Building Bigger Lats

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  1. Building Bigger Lats


    I am currently on a cycle of PHs and would like to take this opportunity to build my weaker areas, one of which are my lats. I was wondering how my current back routine could be changed to build the most lat width and thickness. I would like to be able to do wide-gripped chins with my bodyweight (at least..)

    Barbell Deadlifts: 3 sets 4-6

    Barbell Rows: 3 sets 6-8

    T-Bar Rows: 3 sets 6-8

    WG Pulldowns: 3 sets 6-8

    Hammer Grip Chins: 3 sets 4-6


  2. my back routine is as follows

    DB shrugs 3 sets 5-8reps
    BB deadlift 4 sets 6-10 reps
    t-bar or BB rows 3 sets 4-6 reps
    chins 3 sets 4-12 reps

    and a side note i dont specificly try my biceps seperately
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  3. Quote Originally Posted by cobain67
    I am currently on a cycle of PHs and would like to take this opportunity to build my weaker areas, one of which are my lats. I was wondering how my current back routine could be changed to build the most lat width and thickness. I would like to be able to do wide-gripped chins with my bodyweight (at least..)

    Barbell Deadlifts: 3 sets 4-6

    Barbell Rows: 3 sets 6-8

    T-Bar Rows: 3 sets 6-8

    WG Pulldowns: 3 sets 6-8

    Hammer Grip Chins: 3 sets 4-6
    Add close grip lat pulldowns ( a little closer then shoulder width). This exercise is greater for the lower lats, the ones you'll see hanging under your arms. Enjoy the wings. Later J

  4. use the assisted pullup machine if they have it. And I would personally lower the number of sets of eliminate an exercise or two. Heavy deads, chins, and some kind of heavy row would be enough for me personally.

  5. For overal lat width for me nothing beats reverse grip pulldowns, vary grip each set anywhere from close, shoulder width and wider than shoulder width, second I would recommend wide grip pulldowns using a straight bar NOT the type that are angled at the ends but a completely straight bar. Other ex I feel for me really hit the lats are 1-arm dumbbell rows(make sure to get a good stretch at the bottom & do em standing) & close neutral grip seated cable rows.

    For thickness I like, bent over barbell rows, bent over smith machine rows, and fwd or closer neutral grip bent over T-Bar rows(not the chest supported type) & of course deadlifts(from the floor) or rack deads or even smith deads.

    Stroy
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  6. Quote Originally Posted by hypo
    And I would personally lower the number of sets of eliminate an exercise or two. Heavy deads, chins, and some kind of heavy row would be enough for me personally.
    I second that.

  7. im tellin ya i got great width doing wide grip chins and adding some weight on it. my back is my best body part. i have people always asking me what i do for it and my traps.

  8. Quote Originally Posted by hypo
    use the assisted pullup machine if they have it. And I would personally lower the number of sets of eliminate an exercise or two. Heavy deads, chins, and some kind of heavy row would be enough for me personally.
    I'll third that.

  9. jminis, i would love to know how any exercise can emphasize the "lower lats" since the lats run as one muscle fiber. how does one preferentially emphasize the lower portion of a muscle fiber?

  10. as a rule pulling back movments build thickness,pulling down builds width.so chins,and any type of pull downs on the lat machine for width,and bent rows,t bar rows,i arm db rows,for thickness.deads hit more of the erectors and will build overall back mass.

  11. Quote Originally Posted by jjjd
    jminis, i would love to know how any exercise can emphasize the "lower lats" since the lats run as one muscle fiber. how does one preferentially emphasize the lower portion of a muscle fiber?
    I'm assuming it would work similar to how incline press emphasizes the upper portion on the pec muscle fibers.

  12. rob, the upper and lower pecs have DIFFERENT insertion/origin points

    you can preferentially emphasize one over the other because of the anatomy of the pectoralis major

    there is a biologically distinct upper pectoralis vs. lower pectoralis

    there is no biologically distinct upper lat vs. lower lat

    so, the situation is not analoguous and my question remains

  13. Quote Originally Posted by jjjd
    rob, the upper and lower pecs have DIFFERENT insertion/origin points

    you can preferentially emphasize one over the other because of the anatomy of the pectoralis major

    there is a biologically distinct upper pectoralis vs. lower pectoralis

    there is no biologically distinct upper lat vs. lower lat

    so, the situation is not analoguous and my question remains
    What you say is true but I read an article (don't remember where) that stated that close grip will bring out the lower portion of the lats. I've incorporated them into my routine and boom my lower lats started to come out. Maybe it's just because your hitting them from a different angle, regardless of exactly why, it worked.

