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Building Upper Back?

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Building Upper Back? - 7/16/2007 8:09:12 PM

dsoberon

Posts: 2
Joined: 7/14/2007
Status: offline

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! User Posted Image

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

Post #: 1

RE: Building Upper Back? - 7/17/2007 8:07:14 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

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

(in reply to dsoberon)

Post #: 2

RE: Building Upper Back? - 7/23/2007 1:23:08 AM

mr. 209

Posts: 950
Joined: 5/20/2007
Status: offline

quote:

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

_____________________________

Age: 17
Weight: 188-190
new maxes since shoulder injury(new maxes at end of may):
bench: 205, 10 more pounds and im back at my old max :)
power clean: 185X1
hexbar deadlift: 355X1
striaghtbar: 315X1