Building a massive back

[IncredibleHoss]

I want to get the wide yet ripped back eventually.
It is what is lagging most in my body and i was wondering if you guys could post up some decent splits to focus on it


It's prolly because I don't do deadlifts and I am weak with wide grip pullups.

I just dont wanna throw out my back or have bad form in deads.

Any advice/splits would be highly appreciated and K to those who do

 

[enigma4dub]

I want to get the wide yet ripped back eventually.
It is what is lagging most in my body and i was wondering if you guys could post up some decent splits to focus on it


It's prolly because I don't do deadlifts and I am weak with wide grip pullups.

I just dont wanna throw out my back or have bad form in deads.

Any advice/splits would be highly appreciated and K to those who do

you will never achieve a good back without the fundemantals: deads, barbell rows, power cleans, and chins. cables and hammer strength = geigh. learn proper form with light weight and work up. you want advice? dont be a pussy! thats what i tell my friends.

 

[Big_BK]

Exactly, whining and making excuses why you cant do particular exercises is bullshit. Lifting weights hurts, you just need to learn the difference between injury hurt and normal working out hurt. Big Lats is what really gives you a wide back and the v taper so wide grip chins, rows, deads, etc. need to be hit heavy and hard. I may sound stupid for saying this but you should expect to get injured every once and a while. If you never get injured at all then you are simply not pushing hard enough. I'm not saying go out and try to get hurt but push your limits and don't be worried about getting hurt.

 

[dsar]

Exactly, whining and making excuses why you cant do particular exercises is bullshit. Lifting weights hurts, you just need to learn the difference between injury hurt and normal working out hurt. Big Lats is what really gives you a wide back and the v taper so wide grip chins, rows, deads, etc. need to be hit heavy and hard. I may sound stupid for saying this but you should expect to get injured every once and a while. If you never get injured at all then you are simply not pushing hard enough. I'm not saying go out and try to get hurt but push your limits and don't be worried about getting hurt.

I wish you were there when a guy at the gym was telling me not to do squats today because he got a knee injury.

 

[Big_BK]

I think the biggest reason people hate squats and deads is simply the fact that they are hard to do and require effort unlike alot of isolation stuff. If you do them correctly the chances of getting hurt are slim to none.

 

[SouthernLord]

Basic heavy free weight exercises build big backs. Deadlifts, BB Rows, Chin/Pull ups. Start light and get down the form on the DL and BB rows. I personally like to keep my reps under 5 for deads. I would rather do 10 sets of 3 then 3 sets of 10. Eventually the weight in these exercises will progress nicely. These are all very basic and natural movements and you will progress fast if you just stick with them. If you are having problems with chin/pull ups do them everytime you hit the gym as part of your warm up. Just bang out a one set just short of failure before you do anything else. Grease the groove.

 

[IncredibleHoss]

Sounds good. Has nothing to do with being a pussy. I have had a wrist injury prior. I guess my university's gym just doesn't have people doing deads and I just didn't trust myself on the form with rounded backs and what not. I will just watch some youtube form videos or something and start at a buck thirty-five.

Thanks fellas. I knew compound movements would obviously build a bigger back compared to isolated shit such as cables... I just wanted to know if anybody had any crazy routines, supersets or anything of that nature.

Tomorrow's backday and I'm gonna do deads. I'll hit it hard for EF

 

[dabuffguy]

Without deadlifts and BB rows, you'll never get there. Plain and simple.

 

[SaiBoT]

Pull-overs and chin-ups are the best for width. I share everybody opinion on deadlifts and rows they are great. The thing about back is you have to learn how to feel those muscles and not being able to see them makes things harder.

 

[dabuffguy]

Pull-overs and chin-ups are the best for width. I share everybody opinion on deadlifts and rows they are great. The thing about back is you have to learn how to feel those muscles and not being able to see them makes things harder.

When I do pullups, I make sure the lats are doing all the work. I make sure I am feeling thos backs muscles contracting and moving the way they should.

Same with rows. I make the back pull the weight as far as possible, and then finish by bringing the arms in. Make the back muscles do the work, do not pull the weight back with your arms.