Need a new lift/movement for my mid to upper back.

[seriouslyfit]

Hey, everybody just a little info on me. I'm a former personal trainer now in the retail fitness equipment biz. 6'1" 180 around 6-9% bodyfat depending on consistency with diet and training. I train 5 days/week with 3 strength training and two cardio days. My issue is my mid to upper back. I look pretty impressive everywhere except my back and calves(working on them.) I need an unorthodox lift that can spur some new growth. I do the regulars- cable rows with different attachment, lat pull downs, d.b. rows, d.b. reverse fly's, pull-ups, and some odd and ends. I hardly ever get sore in my back like i do with my chest, legs, and traps. Somebody let me know if you got a trick up your sleeve. Any advice is well appreciated and thanks for your time.

[NCcanes]

deadlifts are a great way to thicken and broaden the back. they work nearly your whole body, and theyre the best for traps.

they are also great for making your body produce testosterone, essential for building muscle

Pendalay row. Like a normal bent over row except the movement is done dynamically with explosive force to allow you to use more weight.

Wanna feel the mid/upper back, get way stronger, and add some wings to that frame...that's the lift for ya. Do it twice a week.

Deadlifts once a week are kind of a given. I'm assuming that as a PT you are already doing them.

[seriouslyfit]

Great points guys. I do deads and they really help, but I need something to add to it. The Pendalay row sounds great as well. What do you think about a super setting or tri setting scheme for me? I'm currently in an eight rep scheme on my major lifts and will be dropping down to the 3-5 rep range for the next couple of weeks. Again, any advice is appreciated. I've read some of your other posts and you guys ( NCcanes and V )actually know what your talking about.

[Heretic]

You said you wanted something outside of the box and seated DB powercleans were the first thing that came to mind. This is something I have used for a while to increase my upper back strength. It hits the traps hard as well. This really strengthens the areas that support you while you bench, which is why you see a lot of powerlifters do them. I will attach a few vids so you can see what I mean. They don't look like much, but if you try them I GUARANTEE you will love them.

http://www.youtube.com/watch?v=kQOVeDGqHqQ
http://www.youtube.com/watch?v=kvVEz-tBgvg

[maverick]

Elevated snatch grip deadlifts kicked the **** out of my back last week. Probably gonna need chalk or straps for them though.

Originally Posted by seriouslyfit

GrWhat do you think about a super setting or tri setting scheme for me? I'm currently in an eight rep scheme on my major lifts and will be dropping down to the 3-5 rep range for the next couple of weeks.

Those kinds of plans work wonders for some, not so good for others. Personally, If I try supersetting I'm going to end up flat on my back for a while. The worst injury I ever got was from rows and it was from going for a PR, at the end of a workout...yeah, I know stupid huh. PRs with rows are stupid anyway.

Best for me is 5 sets of 5 with a set weight. Each rep of every set is done like a single. I concentrate on only that rep. Put the bar down after it's done. Reset myself. Start over for another single rep.

Is that the best way? I don't know...it's just how I do it...and keep myself safe in the process.