Dam Lats

Page 1 of 4 123 ... Last
  1. Dam Lats


    So i have been building them up but they are no where near what i want and i was hoping someone has a good work out they do for lats. Thanks a lot guys


  2. I like heavy dumbell pullovers across a flat bench, make sure you stretch as far as you can though, it'll wear your lats out like you wouldn't believe. Hope that helps some.
    •   
       


  3. heavy deads

  4. Quote Originally Posted by brownstown89 View Post
    heavy deads
    i 2nd

  5. Lat pull downs in a pyramid fasion, all the way to your 5 rep max, then drop set back down to where you started. My lats blew up!!

  6. thanks guys iv been trying to get them bigger cause i think them and traps look diesel when huge

  7. swtich to reverse grip on things like rows and pulldowns. this will widen your lats more. i added five inches in a matter of a few months after i made the switch. also throw in old school t-bar rows.

    think of this close grip rows and pulldowns hit your outer lats thus make you wider. wide grip frows and pulldowns hit your inner back making you thicker.deads and half deads work great. if your looking for thickness do, wide grip half deads.

    ** most important, dont do too many exercises when trying to build a big back, pick three to four at most and stick with those for awhile.

    this is what i would suggest

    reverse grip/close crip pulldowns: 1-2 sets, 6-8 reps
    reverse grip/wide grip bent BB rows: 1 set, 6-8 reps
    Old school t-bar: set, 6-8 reps
    *deads/or half deads: 1 set, 6-8 reps
    * do 2-3 warm up sets before your actual set. dont do enough to make you tired though, just warm up the muscle.


    any more than that and your gonna overtrain your back and limit how much youll grow. you could do 3-4 sets but then your gonna pass your bodies primed anabolic state and go straight into a catoblic state where your body is trying to recover from the damage you did to it, not grow. recovery and growth are two different things. besides if you go heavy enough and hard enough, you wont be bale to do another set.


    thats just my advice however, do what you will and hoped this helped

  8. But only 5 working sets for a muscle group that large?

  9. Agree with deal lifts...or rack pulls if you have a hard time pulling the weight off the floor. My back and traps have grown a lot faster doing these than when I was just doing pulldowns and rows...

  10. Good back workout:

    Pull-ups x 50 reps (however many sets it takes) sometimes do them weighted
    ** Most people do pull-ups wrong. Start with a grip that when you're at the top, your forearms are perpendicular to the ground or slightly wider. I usually go as wide as I can and still be practicable. All the way up, then all the way down to a full stretch. Your set should end when you're obviously not able to go all the way up. I usually allow for a little leeway here, but not much. After each set, grab hold of something stationary and really stretch out each side so that you can feel it all the way down to your waist. I mostly do pull-ups to the front, but sometimes I'll switch out for pull-ups to the back or close-grip pull-ups using a V-bar. I used to be able to do 20-25 pull-ups at a time but now I know I was half assing them. After making sure to really concentrate on form and technique, my lats have responded tremendously. I can flair them out more than I used to be able to.

    All kinds of rows!!! My favorite at the moment are bent-over underhand barbell rows. I bend over to a 30-40 degree angle and pull the bar straight up into my gut. Underhand rows will more heavily involve the biceps than overhand rows, but you're still really giving the lats a good workout. Just make sure to warmup your biceps properly. Overhand rows are also a bread-and-butter back exercise. Just know that technique is SO important for back work. I see guys throwing around a lot of weight all the time, and they're generally strong guys, but even though my frame might be smaller, my back looks better. Also do some seated rows periodically with a grip that allows you to stress the middle back. T-bar rows are good too because you can use a lot of weight. Just go as heavy as possible while maintaining the best possible form. I usually do a 10-12, 8-10, 6-8, 4-6 rep scheme (that's 4 total sets after 1 lighter warmup rowing set). Occasionally, go really heavy on your rowing movements to keep your body guessing. As in, after a warmup set, do your first set with moderately light weight, such as something allowing you to do 8-10 sets, then crank up the weight so that you can only do 6, 4, and 2-3, or something like that. Use your personal lifting instincts for this. In my opinion, back is less forgiving on the genetic level than say, the chest, as far as creating good size, shape and definition. Or in other words, more people can craft a good back than can craft a good chest (in my opinion). Just keep the technique GOOD. If you load on weights and do a lot of cheating with your rows, you'll probably never have as good a back as you would if you did less weight with better technique.

