hey so im doing a split training were i hit back thickness one day then width the next so i was wondering if someone could give me some good exercises for thickness then also for width. if you could catagorize them that would be great thx!!
08-02-2011, 11:11 PM #1
08-03-2011, 01:00 AM #2
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08-03-2011, 01:03 AM #3
close grips are for thickness and wide grips are for width. its not reallly gonna give you a thick back its just gonna give you a thicker looking back any additional muscle will thicken or widen you.
08-03-2011, 01:43 AM #4
08-03-2011, 06:43 AM #5
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08-03-2011, 06:48 AM #6
08-03-2011, 07:43 AM #7
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The important thing with back is to break it down into sub-components and work on each in groups. Kind of like emphasizing quads and then hams on leg day.
I'm following Blood and Guts, which has me doing 3 Lat exercises followed by 2 Trap exercises.
1. Dumbbell Pullover (Good way to save bicep strength for later)
2. Close grip pulldown
3. One arm dumbbell rows (keep those elbows pinching the side)
4. Wide grip seated cable rows (would be a great time to substitute barbell rows as well)
5. Deadlifts (Ok I lied, the last exercises gets the WHOLE back)
I think this program is benefiting both width and thickness. In my experience, it has been a bit more beneficial for upper back thickness, but that has a lot to do with personal weaknesses and technique.Follow me on:
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08-03-2011, 08:03 AM #8
Forget the close grip / wide grip thing, theres too many exercises which contradict each other
-any variations (ie. hammer strength machines)
-close grip cable rows
Honestly i've found just wider than shoulder width to be effective for lats (forearms about perpendicular, the extreme wide grip reduces ROM). I've found using a close grip (v-bar pull down and underhand grip) will work more of your lower lats compared to wider o/h grip.
For thickness: generally rowing movements
-barbell rows (yates row involves more lats while bent row is more upper back)
-deadlifts or rack pulls
-w/g cable rows
The key here is finding good form, THEN moving weight around. If you don't build a good MMC you won't see good results, though once you understand your body you will be able to move more weight (with a little body language) and still be able to hit your targetted area.
I normally do 3 exercises for width (lats) and 2 for thickness (rows). Also i've found it better to use a priority principle when training back ie. if your lats are lagging more than thickness, really focusing on that then going and focusing on thickness and having lats later on in the workout.
08-03-2011, 03:49 PM #9
08-03-2011, 04:38 PM #10
This exercise is big on the lats and would make a nice pair with the pulldowns for width:
This is actually a back exercise that works triceps instead of bis!
08-03-2011, 05:54 PM #11
08-03-2011, 07:12 PM #12
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well in my opinion, thick lats come from lots of rowing movements such as barbell rows, db rows, t-bar rows and deads, hammer rows work well also. any kind of rowing movement adds that thickness to the back. as for width, nothing beats chins, i do them every week, sometimes twice a week before my back workouts and my delt workouts. then you can add in the pull downs with all sorts of attachments.NGA Natural bodybuilder
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08-04-2011, 05:25 PM #13
08-04-2011, 07:22 PM #14
Width: pullups (reverse grip is better than wide), pulldowns(same grip rule as pullups), bb bent arm pullovers, stiff arm cable pulldowns( cable pullovers),and machine pullovers. make sure to go slow on the way down, feel the lats strecthing, once ur at the bottom explode into the lifting portion, contracting with the lats not the bis, when ur at the top hold the positive for 1 sec. Also try doing negative only chins, negatives are for growth, positives are for strength.
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