Back Widening Exercises

[Busby]

So I have been planning on getting on stage at some point later this year but my back is real weak. I have been really focusing on trying to widen it and was wandering what you guys do to really widen the back. I already do Wide Grip Pull Ups, Wide Grip PullDowns, anything I can think of to hit my lats, reverse grip everything. Im starting to notice em getting bigger, but very slowly. Should I start doing back twice a week??

My current split is chest/back/bis n tris/shoulders/legs. I dont take any days off because I give each muscle group plenty of down time this way. Thanks in advance guys.

 

[Chris250]

can you tell more about your training. your doing 3 bodyparts per day, and no days off ?

what does a normal back routine look like, how many times you train your back ?

what do you eat everyday ?

 

[Busby]

No no no, I have a 5 day split, take in about 4,000 cals a day. Normal back exercise consists of
4xFailure Wide Grip Pullups
2xPulldown Drop Set,
4x8-12 reps Dumbbell rows,
4x8-12 reps Reverse Flys,
4x8-12 reps Deadlifts.

Im sitting at 204 right now, had hopes of getting to 230 by August.

Normal Food intake

10 egg whites
1 Pound Steak
1 Pound Turkey Fillets
2 Almond Butter Sandwiches
Banana
2 servings carrots
2 20oz Protein shakes, about 500 cal each
2 turkey wraps
3 chicken breast fillets
2 servings mashed potatos or scalloped potatoes

Been trying to up the fat content on my food to help me bulk up, my diet may vary day to day but this is very normal for me. My split looks like this.....

Mon - Chest
Tues - Back
Wed - Bis N Tris
Thur - Shoulders
Fri - Legs
Sat - Chest
Sun - Back
Mon - Bis N Tris
and so on

 

[Chris250]

oh ok that explains more ....

how about some rack pulls, or some dc rows for width...let me look it up on youtube...hold up on this for a sec

 

[Busby]

Ok, so heres a few pics to show ya where I am at at the moment.

 

[big in vegas]

Try wide grip overhand barbell rows. Even if you have to do them with light weight at first, just do them to failure until you can go heavier.

 

[Goody]

A lot of that is genetics..where the muscle ties in etc...
Everything that has been said is good..I would add one arm heavy dumbell rows..all the way to the floor, pause it, then all the way back up.
You train with waay to much frequency too if trying to build thickness and mass IMO..Go EOD and watch the strength and gains come quick..

 

[mike ross]

No no no, I have a 5 day split, take in about 4,000 cals a day. Normal back exercise consists of
4xFailure Wide Grip Pullups
2xPulldown Drop Set,
4x8-12 reps Dumbbell rows,
4x8-12 reps Reverse Flys,
4x8-12 reps Deadlifts.

Im sitting at 204 right now, had hopes of getting to 230 by August.

Normal Food intake

10 egg whites
1 Pound Steak
1 Pound Turkey Fillets
2 Almond Butter Sandwiches
Banana
2 servings carrots
2 20oz Protein shakes, about 500 cal each
2 turkey wraps
3 chicken breast fillets
2 servings mashed potatos or scalloped potatoes

Been trying to up the fat content on my food to help me bulk up, my diet may vary day to day but this is very normal for me. My split looks like this.....

Mon - Chest
Tues - Back
Wed - Bis N Tris
Thur - Shoulders
Fri - Legs
Sat - Chest
Sun - Back
Mon - Bis N Tris
and so on

please dont take this as critcal...but how can your CNS recover from this split. CNS recovery is key in moving big weight and moving up in strength. This split doesnt allow for this. You need at LEAST 1 day off...You are doing legs followed by chest...NO WAY can your CNS recover. This will hinder gains in the future.

Also, try lowering the rep range on deads and rows. Up the weight....build the strength and the size will follow provided your diet is right. You have a good base going.

 

[Metal85]

with one pound of steak a day u will prolly be experiencing an impacted colon when u get older

 

[Busby]

Aite, so I'll try to make up a new split so I get a couple days out of the gym, or off from lifting every week. I'll usually rotate reps, 5-8 one week n 12 the next, should I go lower than 5 on some back exercises??

On the steak, there aren't many foods that provide the nutrients that beef does, I take 2 days off of the steak every week, usually on the weekend.

Thanks for all the input guys, if u have an idea on how my split should look please lemme know, imma try to figure it out.

 

[big in vegas]

Rather than getting a new split, just put bis with back and tris with shoulders or chest. That'll get you down to 4 days a week and you can even throw in a day for "clean up" exercises such as rotator cuff work and forearm stuff, just things to aid in the ability to lift heavier weights without injury

 

[Busby]

That's what I was thinking, have a day for traps/forearms/calves and take one day for cardio and one full day off. That should give me plenty of rest right?

 

[saudades]

Try wide grip overhand barbell rows. Even if you have to do them with light weight at first, just do them to failure until you can go heavier.

The more you can lean forward and letting yourself stretch when extended the better and the more it will hit you for width. I see lots of guys make the mistake of trying to go too heavy too soon, and they end up leaning backwards trying to move the weight which makes the traps take over the movement.

 

[big in vegas]

The more you can lean forward and letting yourself stretch when extended the better and the more it will hit you for width. I see lots of guys make the mistake of trying to go too heavy too soon, and they end up leaning backwards trying to move the weight which makes the traps take over the movement.

I've seen this in probably every gym I've ever been in. No need to go heavy if you can't get the right form on these, otherwise you're not hitting what you're supposed to be hitting