Trouble with my back

[Littlea]

I am having trouble adding any sort of true mass and definition to my back, both upper and lower. As mentioned before, I am a smaller framed dude. 5'8" 150 LBS.

My abs, arms, butt and legs are all ripped and ready for boating season (That's right ladies. Little a is here to please..... JK - Happily married)

All jokes aside, I am having a lot of trouble adding anything to my back. I have a strong core in the front, above average on the sides, but weak on the back.

Anyone have any suggestions? I am leaving my corporate job to join the fire academy and really need to have a strong back to lug gelatenous fatties down several flights of burning stairs. I'm going to try my best not to get killed in this job as my wife and son are very fond of me and I am scared to die in a burning building sandwiched between a fatty and the floor.

 

[wesrman]

Are you doing heavy deadlifts, rows and chins???

 

[Littlea]

What are chins?

Rows yes. Deadlifts no. Not sure what a chin is.

 

[wesrman]

Theres your problem right there. Deadlifts are possibly the best exercise of all.

Chins are chin ups.

 

[Littlea]

mind providing a brief synopsis on proper deadlift form

I feel like they dont do crap.

 

[wesrman]

They do so much its not even funny.

They work the entire body pretty much and increase serum testosterone and a bunch of other hormones that cause your muscles to grow.

They also make you more powerfull all over and balance your pull strength (deadlifts)with your push strength (squats). you wouldnt bench but not work you lats would you??? No because that would cause an imbalance. the same thing happens if you squat but dont do deadlifts.

 

[evan]

What does your routine look like now?

 

[~LV~]

You say everything else is ripped right? This leads me to believe that your eating to lose fat? If this is the case it's going to be hard to put mass on your back due to the lack of material for growth.

Heavy Deads, Rows (Barbell & Dbell), chinups, etc....along with your diet dialed in correctly, should give you the results your looking for. I used to think genetics played a big role and while I still believe they could possibly limit you, I also beleive there is ALWAYS a way around the genetic obstacle.

 

[leckbass]

Deadlifts do more than you can imagine. Its the best exercised you can do, especially to help lift those fatties!!!

All kidding aside. If you want a stronger back, you need to build your routine centered on the deadlift. The worst thing for this exercise is your ego, it will break your back. You need to start low and slow, proper form is mandatory! You WILL get stronger!

There are a lots of good videos on the web:



Here is one