help with building back width

[Gym rat]

Hey Guys could you please help me out on giving me some ideas on building width more my back which will help me do well for next years Pan Pacific show.So far I have thought of only thought of two excerises for back width which are Chin ups and reverse pull down

[pyro]

Pull ups, wide grip, close grip

Lat pull downs, concentrating on squuezing the muscles and pulling your shoulder blades in and together at the bottom of the movement.

Bent over rows, Heavy and Light sets. I like to do a few ligher sets using a slow controlled motion  really squeezing the muslces and pausing at the top of the contraction.

 

[PecChef]

Pull ups, wide grip, close grip

Lat pull downs, concentrating on squuezing the muscles and pulling your shoulder blades in and together at the bottom of the movement.

Bent over rows, Heavy and Light sets. I like to do a few ligher sets using a slow controlled motion  really squeezing the muslces and pausing at the top of the contraction.

 

Dam I love rows! 

 

Its a pity I never see anyone at my gym doing them.. lol they all look at me weird 

[Wolffenbuttel]

I think you need to change your whole split up a bit. Correct me if I'm wrong but you've pretty much been doing a slightly different variant of

• 3-4 sets
• 10-12 reps
• Everything once a week

basically forever.

I think you should ramp up the volume and frequency of all your training and drop your rep range down, Maybe try hitting everything twice a week? The illusion of width can be created by increasing the size of your lats and back but you can also grow wider through bringing up your medial delts as well. Exercises I would throw in would be

• Snatch Grip Rack Pulls
• Deadlifts
• Pullovers (Dumbell or Cable)
• Weighted Pullups
• Rack Chins
• Kroc Rows
• Upright Rows

I would also tweak your shoulder workouts to hit your medial head a little better, Try on your barbell presses to extend and press your thumb into the bar.I try to do my DB presses facing the pad so I can't arch my back and let the chest take over- This has actually worked for me as one of my weaknesses is the width of my shoulders!

 

 

[Gym rat]

Hear is my new back work out which is

Wide grip pull ups 3x12

Close grip pullups 3x10-12

Reverse pulldown 4x10-12

super set

lat pull down 4x10-12

bent over bb row 5x10-12 heavy to modrate

straight arm pulldown fst-7

my trainer thinks my back routine looks good will be changing it in four weeks time .My trainer and I will mix things up depending on how well my body responds to it

 

[Pseudonym]

basically forever.

Funny how sometimes a phrase just resonates with you. I saw this and went, "Yep, that's me."

I've been doing the same shit... basically forever. Not just for back, but for everything. Definitely need to change it up now!

[Wolffenbuttel]

basically forever.

Funny how sometimes a phrase just resonates with you. I saw this and went, "Yep, that's me."

I've been doing the same shit... basically forever. Not just for back, but for everything. Definitely need to change it up now!

I've been guilty of the same thing man,

"If you always do what you've always done, you'll always have what you've always got"

If that means shit back width, it means shit back width

[StussyNz]

Lat Pull down's; The best back excercise IMO; Build a set of wings and you're sorted.

[KRATOS]

Id also love to have a decent set of wings one day. I find it really hard to increase my wide grip pull up strength but my lat pulldowns - no problem!