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 need help with my lats
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| Author | Topic: need help with my lats |
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A-mass Pro Bodybuilder (Total posts: 189) |
posted March 11, 2000 11:50 PM
 
My lats are lagging worse than my calves are behind the rest of my body -- they're puny. I really want that awesome triangular upper body look, too. Right now I'm doing wide grip pullups and really wide grip lat-pull-downs. Minimal growth though. Somebody help me out with some new exercises or advice? ------------------ the alpha male IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 374) |
posted March 12, 2000 12:06 AM
Wide grip exersices are not the answer! Think of your lats as a rubberband,attaching at your shoulder and the other end at your waist.If your arms are overhead, the rubberband is filly stretched,if the grip is wide it is not strecthed nearly as much. Therefore the answer is to narrow your grip.I will try to get a picture posted here of my lat spread to prove to you narrow grip is the trick! I have never done wide grip and I have a lat spread from hell! ------------------ IP: Logged |
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A-mass Pro Bodybuilder (Total posts: 189) |
posted March 12, 2000 12:29 AM
Damn, thanks Deepsquat. I will change immediately.... A couple more questions now... What's better for lat pull downs? In front or behind the head? How close should I make my grip? Hands right beside each other or shoulder width apart? should I grip with my palms facing toward me, or away? Thanks ------------------ the alpha male IP: Logged |
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GldnChld Amateur Bodybuilder (Total posts: 38) |
posted March 12, 2000 12:36 AM
Hey Bro this is some ideas. Depending on the gym you lift at, machines vary. Try low and high row hammer strength machines ( these work lats, rhoms and traps ). Another good one is dumbell rows ( put flat bench at 30 degrees lay chest down on bench, find comfortable weight and row your ass off ) I like this way it isolates the lat good there is no body movement. Just pound them with various lifts and you will see reuslts. IP: Logged |
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bigmofo Amateur Bodybuilder (Total posts: 5) |
posted March 12, 2000 02:58 AM
stick with pull downs and pull ups ,hands about shoulder width try weighted pull ups, the pulling exercises will add width, rowing will add thickness,use a weight that you can feel your lats doing the work if you go to heavy you will use more arms than back,as far as behind or in front i prefer to my chaest slightly arch your back,sorry for the long ass post. peace,out IP: Logged |
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young1 Amateur Bodybuilder (Total posts: 60) |
posted March 12, 2000 03:08 AM
I know that specific exercises are supposed to help expand the wings but, honestly I've seen very nice results from balls to the wall seated cable rows. Spend like 7 or 8 sets hitting failure on your last few sets.Heavy is the ticket(while keeping strict form) Just start going nuts on your back bro. Every exercise just slaughter them.Good luck! IP: Logged |
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WCP Pro Bodybuilder (Total posts: 332) |
posted March 12, 2000 03:14 AM
when doing a pulldown or up you should be able to touch your head to the bar while your arms are at a perfect 90 degree angle, try doing the wide grip pulldowns, coupled with the V handled grip pulldowns...but I have found that pullups with proper grip distance has worked the best...but the lats are one of my few genetic favors.. Later, WCP IP: Logged |
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hardness Amateur Bodybuilder (Total posts: 46) |
posted March 12, 2000 03:39 AM
close grip is bettr. Dont do pull downs behind the neck ,will rip shoulders to bits. Use plenty of T.Bar rows,Cable rows,Close grip front pull downs. Allways do 1 arm dumbell rows(Heavy) IP: Logged |
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beerbarbq Pro Bodybuilder (Total posts: 125) |
posted March 12, 2000 05:40 AM
Ditch the pull downs completely, do narrow and medium grip pull ups and chins and make sure lower for at least 3 seconds and get a full stretch, and get a belt you can attach weight to so you can do some really heavy chins, and dont forget to stretch between sets. Rows are great too, bent over barbel and dumbell. IP: Logged |
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A-mass Pro Bodybuilder (Total posts: 189) |
posted March 12, 2000 03:48 PM
thanks guys. IP: Logged |
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chestyII Pro Bodybuilder (Total posts: 292) |
posted March 12, 2000 04:08 PM
I have done wide grip pull downs, wide grip pullups etc etc. If you think of your back as being comprised of several stations, ie. inner back, outer back, upper back and lower back then each exercise will you do will become more meaningful. For my inner back I perform very narrow grip exercises, seated rows, narrow pulldowns/pullups, narrow t-bar rows. For the middle to outer back I use wide overhand grip (shoulder width plus a bit) and underhand grip bent rows, wide grip t-bar, medium grip pulldowns/pullups, one arm rows. These will build a lot of thickness, must go heavy. For the wide wing look, If you think of how your lats connect they connect to the under side of your arms, and down at the waist area. They help in pulling your arms down to your side. So to help them get "wider" use a wide grip (about shoulder and a half width) and pull down in front to your middle to upper chest, wide grip seated rows. Do not go so wide that you over stress the shoulders!. Check out my website http://www.seriphos.net/CHESTYS/chesty.htm goto the photogallery and check out the NGA 99 and the 2000 update pic's. You will see my back and I consider it pretty big. Judge for yourself. Remember, you have to find what works for you. Deepsquat, send me your pic and I can post it for you on the website ------------------ IP: Logged |
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studcj Pro Bodybuilder (Total posts: 281) |
posted March 12, 2000 04:08 PM
I get as close a grip as possible on all lat excersises because it gives you more range of motion = working the whole muscle= bigger muscle. ------------------ IP: Logged |
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Gobler Pro Bodybuilder (Total posts: 102) |
posted March 12, 2000 05:55 PM
I agree with Hardness. Close grip for range of motion. My lats are my best bodypart. I do an exercise that never see anybody in the gym do. Glose grip hanging reverse shrugs. I sqeeze out as much movement as i can. IP: Logged |
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dogboy Pro Bodybuilder (Total posts: 110) |
posted March 12, 2000 06:46 PM
Some people have high lat attachments, maybe this is you. IP: Logged |
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the truth Pro Bodybuilder (Total posts: 119) |
posted March 12, 2000 08:19 PM
I use triangle handle for pulldowns, triangle handle for seated cable rows, and shoulder width grip for weighted pullups. I also like Cybex's version of t-bar machine. No strain on lower back, but the weight feels very heavy; I can only load four plates on it. IP: Logged |
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THESAINT Amateur Bodybuilder (Total posts: 28) |
posted March 12, 2000 08:27 PM
YOU HAVE TO ROW YOUR ASS OFF BUT REMEMBER THE SRETCH IS AS IMPORTANT AS THE CONTRACTION. DON'T ROUND YOUR BACK BUT LET YOUR ARMS AND SHOULDERS COMPLETELY SRETCH OUT AND THEN PULL BACK AND TRY TO TOUCH YOUR SHOULDER BLADES TOGETHER. IF YOU CAN'T HOLD THAT CONTRACTION FOR A SEC. YOU HAVE TO MUCH WIEGHT ON. IP: Logged |
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