Wings...I want them

fargs · #1 07-27-2011, 12:52 AM

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!

greatkeen · #2 07-27-2011, 04:30 AM

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.

Ratcat · #3 07-28-2011, 12:37 PM

You need to lift heavy for your back.
And these are my favorite.

http://www.abcbodybuilding.com/OneArmDumbellRows

kaaijer · #4 08-08-2011, 09:52 AM

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.

fargs · #5 08-21-2011, 10:57 PM

thanks for all the tips guys. I've been tearing the muscles up lately and it hurts so bad but feels sooooo good.

Wizard24 · #6 08-22-2011, 01:16 PM

One word: DEADLIFT!!

joneser3eb · #7 08-26-2011, 12:20 AM

i agree. deadlift is gonna help allot. as well as wide grip pulls.

greatkeen · #8 08-26-2011, 08:02 AM

Quote:

Originally Posted by Wizard24

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...

klosey · #9 08-26-2011, 10:13 AM

Quote:

Originally Posted by greatkeen

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

HardCory · #10 08-26-2011, 10:21 AM

Quote:

Originally Posted by greatkeen

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.