Building a big back is what helps give you that instant 'V taper' physique that you desire from weight lifting. However sometimes people neglect to develop the depth of the back in a pursuit to gain width.
Below are my 5 tips to building a strong, thick and wide all around back.
Some will argue that the deadlift is better saved for leg day or just for an all around strength and conditioning day. The fact is that deadlift hits a lot of major muscle groups but especially the back.
It of course helps develop strength in the lower back. But with correct form your rear delts, scapular muscles and lower traps all get a good hit on the deadlift. Not to mention the exercise has been proven to release the most growth hormone into your system as it shocks the entire system.
2. Row to Grow
Several of your exercises in your routine should be rows. Bent over barbell (one of the best), seated cable, one arm dumbbell, t-bar; they're are a lot of varieties to chose from. Rowing exercises performed with a one second squeeze at the very end of the contraction and a good 3-4 second negative create a strong thick back. I like to drop set these and after doing 10 solid form reps throw in 15-20 high reps with a 2 second squeeze to get a big burn and help push that blood to the back and develop more definition.
3. Pull Ups
Pull ups are such a great way to build strength. I include these in every workout routine I do for myself or that I create for clients.
Even if you can only manage one. Stick to them every week. Do your one. Then jump to assist the next three but with slow negatives and do 5 sets. The goal should be to be able to hit 50 in total with no limit on sets. So for example say your first set you got 12, then second set you got 10, then 9, then 7, then 6, then a final 6 that's fine. As long as you get those 50.
I prefer wide grip pull ups but under hand (chin ups) are also just as good but put more focus on your biceps. Even doing three sets of wide grip and three sets of chins would be a nice alternative.
4. Hit Your Obliques
Hitting obliques twice a week with a good routine will help tighten your waist. Bringing in your waist and burning at that fat will bring out those lat muscles. Again the goal of the V Taper image. The tighter your waist is the wider and more imposing you will look.
5. Foam Roll
Your back is such a large group of muscles. The largest that you can train. Therefore aching from these workouts can at times, feel crippling. Stretching regularly post workout helps a lot to combat these, also again the first thing the following morning.
But a good 5-10 minutes on a solid foam roller, working out all those tight knots that will build up from training your back, it's a great way to maintain flexibility and still push yourself through those back workouts without the added worry of awful back aches for the next couple days.