i’ve had pretty good luck with my back growing fairly easily, but thats after a year of crew in college, which definitely helped…
here’s one of the programs i’ve been using since, and seeing AWESOME results:
first is barbell rows… HEAVY. 5 sets or so; 1 warmup/20 reps (controlled, dont just rush through em), then pyramid up the next four in weight, going from about 10/12 reps to no less than 6/7. the thing with these is you have to play with it and find the form (and grip) that allows you to get the best pump from your pull. dont just slam on weight and yank it up–you wont get anywhere without good form; especially these.
second, some kind of pull-downs. i use the small v-handle, and do 4 sets of about 6/7-12. again, go as heavy as possible, and make sure you feel that pump with every rep.
then take that same tiny v-handle, and find an olympic bar and a corner of the room. stuff one end in the corner, and pile weight on the other end. put that v-handle on the side closest to the weight, just inside the collar. these are tricky cause you have to make sure the other end doesnt fly up and break something… (not like i know that would happen…) same sets/reps for these, and try and go heavy while keeping the same degree in your back. also, DON’T ARCH YOUR BACK!
finish it off with some good ol’ dumbell rows; same amnt of sets/reps.
you should be bustin your ass on all these, and not feel fine after each set. try it, and make sure you’re eating right as well, and your back should catch up to your chest sooner than you think. a lot of it is mental, also.
hope this helps; tell me what you think,