Back development hit a plateau, thinking about adding pull ups...

[Nike22]

My back isn't growing like I'd like it to, thinking about changing things up.

Current routine:
Seated rows, close grip 4 x 8-15
Lat pulls, wide grip 4 x 8
Lat pulls, close grip 4 x 8 OR 75deg bent front rope raises for traps 4 x 8-12
DB Pull overs 4 x 15
Rear delt flys 4 x 15

Thinking to swap out lat pulls for close grip pull ups but in the beginning I know I can only prob get 4 sets of 4, etc.
What would you drop/what would you adjust if you wanted to add some pull ups?

 

[Shelby]

This looks extremely generic, and I doubt that just adding in pull-ups is going to make much of a difference.
I don't see any movements that directly hit rhomboids (like a chest supported row, or any rowing movement with elbows high and wide) or anything that targets traps or erectors much, so adding those in
would probably make a bigger difference (shrugs, deadlifts).
You'd probably benefit from doing something a little more advanced like some of John Meadows programs.

 

[qbkilla]

Just my opinion, pullups are a great exercise, close chain movement, just make sure you can progress over time. I do em close grip. Back isn't a focus for me and I'm not looking to bring it up so that's actually my full back workout as of recent, a ton of pullups then get in some shoulder work.

 

[mexbeast]

My back isn't growing like I'd like it to, thinking about changing things up.

Current routine:
Seated rows, close grip 4 x 8-15
Lat pulls, wide grip 4 x 8
Lat pulls, close grip 4 x 8 OR 75deg bent front rope raises for traps 4 x 8-12
DB Pull overs 4 x 15
Rear delt flys 4 x 15

Thinking to swap out lat pulls for close grip pull ups but in the beginning I know I can only prob get 4 sets of 4, etc.
What would you drop/what would you adjust if you wanted to add some pull ups?

Agree with Shelby, I would add pull ups, bent over rows with different hand placement, definitely dead lifts, shrugs, and even cleans, if you can do heavy cleans that will give you traps from hell plus everything else will feel easy in comparison, same with heavy deads

 

[blackjack]

My back isn't growing like I'd like it to, thinking about changing things up.

Current routine:
Seated rows, close grip 4 x 8-15
Lat pulls, wide grip 4 x 8
Lat pulls, close grip 4 x 8 OR 75deg bent front rope raises for traps 4 x 8-12
DB Pull overs 4 x 15
Rear delt flys 4 x 15

Thinking to swap out lat pulls for close grip pull ups but in the beginning I know I can only prob get 4 sets of 4, etc.
What would you drop/what would you adjust if you wanted to add some pull ups?

You think you could only do 4 pullups? How long have you been lifting? How much do you weigh?

Also seems like you need a lot more work up the middle of the back. Take out two of those lat pulls and sub deads and rows.

 

[TheOtherOne55]

My back isn't growing like I'd like it to, thinking about changing things up.

Current routine:
Seated rows, close grip 4 x 8-15
Lat pulls, wide grip 4 x 8
Lat pulls, close grip 4 x 8 OR 75deg bent front rope raises for traps 4 x 8-12
DB Pull overs 4 x 15
Rear delt flys 4 x 15

Thinking to swap out lat pulls for close grip pull ups but in the beginning I know I can only prob get 4 sets of 4, etc.
What would you drop/what would you adjust if you wanted to add some pull ups?

Real question:
If you have lat pull downs already in, CG and wide, why would you think adding pull ups is a good idea?

This is going to become a programming 101 discussion.

 

[Mufasa123]

Pulling from the floor - deads or cleans
Get off the cables/machines for a bit - proper barbell rows for horizontal pulling and then pull ups for vertical pulling.

These are some fundamental best in class movements for back. You have none of them which I'd call a clue as to your issue. So this would be what I'd do first.

 

[Brominoacids]

Single arm supported DB rows helps me to fully lengthen the muscle and get a full contraction.

 

[fisther69]

My back isn't growing like I'd like it to, thinking about changing things up.

Current routine:
Seated rows, close grip 4 x 8-15
Lat pulls, wide grip 4 x 8
Lat pulls, close grip 4 x 8 OR 75deg bent front rope raises for traps 4 x 8-12
DB Pull overs 4 x 15
Rear delt flys 4 x 15

Thinking to swap out lat pulls for close grip pull ups but in the beginning I know I can only prob get 4 sets of 4, etc.
What would you drop/what would you adjust if you wanted to add some pull ups?

