Getting a jacked upper back

Iv noticed that my lower back is much more jacked than my upper back. everything up from the lower lats is a bit poverty. How do i keep the jacked lower back but also get the jacked upper back?

Heavy DB rows ftw.

Farmer's walk... although this has recently buggered my neck up.

how strict?

how strict?

Test Cyp + Rows (Various)

Train with Misha and you get huge traps

https://m.youtube.com/watch?v=jB0RYlv09m8&feature=youtu.be

I like bent rows, t-bar rows and weighted chins, they've definitely added a bunch of size on my back (along with deadlifts, farmers etc)

Not super strict, but not cheating. In the middle somewhere.

This is sound advise



hows the neck? i guess you decided against competing????

Keep wearing the hat and join me for medex machine supersets

Wide grip pull downs, heavy rows, the peck deck machine backwards (or back deck as I call it)

Unless some miracle healing occurs over the next few days it will be physically impossible for me to compete. Really annoying

Think it's a combination of muscle damage and nerve aggravation. The muscle side of things has improved, but the nerve side of things is more stubborn. Can't press and my left arm wouldn't be able to support much weight. Think I'll be OK. Just need time and a careful approach to training.

Just do this. I'm about to go do this. I may be biased due to finding their videos quite entertaining.

Actually, zerchers hit the upper back.