Anytime a body part starts to lag behind in progression, the only logical thing to do is to give it more attention than the other parts, which are surpassing the weak parts in development.
If your current back training is resulting in lackluster back development, start training your back twice a week, or hit it with a higher priority over other body parts.
For example, if you train 5x per week with 2 rest days, a solid approach to build your back would be to do a heavy session on Wednesday.
Then, hit your back again on Saturday or Sunday. This time use higher reps and lighter weights which will really drive blood into the muscles.
What you need to do is force your back to grow by working it harder than you have before.
If you can’t handle doing 2 entire back workouts each week, you can start by doing mini-touchups.
An example a mini-touchup would be to wait until your arm workout, and then to do 1 or 2 back exercises before you start hitting your biceps.
Or you can simply adding 1 back exercise to the end of every second workout.
To build a big back do LOTS Of Lat Pull Downs, Rows, And Deadlifts
Most of my back development is due to these 3 exercises and I always start my back workouts with some sort of lat work.
Lat pulls downs. After I do three sets and my back is fully warmed up, I then hit a drop set on my fourth set. On the drop set I decrease the weight by 50% and crank out as many reps as I can.
This is called progressive overload and it drives tons of blood into the lats. Using this method you constantly try to get stronger and you start to add width to your lats, which will give your back a v-taper.
Bent rows. Rows are fantastic for back thickness and development, and are what I attribute that “cobra back” look to.
Deadlifts. Deadlifts are the mother of all exercises. Despite being a back exercise, induce great amounts of growth in every body part, even if they aren’t directly being utilized during the exercise.
Deadlifts not only hit your back VERY well and add muscle everywhere; they stimulate your central nervous system and require exertion from your entire body as a whole.
The #1 Way to Get a Crazy V-Taper is to Get Leaner
Despite my back being quite a well-developed body part, if I got very fat, you wouldn’t even be able to tell because I would be a walking rectangle.
Once I get down to sub 10% body fat though, it becomes very obvious just how wide my back is, and it produces a very aesthetic and attractive looking physique.
One of the most common areas people hold fat is in their mid section and waist. When fat accumulates here, it starts to create a rectangle shape and less of a v-taper.
Once you get completely shredded and have no fat sitting on your waist, you will truly see how aesthetic your physique can be, and how much of a v-taper you have.
To get completely shredded, and lose 7-10 lbs per month, read this article: How to Lose an Average of 7-10 lbs Per Month