Getting a bigger back

[del]

when i look at myself from the side it seems i have somewhat of a flat back and even tho i have a back workout implemented into my routine i don't really see any difference (apart from my lats)

back workout includes
lat pulldowns, bent over barbell/dumbell rows, one arm barbell rows, deadlifts

is there any other exercises i could do/change?

[Kid Knuckles]

you can add wide grip chins if you feel like it

[DeeJay]

Some kind of trap work like shrugs did the trick for me.

[BrandonLenz]

i cant wait for a mod to change this to either:

Getting a bigger Rack

or

Getting a bigger cock/penis/dick

[del]

haha tbh i cant say i didnt see a title change coming xD

[Skippy]

Dead fucking lifts and pull ups are really all you need.

[k-slash]

Dead fucking lifts and pull ups are really all you need.
O rli.

Rear delts are being neglected.

[Yuri]

keep deadlifts

do front levers and front lever pullups

[del]

damn i wanna try the front levers, front lever pullups but my gym is fucking gay and doesnt have a place for me to do that :dead:

Need to go gym hunting in new year

[frozenpeon]

My advice is that you replace your lat pulldown by wide grip pull ups, add some shrugs and concentrate on improving your deadlift.

[TBoyd]

I saw an infomercial for to enhance your breast size, other then that there isn't really a way to get a bigger rack.

Implants?

[del]

Thread Title hasn't changed yet m8 =)

What exactly is the difference between wide grip pull ups and lat pulldowns?
as far as i can see its bodyweight vs cable stack weight and both motions are the same

[The Laughing Man]

Deadlifts, BB rows, DB rows.

Once your repping bigger numbers on those, you'll have a decent back.

[BrandonLenz]

I saw an infomercial for to enhance your breast size, other then that there isn't really a way to get a bigger rack.

Implants?

My idea *•¥•*

i cant wait for a mod to change this to either:

Getting a bigger Rack

or

Getting a bigger cock/penis/dick

[Aiden Bloodaxe]

Dead fucking lifts and pull ups are really all you need.Yes.

O rli.

Rear delts are being neglected.Pull-ups work posterior delts.:good:

Also you could throw in some BOBBRs as mentioned.

[Aiden Bloodaxe]

Pull-ups are superior. Also, think about the weight you're using for lat pulldowns & the (body)weight you're using for pull-ups...You're probably using more weight on the lat pulldown signifying that they're easier.

[frozenpeon]

Thread Title hasn't changed yet m8 =)

What exactly is the difference between wide grip pull ups and lat pulldowns?
as far as i can see its bodyweight vs cable stack weight and both motions are the same

Pull ups are more natural than lat pulldowns which make them superior. It's the same thing with squat vs legpress: they both train the same muscles, but one is better than the other.

Also, as mentioned above, pull ups are harder. The harder it is, the better it is.

[del]

aight thnx for the tips i'll change my routine abit to see if it makes a difference :)

[Kon-El]

keep deadlifts

do front levers and front lever pullups
Hey yuri I've been working front lever raises (or so i call them) for quite a long time now with almost no progress. I progressed from tucked legs to one leg tucked (with arms straight and no momentum from hang to inverted hang) but I haven't improved since and it's been a while. Any ideas or advice? As you can guess I'm doing it for the strength aspect, not to be able to hold a front lever as a feat. Thanks.

[Aiden Bloodaxe]

lol thread jack

[Yuri]

Hey yuri I've been working front lever raises (or so i call them) for quite a long time now with almost no progress. I progressed from tucked legs to one leg tucked (with arms straight and no momentum from hang to inverted hang) but I haven't improved since and it's been a while. Any ideas or advice? As you can guess I'm doing it for the strength aspect, not to be able to hold a front lever as a feat. Thanks.

you are doing only front lever raises? I would recommend doing ice cream makers as well
one thing that helps with front levers in general is to hollow out your upper body. meaning sink your shoulders down and forward rounding out your upper back. this will help to engage the titties and lats more
death gripping the bar will also help to recruit more muscle

but front lever progression is a fickle mistress. it can take a while. having skinny legs helps
don't be too worried if you have not progressed in a while. you will get there in time

[Aiden Bloodaxe]

He's now going to live the next 6months in a wheelchair so his legs atrophy a decent amount.:tongue::wink:

[Kon-El]

@yuri: thanks man, i'll stick to it. I used to do semi-tucked front lever rows but I've left them for a while. Replaced them with offset chins ( OAC work basically) and muscleups (nothing sweeter than doing them sans any momentum for reps).

@aiden: lol.. my legs suck as it is :( pistols and one leg dl's have been going ok though.. soon gonna add leg pressing, GHRs and bridges. it shall be glorious!

[paulSA]

deadlifts work more legs at the end of the day if you are trying to isolate back.

deadlifts, chinups (one and a half shoulder width grip), close grip seated row, one arm row, wide grip seated row, shrugs and goodmornings.

[Skippy]

deadlifts work more legs at the end of the day if you are trying to isolate back.

deadlifts, chinups (one and a half shoulder width grip), close grip seated row, one arm row, wide grip seated row, shrugs and goodmornings.

Could always replace deadlifts with rack pulls if you want more back and less leg work.

[Swartz]

Some kind of trap work like shrugs did the trick for me.
I agree. Working out the traps and rear delts is a large part of giving your back a good look. Obviously the middle needs to be built too but the appearance of a nice back comes largely from the upper portion.

[Spiral]

i cant wait for a mod to change this to either:

Getting a bigger Rack

or

Getting a bigger cock/penis/dick

how about

"getting a nigger back"

[DeeJay]

Good one (not being sarcastic).

[chicanerous]

Deadlifts (conventional and snatch grip)
Clean Pulls (among the other Olympic pulls)
Chin-ups / Pull-ups (with scapular depression at peak)
Unilateral DB Rows (heavy with a bit of english, done standing)
Seated Cable Rows (with good scapular retraction)

have been the most productive for me.

Heavy pulls from the floor are the key to developing a thick, three dimensional back. The erectors and whole of the traps (lower, middle, and upper) really magnify whatever width you build through the lats and other "winging" musculature (which is mostly the focus of chin/pull-ups and rows). Wide grip pull-ups and rows have been worthless in my experience, though close-grip has some merit. Gironda pull-ups done with a close neutral (i.e. parallel / semi-supinated) grip are also excellent if you have the strength.

[Aiden Bloodaxe]

Flipping hell I've just found a shit load of secrets on Super Mario World that I never knew about in my childhood.

[Ashtar]

O rli. Rear delts are being neglected.What exercise is good for these? I always figured they were helping in chins, no?