A trio of tips for back hypertrophy...
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A throw away by a lot of coaches/lifting enthusiasts is to do your deadlifts, rows and chin ups and you’re wings will grow.
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Whilst I agree mostly with that advice, it’s a little simplistic.
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Believe it or not, my back was a huge weakness early in my lifting career and I shit you not, I deleted all photos of my rear because I was embarrassed.
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So, how did I turn a weakness into a strength?
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👉🏼 Scapulae control.
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This may be unconventional advice when it comes to back hypertrophy, but it’s hugely under appreciated aspect of back development. The primary functions of the back musculature are to move the scapulae/shoulder (retraction, depression, downward rotation, addiction etc etc). Learning how to control the scapulae through both horizontal rows and vertical pulling movements makes a massive difference in your ability to develop your back.
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👉🏼 Appropriate load selection.
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The mechanics and length/tension curves involved in rows makes it such that you’re weakest when the back is overloaded the most (think barbell close to your torso, when the elbows are flexed). Dropping the ego and ensuring you have the strength to load the back appropriately through this portion of the rep is vital.
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👉🏼 Minimising compensatory movement.
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When rowing or doing pull ups, often there is compensation at muscle groups that are not intended to be doing much. For example, on pull ups, as you near the top where the resistance is highest (a descending strength curve), most people compensate by internally rotating their shoulders, thus shifting tension from the back to the delts. Similarly on rows, people compensate by swaying their torso to create inertia/momentum, or flex and extend their wrist to bring their hands closer to their midline.
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Any how, I hope this helped folks. And remember, timeless form with appropriate volumes/intensities with a well thought out progression scheme is also hugely important.
#TeamJPS 
