My back started changing when I first realized I should make myself do pullups instead of wasting time by the pulldown machine (I suddenly realized that no one using that machine seemed to look like Haney despite moving a big stack of weights). I could barely do 3 in a row (and probably jerking around like a salmon), but I kept doing them until I had done 20.
After a few weeks, I upped the target number to 30. It took me about 6-8 sets to do 30 pullups! Each week, I would do a couple more, and the number of sets it required for go down. Soon I could knock out 30 in 2-3 sets. Suffice to say, I was making progress, and things started showing.
What's my point besides admitting what a puss I was? (15b0 lbs in college my friend!)Simple, pick a DIFFICULT, compound exercise, and stay with it to make some progress. There's no magic exercise, program, supplement, anything. Some folks will suggest deads, others BB rows... both great exercises (I do both), but the trick is making your body HAVE TO ADAPT TO SOMETHING THAT IS NOT WITHIN ITS COMFORT ZONE in order to deal ("survive") impossed stress you're putting on it.