How to make my back GROW

[artrius]

I haven't been doing pull ups, but I can start, I have no way to weight them and I am close to 200lbs so adding weight will drop my reps to 5 or less!

What can I do to make my lats GROW! I need some size.

Do your pullups!!!! DO THEM NOW!!!!

Seriously, I wasn't growing for shit with my lats until I started doing them. Ditch the pulldowns (or at least make them a secondary exercise) and do 'em!!!

 

[Madcow2]

I'll also add that rowing should be done dynamically which means the bar should be accelerated into the body. This doesn't mean jerking it from the starting position (whether that be from the floor for each rep is up to you), this means a smooth acceleration curve where maximal force is being applied. Force is not maximized if you maintain a constant pace. Think about a rower and an oar in the water, he puts the oar in the water than then pulls back smoothly accelerating the oar, he does not just get it moving and then limit his output to keep it moving at a constant rate. Obviously this has applications to many lifts and power output for athletics but the back seems to respond to dynamic pulling like nothing else.

 

[seizer]

If you do the pullups and rows as everyone has suggested you will see some good results within a month if you start increasing calories. Dont be afraid to gain a little fat...I know how hard you've worked for those abs, but trust me, I nice big back is gonna make those abs look even better in the long run (so dont skimp out on food).

 

[Lestat]

If you do the pullups and rows as everyone has suggested you will see some good results within a month if you start increasing calories. Dont be afraid to gain a little fat...I know how hard you've worked for those abs, but trust me, I nice big back is gonna make those abs look even better in the long run (so dont skimp out on food).

thanks man

and thanks EVERYONE.

I did 3 sets of pull ups tonight.. 8-10 reps each.

did bent over bb rows too, but only with 115lbs

 

[Ozz2001]

Do your pullups!!!! DO THEM NOW!!!!

Seriously, I wasn't growing for shit with my lats until I started doing them. Ditch the pulldowns (or at least make them a secondary exercise) and do 'em!!!

Pull ups are king if your looking to get a wide V back...The wider you put your hands out the better...Add dumbell rows for mass! But the pullups when you get were you can do like sets of 8 or 10 you will see be walking around with your arms on your side anymore..Just make sure you do them at least 3 days after you do bicepts or you will wish you didnt! GL

 

[thelion2005]

Sent you a PM.
Basics, basics.

 

[Lestat]

thanks thelion for the PM

thanks for the advice ozz

 

[ass_face]

Your Back will not grow if you are doing pussy ass cable shit or smith machine shit.

Here is a full Proof Back Routine:

4 Sets of weighted Chin Ups. I used 40-60 pounds
4 sets of weighted wide pull-ups... 30-40 pounds
4 sets of Bent Rows
4 sets of Deadlifts

Compound Movements and movements where your body travels through space are the key to all muscle growth.

 

[Lestat]

Your Back will not grow if you are doing pussy ass cable shit or smith machine shit.

Here is a full Proof Back Routine:

4 Sets of weighted Chin Ups. I used 40-60 pounds
4 sets of weighted wide pull-ups... 30-40 pounds
4 sets of Bent Rows
4 sets of Deadlifts

Compound Movements and movements where your body travels through space are the key to all muscle growth.

I'll be doing all of these shortly

 

[Mandinka2]

I do not know why exactly it is but my back responds best to heavy cable rows (currently 105kg single arm - no dbs that high in my gym) and weighted pullups - at the moment this is exactly what Im using on 5 x 5 version and they are growing like they have not in quite a while.