Ever just thought about changing the angles of stuff your already doing?

 

[fisther69]

Pulling from the floor - deads or cleans
Get off the cables/machines for a bit - proper barbell rows for horizontal pulling and then pull ups for vertical pulling.

These are some fundamental best in class movements for back. You have none of them which I'd call a clue as to your issue. So this would be what I'd do first.

Shit, just racks pulls would change his life

 

[Shelby]

Re-read it and I think it might be a bikini competitor's back workout
Definitely add in a lot more rows - db rows, Meadows rows, 1-arm barbell rows, Yates barbell rows, deadlifts, shrugs, and something for rhomboids (some sort of row to your sternum, basically)
Get brutally strong on free weight movements, especially rows.
No pullups needed

 

[JJT]

Re-read it and I think it might be a bikini competitor's back workout
Definitely add in a lot more rows - db rows, Meadows rows, 1-arm barbell rows, Yates barbell rows, deadlifts, shrugs, and something for rhomboids (some sort of row to your sternum, basically)
Get brutally strong on free weight movements, especially rows.
No pullups needed

Is that not too much volume if the goal is to get very strong and progress at those movements?

 

[Brock456]

Re-read it and I think it might be a bikini competitor's back workout
Definitely add in a lot more rows - db rows, Meadows rows, 1-arm barbell rows, Yates barbell rows, deadlifts, shrugs, and something for rhomboids (some sort of row to your sternum, basically)
Get brutally strong on free weight movements, especially rows.
No pullups needed

@Shelby what do you think of a width day and a thickness day? I’ve seen a lot of guys do this when trying to bring up their back. What exercises would you recommend? Pull-down variations for width, pull ups?
And row variations for thickness?

 

[luki7788]

Re-read it and I think it might be a bikini competitor's back workout
Definitely add in a lot more rows - db rows, Meadows rows, 1-arm barbell rows, Yates barbell rows, deadlifts, shrugs, and something for rhomboids (some sort of row to your sternum, basically)
Get brutally strong on free weight movements, especially rows.
No pullups needed

I am of the same opinion - this training plan for the back is a plan for some grandpa lol there are no heavy exercises here

-pullover machine or superset DB with cable pullover - 3 sets 15-12 volume
-barbell row or DB row 2 heavy sets of 8-10
-pull ups from assisted pull ups 3x max or 3x12-15
-t bar chest support elbows wide 1x double dropset topset
-deadlifts 3x12-10 alternate weekly with hyper ex 3x12-15

rear delts with back or shoulders

simple and effective sample plan

 

[Shelby]

Is that not too much volume if the goal is to get very strong and progress at those movements?

I wasn't listing a workout, I was listing exercises.
In my experience though, I responded better when I increased volume vs. doing lower volume stuff. And still focused on getting strong.

 

[JJT]

I wasn't listing a workout, I was listing exercises.
In my experience though, I responded better when I increased volume vs. doing lower volume stuff. And still focused on getting strong.

Do you still abide by the same principles?

Shelby Starnes' 3-Way Hypertrophy Split

<p>This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency. </p>

www.elitefts.com

 

[Shelby]

Do you still abide by the same principles?

Shelby Starnes' 3-Way Hypertrophy Split

<p>This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency. </p>

www.elitefts.com

I can't open that link, I don't remember. It's probably something that would work great for a large number of folks though, at least for a while. Depends on a variety of factors, like everything.

 

[fisther69]

Re-read it and I think it might be a bikini competitor's back workout
Definitely add in a lot more rows - db rows, Meadows rows, 1-arm barbell rows, Yates barbell rows, deadlifts, shrugs, and something for rhomboids (some sort of row to your sternum, basically)
Get brutally strong on free weight movements, especially rows.
No pullups needed

Ive heard you were a big proponent of banded lifts..but I’ve never heard that from you..is that still true/or was it ever true?

 

[Shelby]

Ive heard you were a big proponent of banded lifts..but I’ve never heard that from you..is that still true/or was it ever true?

Bands aren't going to make or break your physique by any stretch of the imagination. (see what I did there?)

 

[fisther69]

Bands aren't going to make or break your physique by any stretch of the imagination. (see what I did there?)

That’s why I ask..I’m not a bodybuilder..I primarily just do powerlifting and performance and I use a lot of bands..just don’t see a lot of hypertrophy carry over with them