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  1. #1
    Registered User sweeten2213's Avatar
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    Deadlift and back size tips????

    Hey guys,new to the forum so if i post in the wrong space i send my apologies haha.
    Just hit a 275 deadlift today, for 5 reps,and im looking for some tips. I'm happy that I hit it, as I only weigh in at 165lbs, but what can i do along with that
    to develop a thicker back? I've got low rows, lat pulldowns, dumbell low rows, high rows, deadlifts, and bent over rows. Any other good exercises? My form for
    deadlifting is good, but i feel like 275 will be my plateau right now. Any tips and suggestions are welcome!
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  2. #2
    Registered User Anthony21's Avatar
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    Originally Posted by sweeten2213 View Post
    Hey guys,new to the forum so if i post in the wrong space i send my apologies haha.
    Just hit a 275 deadlift today, for 5 reps,and im looking for some tips. I'm happy that I hit it, as I only weigh in at 165lbs, but what can i do along with that
    to develop a thicker back? I've got low rows, lat pulldowns, dumbell low rows, high rows, deadlifts, and bent over rows. Any other good exercises? My form for
    deadlifting is good, but i feel like 275 will be my plateau right now. Any tips and suggestions are welcome!
    Seems like a bit of an overkill with the horizontal v.s vertical back movements. You have 4 horizontal back movements to only 1 vertical movement (lat pull downs).

    If you want a bigger back and you're also worried about your progress stopping with your deadlift, look at your form and technique. There are ALWAYS adjustments to be made no matter how good you say your form is.

    Also look into your programming. This can help lead to continued progress or delay in your strength.

    If you want a bigger back eat more and gain more weight. It's simple, to get bigger you need to compensate that with extra calories to grow. Add rest to the mix and you should be pretty set.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #3
    Tu papi Jasonk282's Avatar
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    eat more, keep deadlifting, do barbell rows and pull ups. At this stage that's more then enough to get your back bigger.

    at 165 lbs you're not going to have a big back till you gain some serious weight
    OG
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    Registered User sweeten2213's Avatar
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    Originally Posted by Jasonk282 View Post
    eat more, keep deadlifting, do barbell rows and pull ups. At this stage that's more then enough to get your back bigger.

    at 165 lbs you're not going to have a big back till you gain some serious weight
    Assuming you mean wide set pullups correct?
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    Originally Posted by Anthony21 View Post
    Seems like a bit of an overkill with the horizontal v.s vertical back movements. You have 4 horizontal back movements to only 1 vertical movement (lat pull downs).

    If you want a bigger back and you're also worried about your progress stopping with your deadlift, look at your form and technique. There are ALWAYS adjustments to be made no matter how good you say your form is.

    Also look into your programming. This can help lead to continued progress or delay in your strength.

    If you want a bigger back eat more and gain more weight. It's simple, to get bigger you need to compensate that with extra calories to grow. Add rest to the mix and you should be pretty set.
    Definitely been eating more so thats a plus, im clearing 4k calories a day easily. You're suggesting that I should do a couple more vertical back movements instead of so many horizontal though? I.e. maybe 3 of each instead of 4:1?
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  6. #6
    Registered User sweeten2213's Avatar
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    On a side note, a 275 deadlift at 165Lbs, good? bad? average? I always feel as though i can move alot more weight than I appear to be able to
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  7. #7
    Registered User Anthony21's Avatar
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    Originally Posted by sweeten2213 View Post
    Definitely been eating more so thats a plus, im clearing 4k calories a day easily. You're suggesting that I should do a couple more vertical back movements instead of so many horizontal though? I.e. maybe 3 of each instead of 4:1?
    If I were in your position I would....

    Deadlift
    Horizontal pull
    vertical pull

    Call it a day for your back work. If you do rear delt work on your deadlift day then also throw that in there.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #8
    Registered User TJP33's Avatar
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    first off, your 20-- it sucks but patience is needed.

    I like the tips of more balance between vert/horizontal pulls... Can also throw some narrow vs wide grip in there as well. (Do this by substituting, don't get crazy with volume).

    In addition to all my upper body workouts, warming up with 1 set of pull ups and push ups has been helpful (Not to failure, just pump blood into the muscle)
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  9. #9
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    Originally Posted by sweeten2213 View Post
    Assuming you mean wide set pullups correct?
    I mean pull ups, IDGAF what grip you use
    OG
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    Originally Posted by Anthony21 View Post
    If I were in your position I would....

    Deadlift
    Horizontal pull
    vertical pull

    Call it a day for your back work. If you do rear delt work on your deadlift day then also throw that in there.
    Awesome. I'll definitely try splitting it that way next week. Thanks for the help man
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  11. #11
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    Originally Posted by TJP33 View Post
    first off, your 20-- it sucks but patience is needed.

    I like the tips of more balance between vert/horizontal pulls... Can also throw some narrow vs wide grip in there as well. (Do this by substituting, don't get crazy with volume).

    In addition to all my upper body workouts, warming up with 1 set of pull ups and push ups has been helpful (Not to failure, just pump blood into the muscle)
    Changing up the grip is sure to do something. I usually just stick with a medium grip in the same area, ill try switching it up
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  12. #12
    Registered User BombDonald's Avatar
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    Originally Posted by Jasonk282 View Post
    eat more, keep deadlifting, do barbell rows and pull ups. At this stage that's more then enough to get your back bigger.
    That's all I do and my back is still getting bigger. I do chest supported rows though.
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  13. #13
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    Originally Posted by BombDonald View Post
    That's all I do and my back is still getting bigger. I do chest supported rows though.
    I'm sure pulling the the high 500's has something to do with that as well
    OG
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