Problems while training back

[Benzi]

I don't understand what is wrong with me! I have been lifting for 3 years now and all of my lifts have gone up significantly except those involving my back (although mu deadlift has increased). Excercises such as the row, lat pulldown, bent over row, one arm row, havn't gone up that much or at all. As the build of my back is concerend, my outer lats are getting wider while my upper back seems to be staying the same. I seek a thick, defined upper back and whatever i'm doing isn't getting me there. BF is not a problem so i should be able to see the definition in my upper back. My lifts consist of those principles of the hit program. Could this be genetics?
Please, any info will help greatly.

 

[Scotsman]

What does your back training look like. Without that info can't help you very much as to whether your training is the problem or your genetics. Most likely it is your training may not be for the area you are trying to develop.

 

[Benzi]

well then, what is the best excercise for the middle upper back?

 

[natural-mike]

Barbell rows are the best for middle / general thickness. Try changing the grip I use underhand palms up grip, if you have been doing that then try palms down.

Also I am a big believer in pull ups, most people choose lat pulldowns because they are easier, going the easy route wont get you anywhere.

My back work is simply sets of pull ups with weight and barbell rows, thats it. My back is like a friggin Buffalo.

Mike

 

[Benzi]

thanks for the advice
will try palms up grip next time

 

[Scotsman]

Another good one is cable rows but bring em high like to your chest instead of stomach. Though the barbell rows will definately target what you're looking for.