Building Upper Back?

Hi Scott,
 
I have been working out for 7 years and started at 110 and am now at 180lbs. So I must be doing something right. I understand anatomy and the physiology of the stuff we do.

But how do I grow a thick upper back?? Its cut but semi-flat, and I cannot for the life of me get a thick upper back!  Its my trapezius or rhomboid area, yet I do rows and shrugs. What should I do to focus better? On what workout day?

Please help!

Dan

The answer is very simple.  Pull Ups
 
Wide Grip, Narrow Grip, Hammer Grip Pull Ups
 
Each one done slowly, with a full up and full down motion.  Try to squeeze at the top for a second before you lower.
 
Do six sets of ten, 2 x wide, 2 x narrow, 2 x hammer
 
When you get stronger, add a hanging 10 pound plate then a 25 pound plate.  Increase the number of sets as you get stronger.
 
I promise, your back and lats package will explode.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

ORIGINAL: Old Navy

The answer is very simple. Pull Ups

Wide Grip, Narrow Grip, Hammer Grip Pull Ups

Each one done slowly, with a full up and full down motion. Try to squeeze at the top for a second before you lower.

Do six sets of ten, 2 x wide, 2 x narrow, 2 x hammer

When you get stronger, add a hanging 10 pound plate then a 25 pound plate. Increase the number of sets as you get stronger.

I promise, your back and lats package will explode.

THANK YOU

first day with no buds, 11/17, need a new job. 1 down 13 to go.