strategies for bringing up a weakness

[rebuff]

Like many guys, I spent the first half of my lifiting 'career' doing a lot more push exercises than pull. Mostly this was because a big bench or OHP seemed to carry more cred than strong rows or pull ups, I think. Also, I just had no idea wtf i was doing. But whatever the reason, there is now a major strength (and size) discrepancy between chest/tri/front delts to back (esp lats, traps are slightly better from deadlifts). 

The problem is though that now I seem to get better results from push workouts because I've developed a feel for the muscles and get better activiation (at least that is my theory). In contrast, I'm smashing back with a variety of exercises which turn out to be hard (= low, shitty reps) but still don't seem to get much out of these. 

What should I do about this? It seems a bit drastic to stop working push to allow for symmerty. Or is it just a frequency thing? Back x2 p/wk, push x 1 etc.... ?

[AZIDE]

try lowering your weights and doing back excercises properly i.e actually using back muscles to pull, not arms, then build up from there. 

[FellowshipOfTheRon]

Do something where you have more sets, LOW reps.. couple times a week. focus on doing it RIGHT every rep of every set of every session and as azide says, start light. don't give yourself too much credit and run with a heavy weight because before you know it you're resorting to the default patterns you've set in your head which use the wrong muscle groups -> not the results you're looking for.

 

pendlay rows are awesome.. do it with regular increases in weight but start light and build your form up. most bodybuilders do the yates style but if you're having trouble with your lats you better off doing the most strict style possible. pendlay done properly has very little room for cheating and will give you real back power where as with yates style rows your form can get real bad real fast without you even realising it