Advice for lat growth???
- 02-17-2014, 09:56 PM
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.
- 02-17-2014, 10:01 PM
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.
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- 02-18-2014, 04:25 AM
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
T bar rows (stick a bb end in a wall corner and do meadows or something
One armed DB rows
Heavy deads too
Lots of free weight rowing.
Also, eating enough has a bit to do with mass.
02-18-2014, 08:34 AM
Also, as suggested, BB rows (over or underhand), seated cable rows, machine pullovers/straight arm cable pullovers are all great mass builders.
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02-18-2014, 12:10 PM
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.
02-18-2014, 12:24 PM
Rack chins are another good option
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02-18-2014, 05:46 PM
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.
02-18-2014, 09:24 PM
02-18-2014, 09:26 PM
02-18-2014, 09:43 PM
02-18-2014, 09:50 PM
02-18-2014, 09:51 PM
02-18-2014, 10:11 PM
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
02-18-2014, 10:18 PM
02-18-2014, 10:26 PM
02-18-2014, 10:27 PM
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.
02-18-2014, 10:36 PM
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02-18-2014, 10:46 PM
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.
02-18-2014, 10:49 PM
02-18-2014, 10:51 PM
02-19-2014, 12:39 PM
02-19-2014, 12:40 PM
02-19-2014, 12:43 PM
02-22-2014, 11:49 AM
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.
03-04-2014, 10:28 AM
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
03-25-2014, 04:27 PM
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.
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03-25-2014, 09:52 PM
03-25-2014, 10:03 PM
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
03-27-2014, 05:57 PM
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.
04-02-2014, 08:22 PM
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