How to Build a Wide & Thick Back

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In this QUAH Sal, Adam, & Justin answer the question “Is there a different way to train for a wide back versus a thick back?"
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“How to Build a Thick & Wide Back"
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Опубликовано:

21 июл 2021

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Комментарии : 113

@Wayf4rer 3 года назад

Pull ups, both heavy and for high reps are the goat.

@SXLLXNBXE 3 года назад

🐐

@SIurpeh 3 года назад

🐐

@VwapTrader 3 года назад

🐐

@MindPumpShow 3 года назад

🐐

@DryLuckz 3 года назад

🐕

@ibidibi1 3 года назад

“I never met a weak man with a strong back” - Ed Coan

@adambombdon7798 3 года назад

Pull ups, deadlifts, barbell rows. These alone going hard for 2 years with a decent diet. Back is absolutely shredded.

@Comicwiz27 3 года назад

Same pull-ups are so underrated people are just lazy

@MCJOHNSON95 2 года назад

Heavy rows, lots of bodyweight pullups and lots of lateral raises for the shoulders. Throw in trap bar and hang cleans for traps and rhomboids.

@arandomzoomer4837 2 года назад

3:50 that totally makes sense! I'm a novice, been at it for about 9 months, and I love deadlifts. One of the biggest differences I've seen in my physique, that I didn't have before, is these deep grooves in the middle of my back from having stronger spinal erectors.

@Bluecollarjoe6B9 2 года назад

This is the best legit training channel I’ve found on RU-vid.

@tianabonney8054 3 года назад

Love this episode! Actually so interesting hearing yours guys insights 🙌🏼

@ripplerfx Год назад

This channel provides so much value, thank you

@tumbleweedconnection7906 3 года назад

A lift from the ground, a horizontal pull and a vertical pull. Pick one of each and work them hard. That's really all you need to build a solid back, width and thickness.

@knightraider1362 2 года назад

How many times a week should I do this??? Will push PULL legs work?

@HondaCivic581 2 года назад

@@knightraider1362 yes

@knightraider1362 2 года назад

@@HondaCivic581 I've decided to go with this type a split: Chest and tri's , Back and bi's, and Legs and shoulders , then off , and repeat!😁 Doing ohp on bench press day isn't really a good idea for me ,

@henrikapturs 2 года назад

@@knightraider1362 try chest arms, back shoulder and legs

@henrikapturs 2 года назад

I do abs almost all days by choice (it’s not needed) when I say abs it’s core all of it and the off day I do runs and more core

@Zombiekillahx5 3 года назад

man I owe alot to these dudes. As a dude that went back and forth from lifting and running, these guys are giving me golden tips and exercises. I'm looking at working out and how/why I want to workout so different now.

@stevenseagal4987 2 года назад

Been following you guys for a little bit now, good quality info. Thanks

@Certified-k4j Год назад

Adam emphasised on many occasions how those exercises for upper back and traps gives you that good posture and today i realised that he was right all along. I never disbelieved him but sometimes you gotta see it for yourself to believe it. I have listened to the guys from mind muscle pump show for around 6 or 7 months and i think they are the best. Bodybuilding is not about science and mechanical function of the muscle only, i think their experience and advice are much more valuable than what the research said about this and that exercise. RESPECT GUYS

@taylorallen8933 2 года назад

I really appreciate yall! Love and respect

@ryandirkse4374 3 года назад

Thanks guys. This was a great vid.

@deliciousdally Год назад

This is one of my favorite episodes

@Cartierian 2 года назад

If you’re training lats directly for width - vertical movements If you’re training rhomboids/trapezius (mid back muscles) directly for thickness of the back - horizontal movements

@rickyt3080 9 месяцев назад

In part but it's also the elbow position my dude. I could do horizontal pulls but with elbows tucked in will emphasize the lats to a greater degree

@ibidibi1 3 года назад

Pull ups, chin ups, heavy rack pulls, rows and rows and rows and more rows.

