[StayPumped]

I have come to the conclusion that what is lacking in my physique is the Width in my back, my thickness is prime but my width seems to be lacking. I know Pulldowns/Pull ups are great width builders, but i am looking for a solid back workout that will help with my width.

To improve my Width, the past couple months i have been doing:
Wide Grip Pullups weighted
Normal Pull ups weighted
Chins Ups weighted
wide Grip Pull downs
normal grip pulldowns
reverse close grip pull downs
V bar pull downs
Wide Grip seated row
Wide Grip bent over row
Wide Grip smith bent over row
Deadlifts

As you cna see i listed many movemnts that i believe should help my width in my back, the problem i am having is comming up with a solid routine using these exercises ( if i missed one please post) to maximize my width gains, also adding different training techniques in such as negs, peak contraction, pyrmid, ect..

Right now I'm Bulking and going very heavy in my movements 6-8 reps. 4 sets normally. workout lasting 1 hour to 1 hour 15 minutes.

Combining many of these movements together as well with training techniques for a good back workout would be much appreciated!

[yegy3]

great width builder is corn cob pullups. make a wide grip pullup. go up, left, right, back then down and thats 1 pullup. and have u tried setting ur refeed days on back days?

swimmers tend to have the widest backs and it mainly comes from butterfly strokes. lol so iono if u wanna start swimming but pretty much lat pulls should be doing the trick...

[chrispghmuscle]

Don't over due your back workout, in an effort to achieve your wide lats...you may run into them getting over trained. Please post your sets & reps you plan to you use also.

Thanks
Chris

[StayPumped]

corn cob pull ups, hmm interesting i'll look into those more in depth thanks man! an chris dont worry i'm not doing all those exersises in a single workout. i pick 4 of them per workout.

[dropshot001]

look into doing rack chins.

[under construction]

like Chris said you may just need to simplify your workout and dont overtrain.

[Raab]

How many sets do you do per exercise?

Just out of curiosity.

[ZiR RED]

In my experience, the problems I've corrected irt under developed backs is due less to exercise selection, and more to poor biomechanics.

First, is your posture. Generally (yes..i have research to back up this stereotype) bodybuilders and recreactional athletes have weak lower/mid trap fibers and rear delts in comparison to pecs and front delts. This results in the shoulders being pulled forward and a whole host of imbalances in range of motions and shoulder instability.

The problem then arises, that since the shoulders are pulled forward, the lats, teres, and rear delts (the muscles that contribute to the 'width') are never maximally recruited, and thus cannot be optimally developed.

I'm not sure if that is you in the avatar, but I can tell from that small pictue (looking at the pose in the shirt and shirtless) that the shoudlers are pulled forward slightly and the front delts may be over developed (hard to say without seeing the rear, but they are quite developed in comparison to the pecs).

What you need to do, is first cut back on exercises that pull the shoulders forward, especially front delt raises, chest flys, and excessive arm work.
Second, you need to focus on strengthening the lower trap fibers, and the mid/upper trap fibers and rear delts on the horizontal plane (pulling the shoulder blades together).

As your posture improves, and these muscles grow stronger in their respective actions, you will notice an ablity to maintain better form and thus a greater recruitment in the lats and teres during pull down type exercises. Sequentially, you'll also really begin to notice dramatic differences in the development of your back musculature.

Br