How to Build a Wide & Thick Back

In this QUAH Sal, Adam, & Justin answer the question “Is there a different way to train for a wide back versus a thick back?"
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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Mind Pump 1187: Four Ways To Build An Impressive Back
mindpumppodcast.com/1187-four-ways-to-build-an-impressive-back/
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“How to Build a Thick & Wide Back"
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[@Wayf4rer]

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

[@SXLLXNBXE]

🐐

[@SIurpeh]

🐐

[@VwapTrader]

🐐

[@MindPumpShow]

🐐

[@DryLuckz]

🐕

[@adambombdon7798]

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

[@Comicwiz27]

Same pull-ups are so underrated people are just lazy

[@ibidibi1]

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

[@MCJOHNSON95]

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]

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.

[@tumbleweedconnection7906]

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]

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

[@HondaCivic581]

@@knightraider1362 yes

[@knightraider1362]

@@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]

@@knightraider1362 try chest arms, back shoulder and legs

[@henrikapturs]

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

[@Bluecollarjoe6B9]

This is the best legit training channel I’ve found on KZbin.

[@Certified-k4j]

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

[@Cartierian]

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]

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

[@Zombiekillahx5]

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.

[@ibidibi1]

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

[@OldSchoolStrength]

This 👍

[@ripplerfx]

This channel provides so much value, thank you

[@limitisillusion7]

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.

[@georgestill2473]

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 😏

[@mynameisforrest]

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.

[@westoncroye643]

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

[@deliciousdally]

This is one of my favorite episodes

[@taylorallen8933]

I really appreciate yall! Love and respect

[@leibomsvairis]

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!

[@rhythmindset6996]

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

[@clarity2115]

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

[@tianabonney8054]

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

[@stevenseagal4987]

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

[@abdulshuyeb6193]

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.

[@NAVEENCHAURASIYAA]

Light weightttttt babyy

[@77mm73]

back width: vertical movements back thickness: horizontal movements

[@WilliamsWrestlin]

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.

[@jasonpbp]

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

[@xXShakenXx]

Sebastian Maniscalco got buff as fuck.

[@yg78t76t7]

Deadlifts and pullups is pretty much all you need for back

[@davifurtado6534]

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

[@versacejunior4412]

For me I experience better recovery when pulling from the ground

[@mendezmichael17]

Weighted pullups, Pendlay rows and lots of farmers carry

[@deepakverma-advantalivingr7304]

Great video guys

[@alfonsosoto43]

What is the best training method for muscular endurance?

[@_peterdav_]

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]

15-30 rep sets

[@sean4hero340]

@@_peterdav_ what the hell are you talking about 🤣

[@LotsOfSoap]

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

[@jonasjorgensen8759]

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.

[@michaelgomez2588]

Barbell and t bar rows

[@ryandirkse4374]

Thanks guys. This was a great vid.

[@diversekcox]

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]

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...

[@tomobrien2628]

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

[@tomobrien2628]

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

[@marcolettejo3044]

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

[@diversekcox]

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

[@maxl.5297]

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]

😂😂 take creatine and bulk up

[@clownworld360]

@@maxl.5297hahahahah

[@workoutbear]

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.

[@KnuckleHead1983]

I’ve only been doing different variations of rows

[@MindPumpShow]

Nice

[@2303mitt]

Which one should give me a great posture ?

[@georgesparrow100]

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.

[@BillCarson64]

Face pulls

[@BK-mk3vi]

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]

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

[@BK-mk3vi]

@@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]

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

[@davidtriplett8105]

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

[@kenmcclary672]

Rack Pulls

[@swampdonkey8836]

What else can I build to be wide and thick?

[@adrianagolisano7871]

Pull ups Clean Rack Pull 1 arm Row

[@GYMSHIT]

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

[@KnuckleHead1983]

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

[@MindPumpShow]

👍

[@jamesjj1407]

Rows deadlifts pull ups

[@WiecznieNieNasycony]

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

[@Just.A.Guy.On.Internet123]

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

[@whitcher9995]

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

[@jonatinthegreat3690]

Can I get a huge back with rdls

[@LDMas]

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

[@trrill]

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.

[@mickmarrs39]

Dude quit saying the word right at the end of your sentence

[@rdf098311]

Right.

[@ChripyBry]

Summary: Close grip pulldowns for Lat thickness Wide grip pulldowns for lat width🎉