16 weeks out back shots 20 y.o.

[Freak]

Can anyone give me some suggestions on how to bring up my upper back? As you can see I have trouble with it, especially noticeable in the lat spread.

Right now my back routine is:

lat pulldowns to the front, bentover rows, deadlifts, one arm db rows, seated cable rows.

 

[Big04pimpin]

To me, it looks like the lack of traps is what is taking away from your upper back. Your width is there, and the deadlifts do look like they are working too(lower back). Oh and nice whole in your wall.

 

[Freak]

To me, it looks like the lack of traps is what is taking away from your upper back. Your width is there, and the deadlifts do look like they are working too(lower back). Oh and nice whole in your wall.

thx. my step dad put a lot of effort into creating that hole when he was drunk. btw look at the lower left corner of the lat pic. my cat looks like a friggin owl. creepy..

 

[Daniel Andersson]

Shrugs behind your back should do the trick

 

[Freak]

Shrugs behind your back should do the trick

Yeah I think I'll start focusing on traps more.. To tell you the truth I don't even remember the last time I've done em.

 

[Daniel Andersson]

Yeah I think I'll start focusing on traps more.. To tell you the truth I don't even remember the last time I've done em.

Its a great excersise.

 

[Tonyk212000]

You do look very good for 16 weeks out.

 

[The Creator]

T-bar rows always seem to hammer my upper back pretty well. Great pics by the way. That teres major is going to pop out and tie in real nicely when you are all shredded.

 

[DriDDeRz]

looking good bro, keep us updated
whats your current stats
weight etc

@ your cat and the whole in your wall

Any front shots?

 

[KM110]

Looking great bro. Traps could need some work, but everyone hits the stage with some lagging parts. Keep us updated bro.

 

[Freak]

Thx all. I weighed myself a week ago, I was 198 lbs, at 5'9". And like I said I'm 20. I'll make some front shots soon as well. I think my legs seem to be the weakest body part at the moment. I took some time off after my last show and when I got back into training legs were the least of my concern and I rarely trained them. And now I'm realizing that they're far behind as they've atrophied quiet a bit in the past few months so I gotta hit em hard now.

 

[sqwert]

you def look on track man. your back is looking thick. should come in right on schedule

 

[The Creator]

That is some solid weight to be carrying around on your frame especially considering that you are quite lean bro!

 

[Rocky]

Pics look really good. Aswell as the suggestions about trpap work judging by what you're already doing it looks quite thickness and mid/lower back oriented - try some more chin type work.
Look good though buddy.

 

[knight_rider]

yeah looking great for 20, start doing rack deads, i had the exact same problem as you, barn door width and no upper back thickness, starting doing rack deads, and whammo, upper back thickness, the rack dead does for your upper back thickness, what regular deads do for your lower back thickness. set the pins at your knees and load up the bar and go nuts

 

[SerbMarko]

seems that your on some good juice

 

[Braaq]

You look awesome for 20 bro
The lower thickness is there, and the width with detail is impressive. Your traps are not a real weak part, but can be brought up a bit. Simple shrugs with BB in the front or back, or DB shrugs will bring them up easily. Keep up the good work, its obviously paying off.

 

[u4icpain]

good stuff man

 

[Napol3onator]

looks good

 

[Freak]

seems that your on some good juice

damn right