Author Topic: Quick upper back thickness  (Read 1810 times)

Cap

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Quick upper back thickness
« on: March 29, 2007, 10:21:11 PM »
Power cleans and shrugs

or

TBar rows and shrugs?

I'm thinking option 1 and I like cleans and see many football players who do them with thick ass backs and traps. 
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smaul

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Re: Quick upper back thickness
« Reply #1 on: March 30, 2007, 12:12:34 AM »
Power cleans and shrugs

or

TBar rows and shrugs?

I'm thinking option 1 and I like cleans and see many football players who do them with thick ass backs and traps. 

Either power cleans or tbar rows, definitely.  Shrugs are good if you alternate a lot between front, behind, dumbells etc.  Personally I dont find shrugs work that well unless I drop the weight slightly so I can get a squeeze, I used to just use a load of weight but it seems to work better with a lighter weight.
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Mike

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Re: Quick upper back thickness
« Reply #2 on: March 30, 2007, 04:28:26 AM »
Either power cleans or tbar rows, definitely.  Shrugs are good if you alternate a lot between front, behind, dumbells etc.  Personally I dont find shrugs work that well unless I drop the weight slightly so I can get a squeeze, I used to just use a load of weight but it seems to work better with a lighter weight.

Heavy Power Shrugs, Deadlifts, Cleans, seated High Cable Rows....all good ideas.

smaul

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Re: Quick upper back thickness
« Reply #3 on: March 30, 2007, 04:33:05 AM »
Deadlifts

forgot the deadlifts,
definitely do deadlifts
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thewickedtruth

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Re: Quick upper back thickness
« Reply #4 on: March 30, 2007, 05:46:00 AM »
deadlifts AND t-bars! :D

jpm101

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Re: Quick upper back thickness
« Reply #5 on: March 30, 2007, 10:00:54 AM »
Without a doubt, Power Cleans off set pins. Or two heavy reinforced  boxes. Try 7-10 reps of 3 or 4 sets. Ever get the chance to be near Olympic lifters, check out the extra thick upper backs. Even guy's in the lighter divisions are dense in that area. Pull's are one of their core movements. Try to keep the upwards motion of the bar close to the body at all times.

Hi-Pulls are another superior exercise for the upper back area. These two exercises will also influence the posterior delts very well. They both are also learning exercises, so a little practice  and correct form will be required at first. Might also include, if you wish, shrugs using a trap bar or heavy DB's.  A 'T' bar use would be very limited to give anyone that impressive and rugged power look of a thick and full upper back. Good luck.
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Re: Quick upper back thickness
« Reply #6 on: March 30, 2007, 01:11:37 PM »
Rack Deadlifts from mid-knee height,and T-Bar Rows.

JackCheze

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Re: Quick upper back thickness
« Reply #7 on: April 01, 2007, 06:29:22 PM »
Quick? Quick?

it's a lifestyle not a trick

robcguns

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Re: Quick upper back thickness
« Reply #8 on: April 02, 2007, 12:02:34 PM »
true it wont be that quick but you should stick to barbell rows,dumbbell rows and chins,and shrugs all heavy and reps in the 5-8 area should do it.but it will take a few months to really notice.

Cap

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Re: Quick upper back thickness
« Reply #9 on: April 02, 2007, 03:12:00 PM »
Quick? Quick?

it's a lifestyle not a trick
Quick as in doing cleans as opposed to other movements.  JPM and I have talked about cleans and high pulls before and how football players and other athletes use them and have big traps, upper back, etc.  I see guys out here ready for the draft and they have bulked up using these methods.  BTW, I did Power Cleans Saturday and my back and traps are still extremely sore.
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nodeal

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Re: Quick upper back thickness
« Reply #10 on: April 02, 2007, 04:33:55 PM »
DEADLIFTS. and keep your rows heavy.

JackCheze

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Re: Quick upper back thickness
« Reply #11 on: April 27, 2007, 09:59:29 PM »
Quick as in doing cleans as opposed to other movements.  JPM and I have talked about cleans and high pulls before and how football players and other athletes use them and have big traps, upper back, etc.  I see guys out here ready for the draft and they have bulked up using these methods.  BTW, I did Power Cleans Saturday and my back and traps are still extremely sore.

JPM is a stud, but I remember when JPM was new...

Olympic movements are pure as f__k, and great for football, but the basics are the basics