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 Anabolic Discussion Board
 Gimme some opinions on lat workouts!
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| Author | Topic: Gimme some opinions on lat workouts! | ||
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Elite Bodybuilder 
Posts: 646 |
Ok guys.. I so desperately want to get my back wider, and its getting wider then it use to be.. but it still sucks. Here are the excercises I currently do......... Deadlifts      | ||
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Cool Novice 
Posts: 33 |
alright spunky, i know that i am small, and that i am only a novice, however..... I use a narrow grip or close grip chins, pulldowns, cable or dumbell rows.. this hurts me a lot.... Sometimes if i go heavy I feel it right down my whole side.... Just a suggestion, but you probably have tried all of these..good luck with the burn... ------------------ | ||
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Elite Bodybuilder
Posts: 646 |
It didn't take a whole lot to make em hurt whenever I first started out, but now I don't know if I need to do more or what...... I want to go back to those days whenever I couldn't hardly raise my hands the day after working lats........ then i actually feel like i worked em........ | ||
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Cool Novice
Posts: 33 |
everybody loves that feeling..... maybe you are overtraining? how often do you work em? | ||
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Amateur Bodybuilder 
Posts: 109 |
Row,row,row.I start with barbell rows followed by dumbell rows, cable rows, deadlifts & pulldowns to the front.If you can't feel your back being torn apart, drop your weight to 75% of your max lift on any given exercise & put your mind & concentration into your back.Always leave your ego at home.Isee little guys cable rowing more than me all the time, but while they look like middle distance runners,i look like a bodybuilder. | ||
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Pro Bodybuilder 
Posts: 508 |
My fav back exercises: 1) bent over rows deadlifts- but i admit it.. i hate the damn things, but i do my time. Well when you're working your back, make sure that you're actually working your back (not your arms. it's not arm day). Don't jerk with your entire body. It doesn't take much weight to grow, it's pretty funny to see small ass peeps doing mad weight but with form so bad it could make you cry. If you've been hitting your back hard for a while and haven't had much results- do this just for kicks: 1) Use half the weight you normally do. | ||
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Cool Novice
Posts: 30 |
for the chins and any lat pull down dont go to wide, I used to go as far out as i could and now i grip right at the joint where it starts to taper down. this has done a lot for my back, make sure you concentrate on the squeeze and see those muscles in your mind. trapsaplenty | ||
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Elite Bodybuilder
Posts: 646 |
I only train my back once a week just like all my other body parts. I train them w/ my biceps. Thanks for the suggestions bros! | ||
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Amateur Bodybuilder
Posts: 65 |
heres a good way to start you back workout, it has helped me greatly, 5 sets of wide grip chins all to failure, then five sets of close grip chins all to failure and some assisted lifts, 3 sets bent over rows, 3 sets dumbell rows, then four sets of deadlifts | ||
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Amateur Bodybuilder
Posts: 285 |
switch from pulldowns to chins. On your last set of chins just hang on the bar as long as you can. (minutes if you have too!) I did this in gymnastics and it is good for back strength. finish with some close grip pulldowns. use good form on the B.B. row (one of my past mistakes). try using an EZ-curl bar. my back workout: it's simple, and effective. try superseting chins/rows. | ||
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Pro Bodybuilder
Posts: 570 |
You're getting lots of fine feedback here. Let me add a thought. Use a double cable stand, with the cables in the high pully position, hand grips on each one. Put on about 135, 150# or so on each stack, grab the handles, and drop to your knees between the cable pylons. Your arms should be up and out at about a 60-degree angle. Now, bring your upper arms down to your side, just like doing a pull down on a lat pull machine, only you're pulling IN as well as DOWN, and you have to concentrate on using your lats, not your bis. This is crucial, just like the brothers say. Try to do 8 to 12 reps, and repeat for three sets. Give it a whirl and see what you think. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
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Amateur Bodybuilder
Posts: 241 |
I like any type of rows...barbell, dumbell, cable, t-bar (if your gym has a good one). And hold the contraction for a few seconds. Low reps/Heavy weight usually. Use good form. And stop looking at those fitness chicks wearing thongs under their stretchies! Concentrate, man! ;-) Of course, change your routine from week to week. | ||
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Elite Bodybuilder
Posts: 646 |
Thanks for the feedback fellas. I am going to lower the weight and start concentrating on the muscle more. | ||
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Amateur Bodybuilder
Posts: 106 |
Need some advice myself...good lat...let me hear it...I usually hit lats with Back and shoulders... ------------------ | ||
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Amateur Bodybuilder
Posts: 116 |
i love one arm dumbell rows and close grip chin ups...good burn for me!!! shaw | ||
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Cool Novice
Posts: 37 |