@OldSchoolStrength 2 года назад

This 👍

@deepakverma-advantalivingr7304 2 года назад

Great video guys

@URWELCOME 3 года назад

Light weightttttt babyy

@westoncroye643 Год назад

Something ive been doing is doing wide gripe deadlifts. It really forces you to lock your back muscles and squeeze everything. Then I will use the same grip but do it in a rack pull sort of way. If any of you guys haven’t used frank zanes back workout you are missing out, it gives a crazy good pump

@limitisillusion7 3 года назад

I never do deadlifts under sets of 5. But I'll do power cleans, and they hit my erector spinae harder than 8ish rep deadlift sets do. That explosiveness is no joke, even with lighter weight cleans.

@leibomsvairis Год назад

Im former Bobsleigh push athlete competed at 2014 Olympic games, and in training we do a lot of deadlifts, cleans, and snatchs, and we develope amazing backs!

@mynameisforrest 5 месяцев назад

When working the back, I use to do dumbell rows and finish off with some sets of pull ups. That's the only back excercises I do other than the deadlift which targets the trap and erector spinae.

@jasonpbp Год назад

Every time I do conventional deadlifts I feel rocks on my middle and upper back for days

@xXShakenXx 3 года назад

Sebastian Maniscalco got buff as fuck.

@georgestill2473 2 года назад

Wide grip dead lifts when you explode on top, but slow the negative down....rear delts, upper and lower traps, lats...cannot use heavy weights but it pop out alot of details in the back 😏

@michaelgomez2588 2 года назад

Barbell and t bar rows

@2303mitt 2 года назад

Which one should give me a great posture ?

@yg78t76t7 2 года назад

Deadlifts and pullups is pretty much all you need for back

@mendezmichael17 2 года назад

Weighted pullups, Pendlay rows and lots of farmers carry

@davifurtado6534 3 года назад

what's the benefit of adding one rep max deadlifts in your routine? Today I only do 3x5

@versacejunior4412 3 года назад

For me I experience better recovery when pulling from the ground

@77mm73 Год назад

back width: vertical movements back thickness: horizontal movements

@rhythmindset6996 Год назад

Power clean and press completely changed my body the last 3 years. These guys are spot on.

@clarity2115 6 месяцев назад

Power cleans are solid, haven't done them in 10 years or so because I just got back into lifting but nothing tore my upper back & traps like those during wrestling. Will incorporate those into my training once I get a few more months of training under my belt

@marcolettejo3044 Год назад

can someone please suggest a trap work out, I'm just 2 months in the gym and I really want my traps to grow

@swampdonkey8836 2 года назад

What else can I build to be wide and thick?

@WilliamsWrestlin 3 года назад

Barbell rows, heavy heavy ass Deadlifts, good mornings, zercher squats, front squats,. Face pulls , but zerchers will blow your traps up. Snatch grip RDLs on a deficit still also work. If you get stronger with any of these movement, your back will look thick and you'll look like a football player. You'll look like me.

@abdulshuyeb6193 2 года назад

Controversial Opinion: Unless you are specifically training for the conventional deadlift or taking part in a dead lifting competition. There is no reason to deadlift heavy nor deadlift for high reps as the risk to reward is way, way too high! Alternative would be a Romanian style deadlift as 1. You’ll probably use much lighter weight to a conventional deadlift 2. Still be able to hit the same muscles as per a conventional DL 3. A great posterior chain exercise! Not shitting on the congenital DL but it’s not as safe as people think it is. However if people refuse to go away from the DL, would say to please try trap bar deadlifts or deadlifts where there are some plates underneath your plates on the bar.

@kenmcclary672 2 года назад

Rack Pulls

@diversekcox 2 года назад

Quick question: How effective are cold showers vs warm/hot showers after a workout? Does it affect the body differently during different seasons?

@maxl.5297 2 года назад

Cold showers are shown to reduce inflammation. That allows for better recovery and possibly more frequent training. Downside is - inflammation plays a role in muscle adaptation, so reducing that might not be the best idea. Maybe you should shower cold when doing strength based training, not when training for hypertrophy - but that's just a laymanish educated guess...

@alfonsosoto43 3 года назад

What is the best training method for muscular endurance?

@_peterdav_ 3 года назад

Doing 3 sets separately, one in the morning, one in the afternoon, and one in the evening of your max on the exercise that you want to get better at, that helped me a lot on muscular endurance for pull ups when I was training this way

@VwapTrader 3 года назад

15-30 rep sets

@sean4hero340 3 года назад

@@_peterdav_ what the hell are you talking about 🤣

@LotsOfSoap 3 года назад

Moderate weight in the 12+ rep range; 1-1.5 minutes rest between sets

@jonasjorgensen8759 3 года назад

Pyramid set and superset/megaset everything, 30 sec rest (or aim to use as little rest time as possible). In essence, aim to increase volum while you decrease rest time, Just like power lifters aim to increase the weight they lift.

@diversekcox 2 года назад

I’m trying to get that Yujiro Hanma “Demon Face” back muscles. ✊🏽

@maxl.5297 2 года назад

It's even mentioned in the anime that he's a genetic freak and his back muscles are attached differently 😃 Maybe you should just get a tattoo

@clownworld360 Год назад

😂😂 take creatine and bulk up

@clownworld360 Год назад

@@maxl.5297hahahahah

@tomobrien2628 2 года назад

I love pull ups and can churn them out, but Ive never felt any back recruitment during :/

@tomobrien2628 Год назад

@Michael Martin thats a great point, i feel great lat use on the lat pulldown with the wideish neutral handle attachment

@georgesparrow100 2 года назад

I’ve had posture issues for years form what I think to be weak lower traps, what do you reckon are the best exercises for lower traps?? Edit: other than clean and presses.

@christophernolan8523 2 года назад

Face pulls

@BK-mk3vi 2 года назад

Face pulls my friend. As a bonus, look up how Athlean X does them with a press at the top of the movement, it will really engage the lower traps. Reverse cable flys are good too.

@georgesparrow100 2 года назад

@@BK-mk3vi every time I do face pulls my overdeveloped upper traps take over

@BK-mk3vi 2 года назад

@@georgesparrow100 you have to remind yourself to keep your shoulders down throughout the movement. Don’t let them shrug up. Do them slowly with control and just keep reminding yourself to focus on the mid-back. If you want, you can do them with cable attachments instead of the rope version. Also, before performing them maybe stretch your tight traps, neck, and chest.

@georgesparrow100 2 года назад

@@BK-mk3vi yer sounds good, how would you suggest to stretch them?

@KnuckleHead1983 Год назад

I’ve only been doing different variations of rows

@MindPumpShow Год назад

Nice

@jamesjj1407 2 года назад

Rows deadlifts pull ups

@workoutbear Год назад

on a back day, 1. pullups for warmup, 8 sets of 10, 15 or 20 2. deadlift 8 sets. increase weight gradually to your max weight. that's it. don't do much.

@GYMSHIT 2 года назад

You guys…I have 5 brothers, 8 including you 3

@KnuckleHead1983 Год назад

But before that I had done pull ups,chin ups,deadlifts etc. I need to start deadlifting again

@MindPumpShow Год назад

👍

@adrianagolisano7871 Год назад

Pull ups Clean Rack Pull 1 arm Row

@WiecznieNieNasycony Год назад

deadlift+ chin ups+hard work most peoples in old days have big back just from farm working

@LoneWolf88849 2 года назад

If anwar jibawi was jacked he would look like this guy 0:21

@davidtriplett8105 2 года назад

Thickness is never usually a problem unless you coming from ectomorph hard gainer position. Sometimes width is hard to witness on the endo/meso-morph bodies due to the fat percentages. As soon as I got under 20% body fat, embraced neutral grip Rows, and learned how to activate back muscles using underhanded Pull-Ups I was able to attain thickness & width symmetry. Just one day for back training is not enough... And a lot of blokes go to gyms with weights not big enough to train back with optimization

@jonatinthegreat3690 2 года назад

Can I get a huge back with rdls

@LDMas 2 года назад

Would be very far from optimal for anything but the erector spine

@whitcher9995 2 года назад

the real goat exercise is to use a goat 🐐 for weighted pull ups. what's your goat dead lift bruh?

@trrill Год назад

Weird how the guys all sync up on how they pronounce "erector spinae" as "spi-NAY," almost like a cheap French perfume. There are a few correct pronunciations, but the stress is on that "SPI" part: SPY-nee, SPY-nay, SPEE-nay.