Rate and critique my back

[Jdx20]

Looking to compete next year and wondering how my back is looking and what I need to improve on. Thanks!

[Mortar34]

Need some thickness but very solid. Tight, joocy.

[Jdx20]

Thanks man! I have a hard time adding thickness to my upp back/traps despite doing heavy rows, deads, and shrugs .. any suggestions?

[Mortar34]

Thanks man! I have a hard time adding thickness to my upp back/traps despite doing heavy rows, deads, and shrugs .. any suggestions?

I like everything you already mentioned, probably focus on the mind muscle connection...? I occasionally have a hard time connecting with my back, especially upper and middle back.

I spent some time in a thread this morning where people were gushing over rack pulls for mass, even moreso than deads. I have no experience here, but many commented on its effectiveness.

https://forum.bodybuilding.com/showt...post1515985561

[Partyrocking]

Thanks man! I have a hard time adding thickness to my upp back/traps despite doing heavy rows, deads, and shrugs .. any suggestions?

How often are you training your back?

[Jdx20]

2 days/week. Push pull legs. I did some rack pulls inconsistently so I cant really speak for them.

[Partyrocking]

Maybe try some different variations of the exercises. So if you're doing a barbell row, maybe try a t-bar row or high rep dumbbell rows.

Also I would add in face pulls if you don't already have them. They're more for shoulder health than mass, IMO, but they will definitely work your rear delts and traps too.

[Budaan]

Chin ups.
But i think your back is very solid.
It has a good v-taper.

[Jdx20]

thanks! My waist is currently sitting at 30 but I have a bit more fat to drop around my waist/hip area.

[Jdx20]

Bump. Any others? Thanks and repped to all who replied!

[urbanlifter]

I like everything you already mentioned, probably focus on the mind muscle connection...? I occasionally have a hard time connecting with my back, especially upper and middle back.

I had this same problem, my back development always lagged until I learned how to pull with my elbows instead of my hands, and really focus on the squeeze between the shoulder blades. Some of my favorites are weighted pull ups, wide grip lat pulldowns (strapped), neutral grip pulldowns (strapped), single arm rows, bent over rows, and the semi controversial pullover machine (which I LOVE!). I recently picked up a used Nautilus Pullover machine and just within the first couple months of regular use I have seen significant changes in my back. If your gym has one I highly recommend, seems to hit people differently but for me I'm noticing lines I haven't seen before.

[Budaan]

Had it for ages, the mind muscle connection on the back.
It just wasn't there, with chinups, lat pulldown or any vertical pulling.
With rows and such, no problem.
Hence i build thickness very fast using them.

And the lateral pullover machine, i trained at a hardcore gym a few years ago and they had the nautilus pullover machine.
If there is one piece of equipment that i really miss, it is that one.
Lats grew like crazy on them, and chest too.

But i don't train there anymore and the problem of lat pump from vertical pulling continued.
And the only thing that helped me was using this exact form:
https://youtu.be/xdQ0zlm3BAA?t=3m3s
Many would say it is momentum or asking for injury.
But the complete stretch with heavy weight and the intense pulling gives me a very big, long lasting lat pump and extreme soreness in the correct area.
This is my favorite lat exercise now.


Lat Width: Landmine Rows or Meadows Rows, Lateral Pulldowns, Chin-ups
Back Thickness: Any Row Variation.
Lower Back Christmas Tree Action: Heavy Deadlifting, Heavy Rack pulling, Heavy Barbell Hyperextensions
Traps: Power Cleans, Shrugs, Rack Pulls
And dont forget the rear delt, i neglected them for a long time: Face Pulls, Reverse Machine Flyes.
And of course a small waist.

[Budaan]

And the Dumbbell Pullover too! I can't forget those.

[Jdx20]

Thanks for the replies gents, some stellar info. Reps all around

[BumperSticker]

Amazing back width. Bravo.

[Jdx20]

Thanks man! appreciate the kinds words

[Diamhea]

Looks pretty balanced...