Back & Traps Really Lacking...Picture Help

[youngbuck22]

hey guys, ive been training now for about 4 years.
My lats are extremely lacking, i usually do 5 exercises and 6-8 heavy reps.

What exercises would you guys reccommend, to get the V Shape, to atleast get the lats wider.

Also my traps are just killing me, ive tried jump shrugs, and going heavy with the weights...
wondering what exercises really worked for you guys.

Any opionons guys!
THANKS
This is a pic of my back, like 7-8 months old. im currently 5'11 191lbs.

 

[berad]

hey mate . What exercises are you currently doing and how frequently do you train your back? My current routine is basic but verry effective .Day 1 I start with deadlifts And work up to my heavy sets which i do for 6 sets of 4 reps.Thats it for back day 1. Day 2 I start with deadlifts but i use lighter weight and do 3 sets of 8-10 , then bent rows 3sets of 6-8 and finnish with 3 sets off pull ups to failure.
I still do only one back work-out per week but ulternate between these 2. For traps I do 3 sets of heavy strict bb shrugs on shoulder day which is 3 days after back day to allow for the traps to recover from the back workout. OH..And your gonna hear a lot of this so i'll just get it out of the way now .... EAT MORE !!! lol

 

[Tatyana]

I can relate, I have had to work hard to get my lats to grow............

Dead lifts are great, also wide grip pull ups with both forward and reverse grips.

Wide grip cable pull downs, also close grip with forward and reverse grip.

You may also want to change the rep range, so week one, heavy, reps under 8, next week, reps in the 15-20 range, week three, reps in the 8-12 range, pyramids. Repeat...................