Advice for lat growth???

  1. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Advice for lat growth???


    I can do at least 20 pull-ups with full extension, and I feel it in my Lats, but they don't seem to get any bigger. Any advice on good lat growing exercises? I don't have access to a lat pull down machine so that's not an option. Looking to be able to get that wide flared out back.

  2. Elite Member
    Driven2lift's Avatar
    Stats
    5'9"   lbs.
    Join Date
    Dec 2012
    Age
    25
    Posts
    5,883
    Rep Power
    6338422
    Level
    91
    Lv. Percent
    5.02%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    If you want to keep doing pullups add some weight and work back up to 20, then when you do add more. Progression is key.

    Weighted vest, kettle bell, weight plate locked between legs, whatever you have.
    Athletix Representative
    Orbit Nutrition Representative;
    Use the code SOCIAL for 10% off your order at Orbit!
  3. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115627
    Level
    38
    Lv. Percent
    48.1%
    Achievements Activity ProPosting Pro

    I liked doing pull ups, but the arms seem to wear some before the lats get a total w/o. The lats are a large group and can take time to build them, so be patient.
    Personally, I think rows (standard BB rows if that is all you have) puts mass and thickness on the back.
    Also, as Driven^ says, add weight. 20 reps is probably not really building your mass as much as it is just pumping you up or tiring you out. Add weight, do rep ladders etc. etc.
    Also free weight stuff...
    BB bent rows
    Yates rows
    T bar rows (stick a bb end in a wall corner and do meadows or something
    One armed DB rows
    Kroc rows
    Heavy deads too

    Lots of free weight rowing.
    Also, eating enough has a bit to do with mass.
    •   
       

  4. Elite Member
    booneman77's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Feb 2013
    Posts
    5,268
    Rep Power
    4464800
    Level
    83
    Lv. Percent
    8.69%
    Achievements Posting AuthorityActivity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by the_swol_god View Post
    I can do at least 20 pull-ups with full extension, and I feel it in my Lats, but they don't seem to get any bigger. Any advice on good lat growing exercises? I don't have access to a lat pull down machine so that's not an option. Looking to be able to get that wide flared out back.
    Put your hands as far apart as you can, and make sure you're pinching your shoulder blades together BEFORE starting pulling up. Add weight and get those reps down below 10 and build back up. If you're doing more then 15 you're prob just wasting your time for size/width/thickness.

    Also, as suggested, BB rows (over or underhand), seated cable rows, machine pullovers/straight arm cable pullovers are all great mass builders.
    It's BULKING season: http://anabolicminds.com/forum/workout-logs/254139-swol-boones-quest.html
  5. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,327
    Rep Power
    861729
    Level
    52
    Lv. Percent
    52.8%
    Achievements Activity ProPosting Pro

    Switch to chin ups and get 20. Chins are harder, and supposedely help had to the width or "spread" of the lats. You can also do a mechanical advantage set where you start out with chin ups, max out, then switch to pull ups. Sounds like you may have limited access to equipment so this may help.
  6. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
    Posts
    8,527
    Rep Power
    7366170
    Level
    96
    Lv. Percent
    26.26%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Rack chins are another good option

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  7. Professional Member
    Mystere3's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Jan 2014
    Posts
    3,258
    Rep Power
    223245
    Level
    50
    Lv. Percent
    25.58%
    Achievements Activity ProPosting Pro

    one arm rows with dumbbells (as heavy as possible with good form), meadows rows, t-bar rows, barbell rows with big weight are good options; my fav for building big mass is actually the hammer strength high row and low row machines; load up 4-5 plates a side on them and go to town. You don't have to worry about the limitations of grip strength or other issues as much.
  8. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Quote Originally Posted by mountainman33 View Post
    Switch to chin ups and get 20. Chins are harder, and supposedely help had to the width or "spread" of the lats. You can also do a mechanical advantage set where you start out with chin ups, max out, then switch to pull ups. Sounds like you may have limited access to equipment so this may help.
    I thought chins were more for biceps?
  9. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,637
    Rep Power
    2788149
    Level
    79
    Lv. Percent
    42.4%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Hows the diet? Is there enough extra calories to induce growth?
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  10. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Quote Originally Posted by hvactech View Post
    Hows the diet? Is there enough extra calories to induce growth?
    I'm currently eating pretty clean I weigh about 140. (I'm only 5' 4 don't worry) I eat somewhere around 2700 cals- 190g protein: about 80g fat: not sure about carbs probably somewhere around 200g: I burn about 2300 cals a day
  11. Elite Member
    tyga tyga's Avatar
    Stats
    5'6"  170 lbs.
    Join Date
    Nov 2010
    Posts
    7,158
    Rep Power
    2686913
    Level
    84
    Lv. Percent
    12.98%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by the_swol_god View Post
    I'm currently eating pretty clean I weigh about 140. (I'm only 5' 4 don't worry) I eat somewhere around 2700 cals- 190g protein: about 80g fat: not sure about carbs probably somewhere around 200g: I burn about 2300 cals a day
    Wut?
    Eat 2700 kcals a day
    Calorie expenditure of 2300 kcals a day?

