How do I grow a wide back?

work lats. lat pulldown, rows, pull ups

>>39020262
Thanks lad, anyway I could incorporate that into my madcow program? should I do like 3x10 or also 5x5?

File: 1475169840615.jpg (42KB, 490x427px) Image search: [Google]

42KB, 490x427px

>>39020262
>>39020279
holy shit if you don't respond I'm going to kill myself

>>39020279
You should get a real program

>>39020331
This is why your gf left you, because you're needy as fuck.
Read the sticky

>>39020363
Why is madcow bad?

>>39020425
Not enough volume or frequency, also Madcow already has rows programmed into it so what are you even asking

>>39020476
What would be a better program?
SL worked great for me actually when I first started it, got my bench to 215 and switched to madcow, made it to 250 bench and stuck atm actually

>>39020503
>>39020476
That's it I'm getting that noose

borrow some of mine.

my back is too wide :(
im a girl, so it looks weird

>>39020622

i want to fuck you

i'm raelly horny right now

jesus christ i would spit on your face and lick all your body until your clitoris and then fuck you harsh until all your body shakes from intense pleasure

>>39020684
is this the new glomp?

>>39020503
you got to a 250 bench and still dont know what fucking exercise gives you a wide back?

>>39020684
This is why grills seldom make their presence known on fit

weighted chin ups, lat pulldowns, t-bar rows

>>39020745
How do I lift with my chin?

>>39020254

Tbh even I don't know and I b&c (1yr and a half, lifted 5 years before that), I can do pull ups with a total weight of 180kg for 1 rep and my back isn't really that big.
I mean I barbell row 160kg 1rm

But nah only my traps, shoulders, tris, chest and quads are big. Granted I did end up benching 180kg and squatting 250kg.

I honestly think a smaller waist would help a lot, due to the ratios, lose fat, focus on normal pull ups, wide pull ups, close grip pull downs, barbell rows, lat pull ins with the straight bar. Chest pull overs, one arm rows etc and eat enough.

Honestly it's a pisstake though, my back is obviously thick and dense but it lacks that immense width I thought I'd have, especially on gear and it being as strong as it is (I am a very good puller versus pushers)

So part of it is also genetics, insertions and a host of other factors.

>>39020503
do 5/3/1, you're at that stage now.

>>39020705
lol I bench 180kg (396lbs), did 150kg (330lbs) as a natty 5 years in and don't know what gives you a wide back, and I roid.

>>39020766
here's your (You)

>>39020788
>do 5/3/1, you're at that stage now.
By this you mean 3 sets? one set of 5, one of 3, and your max at the last set?