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  1. #1
    Elite
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    keys to getting a bigger back?

    I heard training it twice a week is good,my back is a weak point I believe, his do you guys get that cobra look on the sides?

  2. #2
    Senior Member SAD's Avatar
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    Re: keys to getting a biggwr back?

    Two words. PULL. UP.
    Conquer yourself through wise experimentation.

  3. #3
    Elite gymrat827's Avatar
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    Re: keys to getting a biggwr back?

    deads, cable seated row, pull ups

  4. #4
    Senior Member Times Roman's Avatar
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    Re: keys to getting a biggwr back?

    next to legs, i think the back is probably the most underdeveloped area.

    I would add wide bar pull down to the list.

    but the key mate, is not how much weight you pull. I'm in the gym every day watching people use too much weight. when doing a wide bar pull down, your ass should NEVER leave the seat, and your back should be fairly still. the only real motion should be shoulders and arms. this means a light weight

    here is an example of what I'm talking about:
    http://wn.com/wide_grip_pull_downs#/videos

    notice how he is sitting stationary, and only his arms and shoulders are moving? also notice he is not using that much weight?

  5. #5
    Senior Moderator Spongy's Avatar
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    Re: keys to getting a bigger back?

    typo removed from thread title.

    as to the subject, back is all about muscle mind connection. really focus on your form and how you use your muscle when you pull.
    In need of dieting help? Email me at HeliosNutrition@gmail.com

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  6. #6
    Senior Member SAD's Avatar
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    Re: keys to getting a bigger back?

    Originally Posted by Spongy View Post
    typo removed from thread title.

    as to the subject, back is all about muscle mind connection. really focus on your form and how you use your muscle when you pull.
    Great, great point.
    Conquer yourself through wise experimentation.

  7. #7
    Senior Member Omegareign's Avatar
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    Re: keys to getting a bigger back?

    Bent over BB rows and deads.

  8. #8
    Senior Member sfstud33's Avatar
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    Re: keys to getting a bigger back?

    I just started doing wide pullups about six weeks ago. Week 1 i could manage sets of 1. Today im up to 4 sets of 5 and 2 sets of 4.

    So if you are not doing wide handed pullups then give them a try - i can highly recommend them as a great strength builder.
    Powered by food, raw ambition, and an awesome woman.

  9. #9
    Senior Member SAD's Avatar
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    Re: keys to getting a bigger back?

    Not to shit on anybody's advice, but in MY PERSONAL EXPERIENCE, deadlifting has done nothing for the width of my lats. I'm fully aware that it works pretty much every muscle in your posterior chain, but I've seen no additional width in my lat spread since I've dedicated myself to powerlifting. I pull over 600 and should know by now.
    Conquer yourself through wise experimentation.

  10. #10
    Elite PillarofBalance's Avatar
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    keys to getting a bigger back?

    I get more lat width from bench press than deads... Srsly
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  11. #11
    Elite gymrat827's Avatar
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    Re: keys to getting a bigger back?

    Originally Posted by PillarofBalance View Post
    I get more lat width from bench press than deads... Srsly
    when i do push ups i really feel it in the lats. guessing its my form i use. but i like how it feels, unlikely any other back workout.

  12. #12
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    Re: keys to getting a bigger back?

    Thanks for all the advice guys, really good stuff here

  13. #13
    Elite Infantry87's Avatar
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    Re: keys to getting a bigger back?

    Wide grip chin-ups , close grip chin ups, bent over rows, cable seated rows (on the bench, then sitting on a wooden box on top of the bench)- these are my supersets, and then pulldowns.

  14. #14
    Senior Moderator NbleSavage's Avatar
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    Re: keys to getting a bigger back?

    Pull-overs hit my lats well. WG pull-ups also as mentioned.

    And yes, the mind-muscle connection is a must-have.

  15. #15
    Elite Rip's Avatar
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    Re: keys to getting a bigger back?

    I found that when doing pulldowns, if you sit straight up, arch your back, stick your chest out, don't lean back(using the erector spinae), and imagine you're pulling the elbows to the ribcage, as opposed to pulling from the hands, it really isolates the lats and I always feel it (mind to muscle connection).
    Straps really help, of course. I'm stronger than my grip.

  16. #16
    Elite StoliFTW's Avatar
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    Re: keys to getting a biggwr back?

    Originally Posted by SAD View Post
    Two words. PULL. UP.
    this! !

  17. #17
    Elite Hurt's Avatar
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    Re: keys to getting a bigger back?

    Spongy hit it with the mind muscle connection. When doing any pulling, really focus on keeping your elbows in a single plane of motion and drawing them backwards. Doing this really helps contract the lats. One of my favorite exercises that really improved my lats (especially lower) is the cable pullover using the rope. I usually finish with these as they really help push blood into the lats. Just my humble .02!
    The harder I work, the luckier I get.

  18. #18
    Senior Member ripped_one's Avatar
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    Re: keys to getting a bigger back?

    I think back development is a genetic. I spend the least amount of effort on back but its one of my best body parts. my chest I have tried everything and its easily my weakest.

    for back I do deads, bent over rows, pull ups and pull downs. nothing fancy. I have recently added in some rack chins and close grip cable rows but I'm not sure how beneficial they are compared to what I am already doing.

    for width though specifically pull ups are my favorite.

  19. #19
    Elite grizzldsealpoacher's Avatar
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    Re: keys to getting a bigger back?

    I hit my back once a week looks like this and it feels amazing when its done

    deads 2 warm up sets get heavy for 5 rep set add 4 add 3 add 2 add 1rm ,then a burn out set

    bo rows 2 warm up sets then add weight 10 add 8 add 6

    wide grip pull downs 10 8 6 4 adding weight super set db lawnmower pulls same weight heavy 4 sets 8

    low pulley close grip rows 10 8 6 4 adding wieght

    my favorite work out just figured I'd share it b/c it feels so good and I am constantly getting stronger doing it

    also I do 3 to 5 sets of pull ups with every work except back as warm up in between my first exercise so if I was doing legs I would add pull ups in between my squat sets seems to keep the wings growing
    Enjoy Your Ride!

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