One year progress of BACK

[trainlikeafreak]

One year progress;

made a thread a while ago asking if my back was still a weak point i think i can finally say that it no longer is

first two pics taking in july and dec last year, second two pics taken august and december this year. i tried to get one of me fat and one of me lean to see the diff.

anyway point of this thread is to ask for ideas on how to improve it (pls ideas other than just get bigger). personally i think i need thickness esp through the middle but keen to hear what others think and any ideas on how to do it training wise.

thanks

[Rxx]

Massive improvement! Well done man.

(Not much input but thought I'd give credit where it's due)

[trainlikeafreak]

Massive improvement! Well done man.

(Not much input but thought I'd give credit where it's due)

lol thanks anyway m8

[Rxx]

What does your current back training day involve?

EDIT: Just read your journal and looks all good

[Android]

last gain is a huge improvement, awesome stuff!

agree twith you that a thicker back would be next step...you've brought out most of the width you can achieve.

Can't see in the last pic with your top on but of course always work on lower lats getting them as much developed low down as possible.

you're doing great, nutrition and training must be spot on

[Matrix]

Great Work J!

Best and easiest way to improve your back IMO would be to get rid of that ridiculous Liverpool tatoo and replace it with a quality side like Chelsea!

Seriously though: I agree with Android in that the last photo shows a huge change in the thickness of your lats, infact you can definatley see the size gains over your whole frame/arms delts/legs etc.

IMO To bring up mid back thickness in Mid Traps/Rhomboids Rows/Pulls at varying angles some with elbow and 90 degrees to body, some at 45 degrees some with elbows brushing the sides.Trying to get the elbow as far back behind the body wiithout torso rotation. I find that whilst heavy BB rows allow alot of weight to be moved, to get the full range of motion so your scapula retractors and not biceps are doing most of the work its good to put in quite a bit of single arm movements with dumbells, seated rows and cable work.

The other move that brings up depth in the mide back are rack pulls.

I think it will just get thicker from doing what you are doing also, as IMO most guys get wider before they get thicker, the thickness you see in older guys (Joe Ulberg etc) just takes more time. With your training ethic, age and nutrition I can see this coming, just takes the time and consistency.

Good work mate!

[trainlikeafreak]

last gain is a huge improvement, awesome stuff!

agree twith you that a thicker back would be next step...you've brought out most of the width you can achieve.

Can't see in the last pic with your top on but of course always work on lower lats getting them as much developed low down as possible.

you're doing great, nutrition and training must be spot on

thanks.. what do you recommend for lower lats? unsure if my lats insert high or if i have weak lower lats. anything other than underhand pull downs/ elevated and/or straight bar seated row?

[trainlikeafreak]

Great Work J!

Best and easiest way to improve your back IMO would be to get rid of that ridiculous Liverpool tatoo and replace it with a quality side like Chelsea!

Seriously though: I agree with Android in that the last photo shows a huge change in the thickness of your lats, infact you can definatley see the size gains over your whole frame/arms delts/legs etc.

IMO To bring up mid back thickness in Mid Traps/Rhomboids Rows/Pulls at varying angles some with elbow and 90 degrees to body, some at 45 degrees some with elbows brushing the sides.Trying to get the elbow as far back behind the body wiithout torso rotation. I find that whilst heavy BB rows allow alot of weight to be moved, to get the full range of motion so your scapula retractors and not biceps are doing most of the work its good to put in quite a bit of single arm movements with dumbells, seated rows and cable work.

The other move that brings up depth in the mide back are rack pulls.

I think it will just get thicker from doing what you are doing also, as IMO most guys get wider before they get thicker, the thickness you see in older guys (Joe Ulberg etc) just takes more time. With your training ethic, age and nutrition I can see this coming, just takes the time and consistency.

Good work mate!

thanks mate yeah i was thinking this aswell. i think my problem is not pulling high enough on my rows (as in stopping at the lat and not pulling right through to upper back area). will keep this in mind and give it a go

[I Declare War]

Nice progress TLAF!

Matrix has made some good comments. Got to agree with him regarding his comments DB rows over BB rows. You should be able to work your way right up to the heaviest ones and build some good thickness in the upper back.

Also Rack Pulls are good for middle back thickness as Matrix has said. You're doing them aye TLAF? I seem to remember you talking about TWL schooling you up on them when your started training.

[trainlikeafreak]

Nice progress TLAF!

Matrix has made some good comments. Got to agree with him regarding his comments DB rows over BB rows. You should be able to work your way right up to the heaviest ones and build some good thickness in the upper back.

Also Rack Pulls are good for middle back thickness as Matrix has said. You're doing them aye TLAF? I seem to remember you talking about TWL schooling you up on them when your started training.

thanks.

nah havnt done any deads from floor or rack in prob 4 months.. had a disk problem for ages so i couldnt really do any squats, heavy LP, heavy bb rows, deads etc for a few months.. right now doing every exercise bar deads so will start them back up this week and alternate from the floor and from the rack. def missing out without them tho :nod:

[Optimass]

Awesome mate - huge improvement in last pic - keep doing what your doing. :nod:

[muscle99]

Great improvements mate, I would say just keep doing what your doing, plently of variation, rows, pullups/pulldowns all different variations, at the end of the day genetics play the biggest role after you got training and nutrition sorted as you obviously have

[Ninja]

Lats are really coming through youll fly soon enough

[trainlikeafreak]

thanks for the comments and feedback guys. have considered going back to 2x back workouts so i can concentrate 1 day primarily on thickness.. i did 2x back workouts a while go for prob 4 months and it brought it up heaps.. i dont think my back warrents that compared to other body parts (chest/hammies/tris) so will stick to one but mainly rows etc to try thicken it out a bit before next year. see if that works :shrug: