Are barbell rows and chinups enough to build a massively thick back? Or do I need deadlifts, shrugs, meadow-rows, jefferson curls, hyperextensions, etc?if you could only pick 3 exercises to build a great back, what would they be?
Plank on VibraplateResistance Band Vibraplate Inclined walking Swimming
Somekind of pulldowns + somekind of rows./thread
>>76809025without understanding how ur shoulder blades work, you will never get a wide thick back. there are 6 movements possible and if you are a beginner, start by growing width rather than thickness. you are gonna need more than 3 exercises to build ur back..if i had to absolutely pick a list of essentials: high row, linear/mid row, lat pulldown, pull over, low row, and long pull.but then, you prolly won't ever get a good back. so good luck~
>>76809025Yakub Solomon recommends any type of row where your elbows end up tucking in at your sides and any pulling movement where you focus on the lats.
pullups > chinups, the thicker the grip u need to hold on to the betterfront squats and sumo deadlifts are huge back builders, front squats put immense load on the upper back Overhead Press will also build the upper back, a under-grip ROW (preferably seated) tooIm guessing you want that Upper Back thickness and density? its those lifts specifically
>>76809025Deadlift hits everything, if you don't do it you will miss things. Just from deadlift alone I am strong at chins and rows. >>76809385You're probably tiny
>>76809547God just shut up. People like you are a fucking cancer. 90 IQs trying to reinvent the fucking wheel.
>>76809025Id pick>Deadlifts >Pendlay rows>Wide grip pull ups/with a plate attached if strong enough for that
>>76809554ok i gave 100/100 S tier advice and i got this replyfuck u im done giving help on herebye fags, enjoy ur no gains with ur 1 arm cable pulldowns with 40lbs
>>76809025>shrugsAre for the traps. Make sure to go heavy. Traps need heavy weight. >deadlifts>jefferson curls, More for hamstrings, glutes, and erectors. You get trap and quite a bit of upper back development if you're going heavy enough though its often not enough. Jefferson curls take a lot of time to build up for. Better to just stick to deadlifts since you can go heavy almost immediately.>hyperextensionsMostly just for glutes and hamstrings and erectors. It's best to treat this as entirely a leg exercise as most of the work extending about the hip is done by the glutes and hamstrings. You can get good erector development. But it's not really a back exercise since it misses out on all the upper back you really can't get enough load on the upper back. >pick 3No. You need at least 4. Do chin ups, barbell rows, deadlifts, and shrugs.
>>76809385>6 movements possibleMore than that if accounting for all variations in humerus angle, the shape of the ribcage, and the shape of the spine.>list of essentials: high row, linear/mid row, lat pulldown, pull over, low row, and long pull.It's funny. Yates set the standard for back in Olympia and he never touched high row, low row, or long pull. His routine is more basic. Moreover, much of the content even of his routine is just covering all the bases for judging standard. In reality if you want a thicc back, you get it from the basics: heavy chinups/pull ups, heavy barbell rows, heavy deads, and heavy shrugs. Everything else is for detail or covering weak points which you don't discover until after you've gotten the size. >>76809547>pullups > chinupsThey're pretty much identical for training the lats if properly performed. Chin ups are just use the biceps a bit more. >the thicker the grip u need to hold on toGood for grip training. But the point of chin ups is to train the lats. You don't want your grip failing before your back. >sumo deadliftsJust do a standard deadlift. Sumo only exists to reduce rom and improve leverage so that tiny guys can cheat during powerlifting and get bigger numbers than they normally could. If you want a deadlift variation for the traps especially, do above the knee rack pulls with heavy weight. Much heavier than you could ever deadlift.>front squats put immense load on the lower backFTFY
>>76809703Look, someone who actually knows what he's talking about, responding to a confused bullshit artist. See how actually having a clue cuts through the fog of nonsense.
Horizontal pull (barbell, DB or cable row)Vertical pull (chins, pull-ups or pull-downs nobody fucking cares)Hinge (deadlift or better snatch grip deadlift)That is literally it. Become strong in all of these in reasonable rep ranges
>>76809773Not necessary. It makes no difference which direction you are facing.Getting to a 4+ plate deadlift brought my row to 2 plates for reps and chin to 1 plate for reps without training them at all.
Some pulling with the elbows flared (upper back), some with the elbows close to the torso (lats), a deadlift variation and a shrug variation. That's pretty much it.
>>768090253 lifts? Any variation of a deadlift or olympic lift. Any variation of a pull up. Any variation of a row.
>>76809595Nigga, you told someone to do shoulder presses for upper back.
>>76809025I don't think it matters too much so long as you're doing some kind of heavy compound.
