Back Day

JohnnyO · 09-30-2009, 01:17 PM

I've been in lifting for a few months and mainly been doing presses. Now my chest and shoulders are huge but my back is about as wide as a pencil. What should I do on back day? I've heard that pullups are best for widening and rows are best for thickening, and I mainly want to focus on getting a wide back for now. Any advice?

**Gazhole** · 09-30-2009, 03:27 PM

Do both pullups and rows. You should be doing as much work for your back as you do for your chest. Do you do deadlifts?

Natedog · 10-01-2009, 08:02 AM

Quote:

Originally Posted by JohnnyO

I've been in lifting for a few months and mainly been doing presses. Now my chest and shoulders are huge but my back is about as wide as a pencil. What should I do on back day? I've heard that pullups are best for widening and rows are best for thickening, and I mainly want to focus on getting a wide back for now. Any advice?

Try wide grip lat pull downs. Lift heavy (something you can get like 4 or 5 of on your last set) and hold at full pull. Pretend like you are trying to hold a tennise ball in the middle of your back for a few seconds at full pull. Also, bent over rows. Proper form is essential. And, don't forget to eat mass amounts of protein. Train hard and heavy bro, good luck.

JohnnyO · 10-01-2009, 08:25 AM

I don't do deadlifts because i thought they were primarily for legs. should i incorporate them into my training? what do they develop?

**Gazhole** · 10-01-2009, 09:36 AM

Quote:

Originally Posted by JohnnyO

I don't do deadlifts because i thought they were primarily for legs. should i incorporate them into my training? what do they develop?

I hope this means you don't do deadlifts on back day rather than you don't do deadlifts at all. Please tell me you train legs.

Hamstrings, hips, glutes, erectors, traps...are the major muscle areas that are worked by the Deadlift. They are possibly the greatest exercise for overall strength and muscular development out there.

It's a tie between them and the squat for the best exercise ever.

**CowPimp** · 10-01-2009, 02:30 PM

Pullups/chinups and rowing variations are awesome for back development. Big compound lower body movements like deadlifts can also work wonders. A lot of people say that deadlifts have done more for their back than anything.

In my experience with myself, clients, and talking with others, the back can handle quite a bit of volume. Look at powerlifters, who often have some serious backs in terms of thickness and width. They train the shit out of their backs. Some versions of the Westside template suggest doing back work every single day you lift. If I'm not mistaken Chuck Vogelpohl (A complete fucking animal) does 50 pullups every workout, at a bare minimum.

Skib · 10-02-2009, 09:35 AM

Yup listen to what everyone is saying... Pull Ups/Downs with various grips, any form of row and DEADLIFTS

09-30-2009, 01:17 PM	#1
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 20	Back Day I've been in lifting for a few months and mainly been doing presses. Now my chest and shoulders are huge but my back is about as wide as a pencil. What should I do on back day? I've heard that pullups are best for widening and rows are best for thickening, and I mainly want to focus on getting a wide back for now. Any advice?

09-30-2009, 03:27 PM	#2
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Do both pullups and rows. You should be doing as much work for your back as you do for your chest. Do you do deadlifts? http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-01-2009, 02:30 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Pullups/chinups and rowing variations are awesome for back development. Big compound lower body movements like deadlifts can also work wonders. A lot of people say that deadlifts have done more for their back than anything. In my experience with myself, clients, and talking with others, the back can handle quite a bit of volume. Look at powerlifters, who often have some serious backs in terms of thickness and width. They train the shit out of their backs. Some versions of the Westside template suggest doing back work every single day you lift. If I'm not mistaken Chuck Vogelpohl (A complete fucking animal) does 50 pullups every workout, at a bare minimum. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-02-2009, 09:35 AM	#7
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	Yup listen to what everyone is saying... Pull Ups/Downs with various grips, any form of row and DEADLIFTS "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

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10-01-2009, 08:25 AM	#4
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 20	I don't do deadlifts because i thought they were primarily for legs. should i incorporate them into my training? what do they develop?