need help getting my lats bigger

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    need help getting my lats bigger


    I need some help making my lats bigger and my back wider. Open to anything

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    6'3 185lb = you need to make everything bigger.

    Weight Chin-ups, weighted pull-ups, barbell rows, kroc rows and deads. Heavy and lots of 'em.
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    Deadlifts, Wide Pull-Ups with PROPER form, BB Rows, Pullovers, etc.
    M.Ed. Ex Phys
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    How many reps and sets should I do?
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    Quote Originally Posted by Resolve View Post
    6'3 185lb = you need to make everything bigger.

    Weight Chin-ups, weighted pull-ups, barbell rows, kroc rows and deads. Heavy and lots of 'em.
    So how many sets and reps should I be doing to build lean muscle?
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    Quote Originally Posted by Montesano813 View Post
    So how many sets and reps should I be doing to build lean muscle?
    Everyone is different but its going to be between 5-15 for mass you need to find out what part of that range is going to work for you.

    I also recommend watching Dorian Yates' blood and guts.
    AWESOME PULLDOWN!!!
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    Quote Originally Posted by ItsHectic View Post
    Everyone is different but its going to be between 5-15 for mass you need to find out what part of that range is going to work for you.

    I also recommend watching Dorian Yates' blood and guts.
    AWESOME PULLDOWN!!!
    Ok thanks man
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    proper form with your workouts will work.

    you know how to elevate your scapula during a shoulder shrug?
    do the opposite and thats called scapular depression.

    so keep your scapula depressed during every exercise and when you perform either a row or a lat pull down or anything. try to crack and imaginary egg inbetween your shoulder blades. you should really feel it more in your lats rather than right behind your armpits.
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    Quote Originally Posted by Montesano813 View Post
    So how many sets and reps should I be doing to build lean muscle?
    Whatever the **** you want. There's no magic number. Some days I do 5x5 followed by 2-3 of as many reps as possible.

    Other days I grab a DB and row until failure for a few sets.

    Other days I do nothing but dead singles.

    Mix it up.
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    All the above + consistent macros/diet=success w/ personal goals.
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    where can u wach it at?
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    Pull-ups.. lots of pull-ups!
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    Would you say chin-ups build more width or depth?
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    I started doing a pulldown with a cable machine in a chin up position with my hands about 7 or 8 inches apart. It has been killing my lats......much more that wide grip pull downs ever did....surprised me. I do 3 sets of about 10.....until failure that is.
  

  
 

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