Btw when people add 100lbs to their 8 rep chin max, they don't complain about back width anymore.
MESO-Rx
Anabolic Steroids
Widen My Back
- Thread starter picholas
- Start date
Perrin Aybara
Member
They complain about fitting through doorways at that point.
CAswole
New Member
No doubt snatch grip deadlifts would do great things for your overall back development. Maybe from the low rack position. 5 x 5-8. Maybe 70-75% 1rm.
Exactly, and like I have said before, adding 100 lbs is not some magic number. It's the work that goes into achieving a goal like that, the consistency, the progression, the all out war against your body that you put it through that gets the results.
picholas
New Member
Holy shit....first day of this.
picholas
New Member
@Evom1
So I did it for the first time on Tuesday and I like to track my work-outs on cycle from start to finish.
So I did it for the first time on Tuesday and I like to track my work-outs on cycle from start to finish.
- Banged out 2x 10 warm up pull-ups
- Then used the assisted machine (no ego like you said) for -30lbs wide grip pull-ups for 10-9-9-8
- Neutral I did 4x12 @ 120lbs went light to really feel it but think it might have been a little too light.
- Meadow rows I used the T-Bar row one handed with a 45lbs on for 3x10
- Rack chins (started to tire out by this point) got 8-6-6-7
- Dumbell pullovers I did 2x12 @ 60lbs, feel like I could go heavier but that range of motion makes me nervous. Thoughts?
- Stretched it out and hung with a 45 for a minute
With the pullovers really focus on the form. Try to really take a big breath in as you come back and expand the rib cage. I'd say go up in weight if everything really feels good but still too light
How'd everything feel??
Necessary Evil
Member
Also, now that there is a bit of scientific backing establishing a solid muscle to mind collection might help.
picholas
New Member
Felt a really nice soreness at the most lateral point of my lats, next day felt like I could open my spread my lats and glide from tree tops lol.
It's definitely hitting where I was targeting, just got to get the form down on some of these. Never did rack chins or meadow rows before.
I really liked the rack chins, I put my legs up on a bench while I did them and it felt great. The 6 second negative is killer. Besides the wide grip pull-ups I felt it during this exercise the most.
The rows by propping my forearm/elbow on my thigh/knee I was able to get a really nice range of motion and felt it all the way down my lats.
For the pullovers, I'm going to focus on the breathing and keep it at that weight and see how I feel.
It's definitely hitting where I was targeting, just got to get the form down on some of these. Never did rack chins or meadow rows before.
I really liked the rack chins, I put my legs up on a bench while I did them and it felt great. The 6 second negative is killer. Besides the wide grip pull-ups I felt it during this exercise the most.
The rows by propping my forearm/elbow on my thigh/knee I was able to get a really nice range of motion and felt it all the way down my lats.
For the pullovers, I'm going to focus on the breathing and keep it at that weight and see how I feel.
Sounds like it's going to be what you need and you're doing an awesome job
Very happy to hear it!!
Very happy to hear it!!
+ pull your elbows past your hips.... That seems to keep people tight.
lol, this was fun to read
Oldschool
New Member
picholas
New Member
lol, this was fun to read
Just picture a flying squirrel
lol, I hear yah! Was just playing thoughquit picking on the new guy you bully
I too just started a journey to widen and thicken my back.
picholas
New Member
A little less than halfway through the cycle.
Arms, chest, and shoulders visibly bigger. Can't see here but quads are too. Still working on back. Going to cut down the last few weeks. Normally I sit at around 12%. Calipers and electronic reader both put me at 14% right now. But I have been eating a 4k calories every day minimum.
Abs are hiding, started at 192lbs right now 207lbs.
I didn’t see dead lifts in your back day routine, I would incorporate them first and heavy low reps.
picholas
New Member
I hit deads on leg day. This 2nd day of back that @Evom1 suggested I'm going to stick with for the rest of this cycle.
Going to try the ladder sets that @showstoppa suggested when I finish.
I appreciate all the help and advice.
Going to try the ladder sets that @showstoppa suggested when I finish.
I appreciate all the help and advice.
Necessary Evil
Member
Looking good. I don't do deadlifts any more, at least the conventional ones. All I do for the back are Chin/Pull-Ups and 45° Bent over row in my Upper body days. That's plenty for me. I would be cautious with deadlifts so you don't overload your spine, just see how it goes for the next week and if you recover adequately.
I'm no bodybuilder but if it were me I'd overhaul your whole split.
In my experience that's a split more focused on sculpting a physique that has had mass packed on it over a long period.
I feel you leave a lot on the the table with two rest days and a couple days dedicated solely to very small muscle groups (arms, shoulders).
Also, the back consists of a metric shit ton of muscle. You start hammering it hard and wanting it to grow, you gotta feed it. Similar to legs, the amount of muscle used in those areas can turn into a literal calorie furnace when you're hitting it hard, so make sure your eating big around those workouts.
In my experience that's a split more focused on sculpting a physique that has had mass packed on it over a long period.
I feel you leave a lot on the the table with two rest days and a couple days dedicated solely to very small muscle groups (arms, shoulders).
Also, the back consists of a metric shit ton of muscle. You start hammering it hard and wanting it to grow, you gotta feed it. Similar to legs, the amount of muscle used in those areas can turn into a literal calorie furnace when you're hitting it hard, so make sure your eating big around those workouts.
