Ok here is a sample back workout for what you're looking for
1) Deadlifts, daily triple, 1x3 back down @85-90% max triple
2) Dead hang pullups, work up to adding a 20k plate on for 5 reps
3) Rows or row variations, start each rep from a dead stop and brace your back and core- an example is strict pendlay rows, or even Yates Rows which I find superiors.
4) Heavy shrugging in 5-8 rep range.#
The name of the game for V=Taper is wide, wide, thick dense lats, rhomboids, traps, erectors, rear delts and a sharp waist, sub 12%ages.
Go get dat dere ghetto'd up look. Attachments are not available: Download requirements not met
You need 5 years consistent training to get a dense back, it ain't a fluff muscle, it is built off heavy irons.
post edited by Hagakure - 2015/04/02 03:26:08