    I'm 5'5" and weigh 170. I eat 3k a day.
    MYOKEM ATHLETE & REP
    BJOHNSON15 @MYOKEM.COM FOR 15% OFF

    PSALMS 62:1- 62:2
  12. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Quote Originally Posted by tyga tyga View Post
    Wut? Eat 2700 kcals a day Calorie expenditure of 2300 kcals a day? I'm 5'5" and weigh 170. I eat 3k a day.
    your point?
  13. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,540
    Rep Power
    1213210
    Level
    93
    Lv. Percent
    57.92%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Eat another 1000kcals per day and get stronger. If you're not getting at least your BW for 10-12 on rows, you're not putting enough emphasis on strength.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  14. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Quote Originally Posted by Rodja View Post
    Eat another 1000kcals per day and get stronger. If you're not getting at least your BW for 10-12 on rows, you're not putting enough emphasis on strength.
    I can row my body weight for way more than 10 reps. My max deadlift is 305.
  15. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,540
    Rep Power
    1213210
    Level
    93
    Lv. Percent
    57.92%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by the_swol_god View Post
    I can row my body weight for way more than 10 reps. My max deadlift is 305.
    Not sure what your deadlift has to do with this, but what are your row numbers?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  16. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    6,004
    Rep Power
    570761
    Level
    66
    Lv. Percent
    43.45%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    What Rodja originally said. You cannot weigh 140 and have a wide back. Those two things cannot coexist unless you're 5'2" and 8% body fat. Bulk hard for 6 months, get stronger than hell in a variety of back movements, and watch how much it grows.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  17. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,327
    Rep Power
    861729
    Level
    52
    Lv. Percent
    52.8%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by the_swol_god View Post
    I thought chins were more for biceps?
    Pull ups are better for activating more bicep fibers, but the chin up grip helps involve more lat recruitment. Combine those with heavy rows and you should see good back development.
    Strong Supplement Shop
    - Board Rep -
    Check out our deals at strongsupplementshop.com
  18. Board Sponsor
    wicked442's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Feb 2013
    Posts
    6,292
    Rep Power
    1829163
    Level
    69
    Lv. Percent
    83.71%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Chin ups put the biceps in a stronger line of pull and pull ups hit the lats harder because the biceps are in a weaker position.
  19. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,327
    Rep Power
    861729
    Level
    52
    Lv. Percent
    52.8%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by wicked442 View Post
    Chin ups put the biceps in a stronger line of pull and pull ups hit the lats harder because the biceps are in a weaker position.
    Isn't it vice versa because chin ups are over hand, pull ups are under hand?
    Strong Supplement Shop
    - Board Rep -
    Check out our deals at strongsupplementshop.com
  20. Board Sponsor
    wicked442's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Feb 2013
    Posts
    6,292
    Rep Power
    1829163
    Level
    69
    Lv. Percent
    83.71%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by mountainman33 View Post
    Isn't it vice versa because chin ups are over hand, pull ups are under hand?
    No chin ups are underhand
  21. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,327
    Rep Power
    861729
    Level
    52
    Lv. Percent
    52.8%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by wicked442 View Post
    No chin ups are underhand
    You're right. So take everything I said before and reverse it.
  22. Senior Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    2,327
    Rep Power
    861729
    Level
    52
    Lv. Percent
    52.8%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by mountainman33 View Post
    Chin ups are better for activating more bicep fibers, but the pull up grip helps involve more lat recruitment. Combine those with heavy rows and you should see good back development.
    Fixed.
  23. Board Sponsor
    wicked442's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Feb 2013
    Posts
    6,292
    Rep Power
    1829163
    Level
    69
    Lv. Percent
    83.71%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Haha. I knew what ya meant,but op might not have. All good now tho.
  24. Advanced Member
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    923
    Rep Power
    90578
    Level
    26
    Lv. Percent
    74.96%

    Quote Originally Posted by the_swol_god View Post
    I thought chins were more for biceps?
    I think you all are referring to the same exercise, you're just calling it by two different names.

