Apex Peptides
Results 1 to 5 of 5

Thread: Widen my back

  1. #1
    Member picholas's Avatar
    Join Date
    Jul 2018
    Location
    East Coast
    Posts
    24
    Rep Power
    1

    Widen my back

    As I said in my intro one of my main goals is to widen my back. So far I've been using a lot of wide grips in my exercise as well as targeting the upper lats but I am open to any and all suggestions on how to best achieve this, from workouts to sets/reps.

    Currently I am going for pure hypertrophy with 5 days on (M-F) with the weekends off, just bought a house and yardwork and repairs are taking my weekends. I normally do something like:

    Monday - Shoulders
    Tuesday - Legs
    Wednesday - Back
    Thursday - Bis/Tris
    Friday - Chest
    Saturday - Off
    Sunday - Off

    Right now this is what my back day looks like:
    • Barbell bent over rows: 3 sets of 8 10 reps
    • Wide grip pull ups: 4 sets of 10 reps
    • Close grip lat pull down machine: 4 sets of 12 reps
    • T-bar rows: 4 sets of 8 10 reps
    • Dumbbell rows: 4 sets of 10 reps per arm
    • Hyperextensions: 3 sets of 15 reps
    • Reverse grip pull downs: 3 sets of 15 reps


    Thoughts?
    Suggestions?

  2. #2
    Member
    Join Date
    Jul 2018
    Posts
    26
    Rep Power
    1
    Quote Originally Posted by picholas View Post
    As I said in my intro one of my main goals is to widen my back. So far I've been using a lot of wide grips in my exercise as well as targeting the upper lats but I am open to any and all suggestions on how to best achieve this, from workouts to sets/reps.

    Currently I am going for pure hypertrophy with 5 days on (M-F) with the weekends off, just bought a house and yardwork and repairs are taking my weekends. I normally do something like:

    Monday - Shoulders
    Tuesday - Legs
    Wednesday - Back
    Thursday - Bis/Tris
    Friday - Chest
    Saturday - Off
    Sunday - Off

    Right now this is what my back day looks like:
    • Barbell bent over rows: 3 sets of 8 10 reps
    • Wide grip pull ups: 4 sets of 10 reps
    • Close grip lat pull down machine: 4 sets of 12 reps
    • T-bar rows: 4 sets of 8 10 reps
    • Dumbbell rows: 4 sets of 10 reps per arm
    • Hyperextensions: 3 sets of 15 reps
    • Reverse grip pull downs: 3 sets of 15 reps


    Thoughts?
    Suggestions?
    If width is your goal For me what's worked best is warming up with 5-6 sets of pull-ups.last warm up set amrap.Do as many sets it takes until you have a ton of blood in the lats.then hit the bent over barbell rows.i do 2-3 sets overhand and then 2-3 underhand so your hitting the upper lats and underhand will hit lowers.then I go to wide grip pulldowns supersetted with standing lat pushdowns to push as much blood in there as possible.i usually do some pullovers in between to stretch the lats out before continuing onto the next exercise.i mainly powerlift so I'm usually deadlifting but when I do off-season work I just target each section of the back strategically to build all areas.

  3. #3
    Member
    Join Date
    Jul 2018
    Posts
    26
    Rep Power
    1
    Check out Seth feroce back workout on YouTube man

  4. #4
    Nsane504's Avatar
    Join Date
    Oct 2015
    Posts
    200
    Rep Power
    38
    I think your routine is fine but I noticed for myself doing heavier weight for 4 to 6 reps with the weight being heavy enough that your 5th and 6th rep is a forced rep or partial rep really help making my back thicker and denser. Also I do lat pulldowns first to warm my lats up do my heavy routine then do wide grip pulldowns for 3 sets of 30 as my last exercise to force as much blood in them as possible and burn them out. Goodluck

  5. #5
    Member Copperhead1965's Avatar
    Join Date
    Jul 2018
    Posts
    43
    Rep Power
    1
    Looks like a pretty solid routine. Something to consider would be the use of more machines for your back. In my experience many heavy freeweight back exercises tend to mostly work the lower back. Especially the way most people do them. I have two back routines one emphasizing strength and thickness. And one emphasizing width and isolation. Maybe you could possibly squeeze in another dat of back training. Goodluck

Similar Threads

  1. Getting back into it!
    By cmbtjnky in forum Introduce Yourself
    Replies: 5
    Last Post: 03-21-2011, 07:49 PM
  2. **NTBM Products back in stock**
    By Conrad in forum Supplements
    Replies: 4
    Last Post: 01-23-2011, 09:09 PM
  3. back to the game.
    By justop in forum Introduce Yourself
    Replies: 3
    Last Post: 12-02-2010, 04:49 PM
  4. Back in the Game boys!
    By MaxBiceps in forum Introduce Yourself
    Replies: 5
    Last Post: 11-18-2010, 02:48 AM
  5. Hey Choco Milk, come back bro
    By Strongbow in forum The devils playground
    Replies: 15
    Last Post: 10-09-2010, 11:10 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •