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I've been focusing a lot lately on horizonal rows thinking that would help thicken my back, and it has, however mainly the outside lats, just below the shoulder. I was wondering what should I be doing to thicken the middle back, and also widen lower lats? Thanks

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6', 212 lbs, ~15% BF

Barbell Rows, and Deadlifts seem to do the job for me.

I agree..Deadlifts, rack deadlifts, barbell (js) rows are all that needs to be done. Your lower lats will appear more and more as your bodyfat level drops.

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If you are looking for a "muscle-mag" answer, this would be the one:

Back-
1.Upper- Pull-ups (wide grip, behind the neck), machine pull-downs, machine pull-overs (or straight arm pull-overs with bar)
2.Lower- Close grip pull-downs, reverse grip pull-ups, close grip cable rows.
3.Middle- Bent-over barbell rows, wide grip cable rows, dumbbell rows (one or both hands at once).
4.Lower- Deadlifts (straight leg or not), hyperextentions.
5.Traps- Barbell shrugs, dumbbell shrugs, upright rows, deadlifts.

This was taken from the Arnold S. encyclopedia. His views reflect the steroid age of bodybuilding...Prefatigue sets, tri-sets, high volume. Some people do respond to high volume..A very few...But for the vast majority, it doesn't.

If you really want a bigger back, you need to increase the frequency well beyond the traditional "I blast my muscle once every seven days" .. If you were to work your back hard 2-3 times a week, you'd be amazed.

To summarize, if you do 1-2 muscles per day with a once a week frequency, you'll "benefit" from 52 growth cycles in a year. But, if you work your muscles twice a week, you'll go through 104 growth cycles in a year...See where this is going? If science is applied to bodybuilding instead of muscle mags, the world would be an bigger place. Refer to the Hypertrophy-Specific Training thread for more...

HST thread found here

2) Acute vs. Chronic Stimuli
In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

ok, thanks a lot.