  14. Quote Originally Posted by jminis
    What you say is true but I read an article (don't remember where) that stated that close grip will bring out the lower portion of the lats. I've incorporated them into my routine and boom my lower lats started to come out. Maybe it's just because your hitting them from a different angle, regardless of exactly why, it worked.
    Yea,, but why would u want to hit lower lats?.. wont overdeveloped lower lats kill the V-taper ?

  15. Quote Originally Posted by jminis
    What you say is true but I read an article (don't remember where) that stated that close grip will bring out the lower portion of the lats. I've incorporated them into my routine and boom my lower lats started to come out. Maybe it's just because your hitting them from a different angle, regardless of exactly why, it worked.
    I agree with Jminis here. It's all about angles and leverage. Even though the lat is one muscle, depending on the angle of pull you will clearly stress one area over another.

    Case in point . the bicep is probably the simplist muscle we are concerned with in terms of shape (unipennate) and insertion points. However, when you do a bicep curl on an incline bench so your arm is hanging down behind you, stress is clearly placed on the lower part of the bicep towards the elbow.That's where it's sore the next day. Alternatively, when you perform the same exercise PRONE on an incline bench so your arm hangs down in front of you, the stress is clearly focused on the upper part of the bicep near the shoulder. The difrence is clearly perceptable. Sometimes book theory doesn't always apply in the real world.

    And BTW, Why be such an instigator? It serves no useful purpose other than clutter the board with bull**** negativity.

  16. Quote Originally Posted by GottaMakeIt
    Yea,, but why would u want to hit lower lats?.. wont overdeveloped lower lats kill the V-taper ?
    Just the opposite it will help with the v taper

  17. Quote Originally Posted by Lean One
    I agree with Jminis here. It's all about angles and leverage. Even though the lat is one muscle, depending on the angle of pull you will clearly stress one area over another.

    Case in point . the bicep is probably the simplist muscle we are concerned with in terms of shape (unipennate) and insertion points. However, when you do a bicep curl on an incline bench so your arm is hanging down behind you, stress is clearly placed on the lower part of the bicep towards the elbow.That's where it's sore the next day. Alternatively, when you perform the same exercise PRONE on an incline bench so your arm hangs down in front of you, the stress is clearly focused on the upper part of the bicep near the shoulder. The difrence is clearly perceptable. Sometimes book theory doesn't always apply in the real world.

    And BTW, Why be such an instigator? It serves no useful purpose other than clutter the board with bull**** negativity.
    Exactly

  18. instigator? why is it ok to repeat "brotelligence" about training, but not about AAS

    i see simply no evidence to believe (and tons to disbelieve) that one can preferentially emphasize the lower lats. iow, absent evidence, it's absurd

    you can't break the laws of physiology because you think it sounds kewl

    as far as the lower biceps being more sore, therefore the MUSCLE is preferentially stressed, that is equally absurd. the fact that it is sore might just be tendon stress? who knows? but to say it is preferentially emphasizing a different PORTION of a muscle fiber is absurd. sorry.

    brotelligence doesn't fly with AAS; it shouldn't fly with training either. or are we here to sing kumbaya and not expect some degree of rigeur?

    sorry, if insisting that bogus statements about physiology are questioned makes me an "instigator" than i proudly wear that name - instigator

  19. Quote Originally Posted by jjjd
    as far as the lower biceps being more sore, therefore the MUSCLE is preferentially stressed, that is equally absurd. the fact that it is sore might just be tendon stress? who knows? but to say it is preferentially emphasizing a different PORTION of a muscle fiber is absurd. sorry.
    Mabey you should brush up on your physiology. A muscle fiber will contract either with full force or none at all.True. However, Depending on how stress is placed on a muscle and the relative position of the bodypart will recriut difrent motor neurons to get the job done most eficiently. So there. Instigator...

