How to build BACK THICKNESS? - Exercise & Fitness Message Board

CAPiTUH · 06-04-2003, 05:28 PM

hey,

i've noticed that my back is growing broad but not very thick. what lifts will create back thickness rather than width?

my current back routine is something like this:
1x12 lat pulldown [warm-up]
2x10 wide grip chins
2x6 wide grip chins +25lbs
3x8 bent over db rows
3x8 seated cable rows

any suggestions?

Endorphin Junky · 06-04-2003, 05:34 PM

Generally exercises involving pulling the weight from out in front of you to your chest (eg bent over row, db row etc) will develop thickness as the fibres involved are those which "wrap around" the side of you (for want of a better way of explaining it) where as those involved in pulling down (eg pullups) are those which "flare out" and give you width. Probably not the most clear explanation ever...

boba · 06-05-2003, 02:50 PM

going along with Junky above, you may want to concentrate more on seated rows as they are a great back thickener.

Evl316 · 06-05-2003, 03:24 PM

Seated rows are very good. I think they are also called ISO lateral row on a hammer machine. Also laying on a bench face down using dumbells doing what I can only describe as reverse flies. Just like chest flies only you are on your stomach and using your back muscles instead of the chest muscles (use light weight for full range of motion, maybe 20's or 25s). In addition to the seated rows you can do the same thing only laying down or the bent over rows as well. I see you are already doing several of these so you might try adding weight. Also if you are thinking about your lower back there are deadlifts and good mornings for that area.

johnd · 06-05-2003, 03:40 PM

personally i think that lat shape is determined by genetics, not by what movement you do.
Just work to make them larger.

'goin against the grain..
johnd