Wings...I want them - ABCbodybuilding

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  #1  
Old 07-27-2011, 12:52 AM
fargs fargs is offline
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Default Wings...I want them

Hi everyone,

I was just looking for some new workout routines for a wide back. Been back at the gym for a while now and I'm seeing some great gains in a lot of areas except for my back. My back workouts typically include:

Wide Grip Pull ups
Wide grip pull downs
Rows
Bent over rows (lawnmower rows)
Close grip pull downs
usually a back machine or two then I hammer my bi's

I know the visual appearance will come a little better after I loose a few more lbs. in the mid section and maybe it's just my genetics but I was looking for a little advice on the exercises.

Thanks!
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Old 07-27-2011, 04:30 AM
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02 best excercises that i do & have helped my back are:

wide grip pull ups to front.
seated cable rowing.

but the key is really not in excercise selection rather improving upon selected excercises...improve weight lifted or reps.
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Old 07-28-2011, 12:37 PM
Ratcat Ratcat is offline
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You need to lift heavy for your back.
And these are my favorite.

http://www.abcbodybuilding.com/OneArmDumbellRows

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Old 08-08-2011, 09:52 AM
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Yes. Lats can be hard to train. Pull ups are probably most effective. The key is to really focus on your lats during these excercises. Most people struggle doing pull ups and use their arms/shoulders too much. Relax (I know this sounds stupid :P) your grip and use your arms simply as suspension. Get all your power from your back and VISUALIZE those lats contracting. Sounds like deep vague **** I know. But trust me, try it! It takes time to master though.
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Old 08-21-2011, 10:57 PM
fargs fargs is offline
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thanks for all the tips guys. I've been tearing the muscles up lately and it hurts so bad but feels sooooo good.
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Old 08-22-2011, 01:16 PM
Wizard24 Wizard24 is offline
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One word: DEADLIFT!!
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Old 08-26-2011, 12:20 AM
joneser3eb joneser3eb is offline
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i agree. deadlift is gonna help allot. as well as wide grip pulls.
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Old 08-26-2011, 08:02 AM
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Quote:
Originally Posted by Wizard24 View Post
One word: DEADLIFT!!
Deadlifts are way too over rated from bodybuilding & asthetics prespective...plus they dont primarily hit the lats or wings...they add thickness to your back...
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Old 08-26-2011, 10:13 AM
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Quote:
Originally Posted by greatkeen View Post
Deadlifts are way too over rated from bodybuilding & asthetics prespective...plus they dont primarily hit the lats or wings...they add thickness to your back...
like the squat they are extremely taxing on the cns and release GH into the body.. those and squats are king and queen of lifts.. no-one with a great back doesnt have an impressive deadlift
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Old 08-26-2011, 10:21 AM
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Quote:
Originally Posted by greatkeen View Post
Deadlifts are way too over rated from bodybuilding & asthetics prespective...plus they dont primarily hit the lats or wings...they add thickness to your back...
Overrated? If anything they're underused.
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