upper and dumbbell rows i've always felt more in my lats (sides of back)

[stealth_swimmer]

Originally Posted by akaMarko

Vertical pulls, varied grips for width.
Horizontal pulls for thickness.
Lots of side and rear delt work.







+food!

100% True. All ya need for a wide upper body.

/thread.