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Thread: Widen my back

  1. #1
    Member picholas's Avatar
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    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
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    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
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    Check out Seth feroce back workout on YouTube man

  4. #4
    Nsane504's Avatar
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    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
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    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

  6. #6
    Member snowman864's Avatar
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    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?
    I've got a lot more width lately by trading in the Pull Ups for Wide Grip Pull Downs, and swap Dumbbell Rows with Single Arm Seated Rows. Mostly based on personal preference, there are tons of different exercises that work the same muscle group, gotta find what feels best to you.

    Also a tip that I took a while to learn: For the Reverse Pull Downs make sure you're going just heavy enough to burn up the lats but not activating your arms. Good luck!

  7. #7
    M&S Veteran HughJassol's Avatar
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    Shoulder structure and lat length from genetics along with teres major/minor development make up your back width. All back exercises build lats. As you can't isolate a portion. Now the angle of the pull does change from what insertion point the line of contraction comes from. Pulldown movements with your arms out wide with a neutral or pronated grip will work the Teres Major/Minor more to "widen" the back. Almost all your exercises are what most classify as "thickening" movements as they focus more on the lats pulling as the primary with the teres major as the secondary muscle.

    Im lucky as I am 6'4" but have a wide shoulder structure genetically with long lats. My chest/back measures under my arm pits at 57.5" with a 34" waist so they are always poking out. But I can make them into wings


  8. #8
    Member picholas's Avatar
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    So after reading and taking everyone's advice (and some Seth Feroce videos) this is what I've added for width took away a rest day and added this:

    MAX REST TIME IS 45-60 SECONDS.
    2 Warm up sets of pull ups

    Wide grip pull ups
    • 4 sets of 8-10 reps (using the assisted machine to really squeeze my lats and go nice and slow)

    Neutral grip pull downs
    • 4 sets of 10-12 reps

    Meadows rows
    • 3 sets of 8-10 reps

    Rack chins (6 second negatives)
    • 4 sets of 6-8 reps

    Dumbbell pull overs.
    • 2 sets of 10-12 reps


    At the conclusion of my workout I get a dip belt and hang some weight from me, use wrist straps and hang from a pull up bar for 60 seconds to really stretch the lats

  9. #9
    Member picholas's Avatar
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    Quote Originally Posted by HughJassol View Post
    Shoulder structure and lat length from genetics along with teres major/minor development make up your back width. All back exercises build lats. As you can't isolate a portion. Now the angle of the pull does change from what insertion point the line of contraction comes from. Pulldown movements with your arms out wide with a neutral or pronated grip will work the Teres Major/Minor more to "widen" the back. Almost all your exercises are what most classify as "thickening" movements as they focus more on the lats pulling as the primary with the teres major as the secondary muscle.

    Im lucky as I am 6'4" but have a wide shoulder structure genetically with long lats. My chest/back measures under my arm pits at 57.5" with a 34" waist so they are always poking out. But I can make them into wings

    Yeah man, jeesh that's what I'm trying to get. Look like you can glide down a freaking hilltop with those lats.

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