Advice for lat growth???

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  1. 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. AnabolicMinds Site Rep
    Driven2lift's Avatar

    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.
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  3. 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. 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.
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  5. 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.
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  6. Rack chins are another good option
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  7. 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. 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. Hows the diet? Is there enough extra calories to induce growth?
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  10. 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. 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.
    Psalms 62:1-62:2

  12. 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. 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


  14. 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. 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


  16. 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.
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  17. 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.
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  18. 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. 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?
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  20. 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. 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. 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. Haha. I knew what ya meant,but op might not have. All good now tho.

  24. 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. 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
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