help with back

JCVD · 06-23-2007, 07:28 PM

hey i just wanted 2 know what exercises i can do, to increase the thickness and width of my back.

ive got a decent amount of definitiion, but no width or thickness.

currently i do wide grip chin ups, dumbell rows and lat pull downs

betoasphyxiation46 · 06-23-2007, 08:34 PM

one word.......deadlifts

**bigbull** · 06-23-2007, 08:34 PM

seated row close grip and close grip pull down
try them

JCVD · 06-23-2007, 09:50 PM

whats a pull down ?

what about pull overs, do u guys reckong that would be beneficial ?

arent dead lifts for lower back ?

captainplanet · 06-23-2007, 10:46 PM

Pullovers work the muscle right below your pectorals. Its called serratus. Deadlifts are great for overall strength, thickness, and mass in your back.

**lil_big_junior** · 06-23-2007, 10:53 PM

weighted chin ups for overall thickness on lats & seperation on the back as a whole on higher reps (not weighted)
deads for xmas tree back & lower back thickness & developement...also produces GH in the body making you grow quicker...
I HATE DEADS, BUT IT'S A MUST...you'll benifit more from doing them

captainplanet · 06-23-2007, 10:56 PM

^^^
My bad lbj, thought deads were good for overall mass and thickness, should have figured it was more for the lower back..

**lil_big_junior** · 06-23-2007, 11:10 PM

it's cool bro...i use deads for producing higher gh levels, otherwise i wouldn't do them, lol...

stiff legged deads, mainly works your lower back, then hams

normal deads works lower back but works hams more efficiently than stiff legged deads do

JCVD · 06-23-2007, 11:13 PM

hey thatnks heaps guys, ill do dead lifts for sure

am i supposed 2 use my legs at all ?

also, wats that exericise where people hold the bar with and underhand grip and bend over slightly and pull it up to their chest ?

monkeybiker · 06-23-2007, 11:17 PM

Quote:

Originally Posted by captainplanet

^^^
My bad lbj, thought deads were good for overall mass and thickness, should have figured it was more for the lower back..

They are good for the erector muscles. They are the large cable like muscles that run next to your spine.

**lil_big_junior** · 06-23-2007, 11:19 PM

yes sir spot on monkeybiker

**lil_big_junior** · 06-23-2007, 11:20 PM

Quote:

Originally Posted by JCVD

hey thatnks heaps guys, ill do dead lifts for sure

am i supposed 2 use my legs at all ?

also, wats that exericise where people hold the bar with and underhand grip and bend over slightly and pull it up to their chest ?

bent over rows (underhand grip)