new back shots - start winter bulking

[lawrence]

very nicw work bro..

[juicd]

Originally Posted by harbormaster

nice width and size bro's!!! CPT what are you doing for your middle back? That is my biggest weak point, I have a great lat spread, nice width, outer romboids are right on but that middle under the traps looks awesome I can't ever seem to hit it enough. Can you help a brother out?

Yea let us in on your back routines

[cpt316]

Originally Posted by harbormaster

nice width and size bro's!!! CPT what are you doing for your middle back? That is my biggest weak point, I have a great lat spread, nice width, outer romboids are right on but that middle under the traps looks awesome I can't ever seem to hit it enough. Can you help a brother out?

I am not quite exactly sure what part you are talking about, but I am guessing you are talking about the spinal erectors, the two thick lines of muscle that go down the center of the back? Some things that will build those are heavy deadlifts performed properly, heavy rows with full contractions and SQUEEZING the hell out of the muscle at the top, kinda like when you squeeze your bicep at the top of an exercise (everyone can relate to this, guys love squeezing on biceps exercises, but don't apply it to every other muscle group) and getting that mind-muscle connection in sync.

Deadlifts (Be very careful, don't arch your back, and focus with your back, should hit everything down the center of your back from your traps, spinal erectors to right above your glutes)
Bent-over rows (Do these the right way, don't look like a T-rex half bent over with his little itty bitty arms pulled back. Not saying you have to do em with your back completely parallel to the floor, but don't stand up and don't move while the exercise is in motion.
Dumbbell rows (use full range of motion, lee haney never really went higher than 80s believe it or not with dumbbell rows, not saying you have to go no higher than 80s, but FULL range of motion with a good squeeze at the top)
Seated cable rows (use two separate d-link handles so when you pull, you get better contraction by spreading the handles when you pull)

harbormaster, that spot is a very tricky place to isolate and develop fully, and the answer is hard, heavy, smart lifting... most people can get hard and heavy, but smart is the difficult part.. you have to do whatever it takes to isolate that muscle and SQUEEZE and feel it. Can't really explain. But when you do it you will know.

LMK if you have any other questions. I usually pick two thickness exercises, and two width exercises, and hit em hard for back.

[demonsweat]

Originally Posted by cpt316

LMK if you have any other questions. I usually pick two thickness exercises, and two width exercises, and hit em hard for back.

It's working.

[AnAboliKPiKe]

Originally Posted by cpt316

I am not quite exactly sure what part you are talking about, but I am guessing you are talking about the spinal erectors, the two thick lines of muscle that go down the center of the back? Some things that will build those are heavy deadlifts performed properly, heavy rows with full contractions and SQUEEZING the hell out of the muscle at the top, kinda like when you squeeze your bicep at the top of an exercise (everyone can relate to this, guys love squeezing on biceps exercises, but don't apply it to every other muscle group) and getting that mind-muscle connection in sync.

Deadlifts (Be very careful, don't arch your back, and focus with your back, should hit everything down the center of your back from your traps, spinal erectors to right above your glutes)
Bent-over rows (Do these the right way, don't look like a T-rex half bent over with his little itty bitty arms pulled back. Not saying you have to do em with your back completely parallel to the floor, but don't stand up and don't move while the exercise is in motion.
Dumbbell rows (use full range of motion, lee haney never really went higher than 80s believe it or not with dumbbell rows, not saying you have to go no higher than 80s, but FULL range of motion with a good squeeze at the top)
Seated cable rows (use two separate d-link handles so when you pull, you get better contraction by spreading the handles when you pull)

harbormaster, that spot is a very tricky place to isolate and develop fully, and the answer is hard, heavy, smart lifting... most people can get hard and heavy, but smart is the difficult part.. you have to do whatever it takes to isolate that muscle and SQUEEZE and feel it. Can't really explain. But when you do it you will know.

LMK if you have any other questions. I usually pick two thickness exercises, and two width exercises, and hit em hard for back.

Excellent advice cpt, but where are the T-BAR ROWS?! That shit will grow your back like crazy.

[cpt316]

Ahhh you're right lol, I forgot t-bar rows. Great exercise, basically, any row for thickness.

[lawrence]

thats good too know thx bro..

[Geordie]

wow my first visit to backs and all i can say is i wish fantastic work guys

[over55]

Great Work Bro's Impressive !!!

[~R~F~G~]

Very Impressive, Great work both of you..

Killer advice cpt. Deads done correctly are how I gained most all my mass..

[ashley2212]

Sick! Nice work!

[ironhorse]

Very impressive!!! Excellent work guys!

[Big Chocolate Hammer]

great work guys!! i hope to have a back like that someday....41 and in that great of shape too, that's impressive!!

[DrMax]

The guy is a beast!

[Die2Live]

Nice back bro, I just finished going heavy for 3 mos - now my damn elbow tendonitis has kicked up again in my right elbow. If it doesn't improve over the next 6mos I might go for surgery to help out that tendon.