dude, let me tell you what...my lats are easily my best bodypart....and I only train them once a week, along with chest. I train hard and sometimes throw in some drop sets. I only do three movements for my back....and it rocks!!! they are: lat pulldowns...key here is to CONCENTRATE on the movement and NO body swinging! Too many guys look like they are doing lower back exercises from using WAY TOO MUCH weight on the lat pulldown. This is the key: Think of your arms as merely cables attached to the bar...and forget your biceps are even there......and squeeze your lats back and together. Try to make them touch as you pull the bar down.....and contract and hold for a split second at the bottom.. At the top of them movement, flare them out to get maximum contraction. Just remember....slow movements, flare out at top, squeeze together at bottom for max. contraction. Vary the movement to behind the neck and pull down to chest on other sets....keep 'em guessing. Also, do bentoever rows with barbell while standing on a bench....use overhand/underhand grip and pull to your navel, then straight down, all the way down. Again, moderate weight, do not (key) swing and bring your stomach down to meet the bar...pull it up to your stomach. That's the key, and as always, CONCENTRATE. Finish up with one arm dumbbell rows brought to hip.....if that does not light 'em up, nothing will! :-) Be prepared to be sore! Also: here is an example of a set structure I use for pulldowns: 10 x 140
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Pro Bodybuilder
Posts: 570 |
Thick1: Why do you do your bar rows "standing on a bench"? Please explain. The rest of your post looked real good, but I don't get that part. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
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Amateur Bodybuilder
Posts: 235 |
...he does that so he can go low without the plates hitting the floor... Thick had the best advice so far.....look at your arms as hooks and forget your biceps are even there.....totally concentrate on touching or squeezing your shoulder blades together while sticking your chest out....if you cannot do this you are without a doubt going too heavy.... [This message has been edited by hooch (edited November 05, 2000).] | ||
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Cool Novice
Posts: 37 |
hooch, you're correct.....I stand on a bench (flat bench press benches work best...just rack the bar on the supports) to get maximum stretch on the lats....if you stand just on the floor the 45's will hit the floor before you get a full stretch....some of the dudes will you look at funny when you climb up on the bench for the first couple times....but they won't laugh long when they see your lats G-R-O-W, and they'll come over and ask what the hell you're doing for your lats! Just remember when it comes to working Lats...your biceps don't exist, stretch at the beginning of the movement and SQUEEEEEEZE at the end....try to make your lats touch together. AND NO BODY SWINGING! Do this all and you'll be sore as sh*t the next few days. All in a hard day's work. :-) | ||
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Amateur Bodybuilder
Posts: 109 |
I was curious should i move my deadlifts to the end of my workout! i mean they take so much outta me bu i guess there are very benifical to building a huge back so, i was just curious | ||
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Amateur Bodybuilder
Posts: 99 |
SPUNKY...FLEX has a nice 22 page back article this month. For lifts, I usually go with barbell rows, dumbbell rows, seated cable rows, wide grip chinups, wide-grip lat pulldowns. Here are some alternatives tho: Machine Pullovers/barbell pullovers | ||
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Elite Bodybuilder
Posts: 606 |
wide grip chins for a wide back. throw in some wide grip lat pulldowns, reverse and to the front, some one arm dumbell rows, pulley rows. alternate wide grip chins with some heavy barbell rows. after every set you should feel like you have to puke, thats when you know your workin em' good luck! | ||
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Elite Bodybuilder
Posts: 716 |
heres one of my best back workouts..... wide grim chins(for 10 mins straight minimal rest) barebell rows or dumbell rows 5 sets close grip cable row 4 sets pulldowns front and back 4 sets deadlifts 3 sets ------------------ | ||
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Amateur Bodybuilder
Posts: 51 |
All of these suggestions sound great, but no one mentioned weighted pull ups! Start with a 25lb plate on a dip belt and try getting 10-12 reps. Then go to a 35lb for 8 reps then 45lb for 6 reps. Last set do just your bodyweight to failure. Also include rverse pull downs bringing the bar to your lower chest pushing your elbows in back of you for a good squeeze. This really hits the lower "rope" of your lats which a lot of guys lack. I was doing dumbell rows for a while and got bored so I started doing bent over rows with a curl bar. The grip is much better! I also bought this bar specifically designed for shrugs that you actually climb into. Its great, you dont rub your thighs with the bar and it forces you to concentrate on the movement. Hope this helps. " As a bodybuilder you must always share your fortune with others, so when people ask if they can touch your body, LET THEM!" | ||
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Amateur Bodybuilder
Posts: 77 |
I do back and bi's together: Deadlift | ||
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Amateur Bodybuilder
Posts: 252 |
Variety of rows, then finish on wide grip chins. Don't do too many sets (8 max total) | ||
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Amateur Bodybuilder
Posts: 68 |
Bent rows should kick your ass. Nick |
All times are ET (US) | |
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posted November 04, 2000 06:24 PM