    Palms facing away from you, forearms perpendicular to floor (or sometimes slightly wider) during the pulling motion = Pull-Ups, with the lats being the primary target.

    Palms facing you, narrower grip = Chin-Ups, with biceps being primary muscle. Your lats do some work too.

    Any back exercise will naturally involve the biceps.

    Incorporate different intensity techniques to your lifts if your progress slows down.
  25. Advanced Member
    Oscar's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2009
    Posts
    958
    Rep Power
    195282
    Level
    32
    Lv. Percent
    47.46%
    Achievements Activity Pro

    Eat more food and add some weight to the pull ups I'm 5'8 185 and around 10% bf I can put down 2700cal in a decent cheat meal
    The Swole Stoner
  26. Board Sponsor
    gymratluke's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Jul 2013
    Posts
    94
    Rep Power
    51572
    Level
    13
    Lv. Percent
    55.89%

    What exactly do you have access too? Back was my best body part hands down when body building, and I wasnt blessed with a naturally large back, I created it with lots of hard work and time, but I have helped many people to achieve big gains in back muscle when they thought it couldnt be done.
    ​Athletic Xtreme Sponsored Athlete
  27. the_swol_god's Avatar
    Join Date
    Feb 2014
    Posts
    57
    Rep Power
    0
    Level
    7
    Lv. Percent
    40.48%

    Quote Originally Posted by gymratluke View Post
    What exactly do you have access too? Back was my best body part hands down when body building, and I wasnt blessed with a naturally large back, I created it with lots of hard work and time, but I have helped many people to achieve big gains in back muscle when they thought it couldnt be done.

    I have a barbell and a pull-up bar
  28. New Member
    Rarchib's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Dec 2012
    Posts
    343
    Rep Power
    26891
    Level
    16
    Lv. Percent
    96.37%

    Meadows Rows + one arm BB rows with the hand placed just under the base of where the weights are held on the bar has worked best for me. Really focus on the contraction and if you slightly arch your back so your shoulders are retracted back helps with activating the lats imo
  29. Advanced Member
    TKC432's Avatar
    Stats
    6'5"  267 lbs.
    Join Date
    Feb 2014
    Age
    43
    Posts
    865
    Rep Power
    542166
    Level
    41
    Lv. Percent
    18.22%
    Achievements Activity Pro

    I think its been said here already but I will chime in anyway. Heavy old-school compound movements will never fail. Heavy Deadlifts, wide grip BB rows and really focus on contraction. I recently added Meadows Rows to the mix and am feeling it more in the upper lat area. There's no substitute for the basics like the different row variations. And any back routine without Deadlifts is not gonna work in my opinion.
  30. New Member
    NASMTyler's Avatar
    Stats
    6'2"  195 lbs.
    Join Date
    Jul 2013
    Posts
    24
    Rep Power
    30
    Level
    4
    Lv. Percent
    66.13%

    wide grip pull-ups. That's all I have to say
  

  
 

Similar Forum Threads

  1. Advice for lacking shoulder and arm growth
    By vision in forum Exercise Science
    Replies: 20
    Last Post: 11-02-2007, 09:02 PM
  2. First PH Cycle Advice for Cutting
    By Dump1567 in forum Anabolics
    Replies: 4
    Last Post: 07-12-2004, 05:04 PM
  3. Experienced advice for Fina dosing needed
    By victor2003 in forum Anabolics
    Replies: 8
    Last Post: 02-20-2004, 04:47 PM
  4. Advice for 2nd cycle
    By in_front in forum Cycle Info
    Replies: 0
    Last Post: 01-17-2004, 12:07 AM
  5. Diet newbie needs advice for cycle
    By Irongame in forum Weight Loss
    Replies: 3
    Last Post: 06-23-2003, 04:56 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in