  20. Brotelligence? where do you get that from, Cobain asked a question because he was having problems with his lats and I gave him an exercise to help with them. Do close grip lat pulldowns emphasize the lower portion of the lats, YES. It's called knowing your body and how it works, not sticking my head in a book and saying oh well this won't work because.

    LeanOne your dead on. The body tries to make things as easy and efficient as possible. This is why when you hit failure your form goes to ****, your body wants to bring in secondary muscles to help with the stress. Anyway different angles activate different motor neurons which will in return are connected to muscle fibers (motor unit). So why do you think it's impossible to activate the lower or upper portion of of muscle?

    One last thing, some things look great on paper but don't really pan out in the real world (ex. certain supps or PH's). Our bodies are the most complicated machines on earth. To sit at your keyboard preaching you "know" something is impossible for the body is just comical.




    Quote Originally Posted by jjjd
    instigator? why is it ok to repeat "brotelligence" about training, but not about AAS

    i see simply no evidence to believe (and tons to disbelieve) that one can preferentially emphasize the lower lats. iow, absent evidence, it's absurd

    you can't break the laws of physiology because you think it sounds kewl

    as far as the lower biceps being more sore, therefore the MUSCLE is preferentially stressed, that is equally absurd. the fact that it is sore might just be tendon stress? who knows? but to say it is preferentially emphasizing a different PORTION of a muscle fiber is absurd. sorry.

    brotelligence doesn't fly with AAS; it shouldn't fly with training either. or are we here to sing kumbaya and not expect some degree of rigeur?

    sorry, if insisting that bogus statements about physiology are questioned makes me an "instigator" than i proudly wear that name - instigator

  21. (never tried to upload an image before - hope this works)

    jjjd, the point is not the single, narrow insertion, but that broad sweep of origin! changing the angle of the pull shifts the load among the various regions/bundles/fibers (pick one) - which you can see from the illo.

    That said, it's clear that subtle changes in how one addresses the exercise in question (and the form one adopts) can have wide(!)-ranging impact on the muscle being targeted. Any muscle, in fact, having similarly broad origin, *and* sufficient range-of-motion to safely apply the load along the desired vector.

    This is what people mean when they talk about "hitting a muscle from all angles" (assuming of course that they know some M-S physiology).

    Not being an exercise physiologist by trade, I stand to be be corrected....

    LO? jminis? Am I full of it here?

    Anyway, hope this helps
    Attached Images Attached Images  

  22. Quote Originally Posted by jjjd
    instigator? why is it ok to repeat "brotelligence" about training, but not about AAS

    you can't break the laws of physiology because you think it sounds kewl
    ...and by the same token, you can't simply dismiss them because you don't understand them.

    well...not if you want to stay injury-free, that is

    Quote Originally Posted by jjjd
    as far as the lower biceps being more sore, therefore the MUSCLE is preferentially stressed, that is equally absurd. the fact that it is sore might just be tendon stress? who knows? but to say it is preferentially emphasizing a different PORTION of a muscle fiber is absurd. sorry.
    what's absurd is figuring that TENDON stress would mimic MUSCLE soreness. if you can't tell the difference between the two in your own body...well...maybe you should work with a trainer or something

  23. Quote Originally Posted by BodyWizard
    LO? jminis? Am I full of it here?
    Abselutely...NOT! Very well put. Exactly what I was trying to get across in difrent words. And with pictures even! That's way beyond my abilities. Thanks for the input.

  24. *blush*
    thanks for the kind words!

  25. Quote Originally Posted by BodyWizard
    (never tried to upload an image before - hope this works)

    jjjd, the point is not the single, narrow insertion, but that broad sweep of origin! changing the angle of the pull shifts the load among the various regions/bundles/fibers (pick one) - which you can see from the illo.

    That said, it's clear that subtle changes in how one addresses the exercise in question (and the form one adopts) can have wide(!)-ranging impact on the muscle being targeted. Any muscle, in fact, having similarly broad origin, *and* sufficient range-of-motion to safely apply the load along the desired vector.

    This is what people mean when they talk about "hitting a muscle from all angles" (assuming of course that they know some M-S physiology).

    Not being an exercise physiologist by trade, I stand to be be corrected....

    LO? jminis? Am I full of it here?

    Anyway, hope this helps

    Your right on man nice illustration. I was trying to get this point across above but didn't put it as elegantly as you. LOL
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