Flex, question for the CPT:
I am a little lacking in my lower lats as well as back depth (that thick deep 3D look you can get in your back) My back is pretty wide overall, I just want to polish it up some.
What do you recommend? I've read that underhanded just about everything works the lower back. Is that right?
My back workouts are pretty crazy... here's what I did last week:
not including the warm up set that I do before every exercise. All increasing in weight every set.
4 x 12 bent rows regular grip
4 x 12,10,8,8 dead lifts
4 x 12 lat pulldowns wide grip
4 x 12 seated rows close grip with a drop set for the 5th set (10,10,10,12 of 180, 140, 120, 100lbs) with a spotter to change the pin so I don't really stop.
4 x 10 DB rows
4 x 15 lat pull over (http://www.exrx.net/WeightExercises/...rPullover.html
all that in 1 hour.
This may sound a bit different than what you're used to hearing but I honestly believe BB Rows are the king of lat development. Here's what I'd recommend when rowing:
1. Row a little lower to naval level. Rowing low will prevent using arm flexion as well.
2. You don't have to extend your arms completely. Yes, extend them as far as possible but you don't want your arms locked out. Locking the arms out takes tension off the lats.
3. Using a power tempo is much more beneficial than using a tension tempo here. Don't focus on going light and 'squeezing', it's not as efficient as using a power tempo.
4. You don't have to pull the bar to your torso but make sure you pull as close to it as you can get.
5. Momentum is useful in this movement.
Go heavy, cheat a little bit. Rows take awhile to get the full grasp of. I'm still trying to perfect it myself.
That looks like a little too much as far as a back workout goes. What's your split look like? I assume with all that volume/workload/intensity in one session that your back is worked only once a week, correct?
If you're looking for some thickness, I'd go with lower reps for some of the exercises.
Here's a sample back workout off the top of my head:
Chins (either hammer grip or close grip):
Body weight x 6-15 reps (4 sets)
Rack Pulls (setting @ mid shin):
3-5 reps (4 sets)
Chest Supported Row:
6-10 reps (3 sets)
5 reps (3 sets)
Close Grip Seated Cable Row:
8-12 reps (3 sets)
The closed grip chins would really add some width to your lower lats. I'm a big fan of pre-exhaustion methods. The chins will really help your muscle-mind-connection when doing the rack pulls and should help you pull hard to your pelvic area with the rack pulls.
More than anything else, the close grip chins will help maintain that width that you're satisfied with. We're not looking to enhance your width (going off of what you said) so we'll try to maintain with the closed grip chins.
Judging by what you said, I'd feel this would be the best routine to help achieve your specific goals. You said you're happy with the width but are looking for a bit more detail/thickness (right? i'm not too sure what you mean by depth ~_~).
Heavy rack pulls, heavy barbell rows, and hammer strength chins are ideal for back thickness/detail. The chest supported rows and cable rows are just there to give you more volume as it seems like you feel you grow best with high volume.
Back and legs are the hardest body parts to develop. It's a craft more than anything else.
I need a little bit more info to appropriately design something for you but that routine should really help in the thickness department. I left the weight open to you and gave you some options as far as the rep range goes so I'll let you interpret it openly.