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  1. #1
    Registered User Fred2426's Avatar
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    Upper/Mid back too thick

    Hello my fellow lifters,

    I would like to know what would be the best thing to reduce my back thickness (specially upper lats and teres); my back is disproportionate compared to my other muscles and my head even, i'm aiming for aesthetics at the moment and I would like to focus more on movement because it all just feels really stiff (in the back).
    (I do stretch and I am very flexible, having practiced olympic gymnastics and other crazy stuff).


    I know my current back workout is just too much but I would like advice on which exercises I should keep or remove, which I should maybe increase the reps or change to another exercise. I have just stopped increasing the weights between sets and I'm planning on doing more cardio (3x week jumping rope and running).



    Here it is:

    4 sets of 15-8 reps Wide-grip pull-up (bodyweight only)
    4 sets of 12-8 reps Barbell row (~60kg)
    4 sets of Wide-grip latpull down
    3 sets of seated row (15-12 reps) and 3 sets of face (15-12 reps) pull in a superset
    3 sets of 12-8 reps unilateral dumbell row
    4 sets of 20-12 reps (lower) back extension (15kg)

    and at times I even added a wide-grip seated row in the end of my back workout... (I know.. another row)



    Thanks in advance for the help and insightful replies! Looking forward for it.
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  2. #2
    Registered User NotThatUgly's Avatar
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    It finally happened. Someone accidentally got too big.

    OK here's what you do. Don't train your back for a month. you're welcome.
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  3. #3
    Registered User Garage Rat's Avatar
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    First post a pic for an accurate answer.
    Next as mentioned just stop training the back or greatly reduce what your doing and focus on the lagging body parts.
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  4. #4
    Registered User air2fakie's Avatar
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    Like was said best way to reduce your back is to just not train it. If I did your workout and had a problem with my back being way too muscular for the rest of my body, but I wanted to keep doing something I would get rid of:
    - pullup and pulldown (esp with a wide grip)
    - barbell row
    - seated row (especially with a wide grip, or switch to an underhand grip)
    - db row

    Which pretty much just leaves facepulls and lower back extensions.
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