    Deadlifts... Of course you should be throughly warmed up and know the proper lifting technique, but this is an exercise where you should really take advantage of being able to use a lot of weight. I'll usually do some warmups, then a realatively light set of 8-10 or so reps, then go really heavy for a couple sets, as in 4-6 then 2-3, or maybe even 1-2 rep sets. I prefer deads at the end of a back workout. By then, the CNS is usually really warmed up. Opinions will vary on this, but that's mine. I lift for bodybuilding, so I use deads as a means to an end rather than just seeing how much weight I can pick up.

    So if you do back only on a given day, this is a workout that's really worked well for me:
    Pull-ups x 50 reps (however many sets, don't take long rest periods, stretch after each set)
    Bent-over Underhand BB Rows (1 light warmup x 12) 4 x 10-12, 8-10, 6-8, 4-6
    Deadlifts (1 light warmup x 12) 3 x 8-10, 4-6, 1-3 ("heavy" is the key word here)

    You can do exercises in whatever order you want, and switch out exercises. I just like the idea of a exercise that works the pulldown motion (pull-ups, lat pulldowns, ect.), an exercise that works the rowing motion and then deads are pretty obvious if you want maximum size and strength gains.

    Also, adding some biceps-specific exercises to the end of a back workout is a great idea because your biceps will already be really warmed up. Of course go ahead and do 1 warmup set for biceps anyway, just because you don't really work the biceps through their complete range of motion on any back exercise, then do 3-4 sets. Any more than that can be counter productive since you've already pounded those relatively small muscles during your back workout. If you choose to do deads, maybe do even less, such as 2-3 total sets. Something I like for biceps-specific work is to do multiple exercises, rather than just 3-4 sets for 1 exercise. I may do some heavy barbell curls, then some incline DB curls, then lying DB curls, then finish up with some preacher curls or concentration curls. But the underhand BB rows have really gotten my biceps responding. Make sure to stretch them out well after your workout.

    Oh, and something I really like to do after a back workout is just hang from a pull-up bar for as long as I can. Take a really wide grip and just hang there, feeling your lats stretch. You can pull your knees up to your chest and tilt your chin down to give them a greater stretch. Also stretches out the whole torso, especially the chest.

    Cheers!
    •   
       


  11. Pull-ups/chin-ups are far superior to lat pull-downs.

    Basically what type o hero said. Pull-ups/chin-ups, rows, and deadlifts.

  12. Quote Originally Posted by lonewolf0420 View Post
    But only 5 working sets for a muscle group that large?
    yes, if your doing alot of weight for 6-8 reps, thats all you need. sure you could do 50 reps of pull ups followed by other exercises and youll grow but not to the full potential. thats the whole reasoning behind the 4 sets. its about hitting the muscle enough to make it grow at maximum potential but not to where its hit too hard to where your central nevrous/immune systems are trying to recover from too much exercise. yall can disagree with me in writting all you want but the results are undeniable. my rows went from 365 for 6 reps to 425 for 6 in 4 weeks. pulldowns went from 230 for 8 to 270-10, tbar went from 6 plates to 8 and a 25 all in a 4 week time frame, technically not even 4 weeks, more like 3 weeks and 2 days. there has not been a week in the past 2 months where my squat hasnt gone up 20 lbs every 2 weeks.


    its not just me either, i am currently putting 4 guys at my college (all gym previous gym goers) through my method, all with very very simialr gains in the past four months, one guy imparticualr went from becnhing 185-8 to 225-8 in the 4 weeks. sounds rediculous, but its about OPTIMAL muscle growth with no room for overtraining.
    i only do 4 working sets for my back and thats what everyone at my college who doesnt know my name calls me by, "the big dude with the huge back"

    dont get me wrong, more sets is ok, i trained that way for years, but ill never go back, even when i cut up ill only go up to 2 sets.

  13. Quote Originally Posted by rckvl7 View Post
    Pull-ups/chin-ups are far superior to lat pull-downs.

    Basically what type o hero said. Pull-ups/chin-ups, rows, and deadlifts.
    disagree, there fine, but by no means "far superior". there a good warm-up exercise

  14. Quote Originally Posted by Ricky5145 View Post
    disagree, there fine, but by no means "far superior". there a good warm-up exercise
    Here is an article explaining why chin-ups are superior to lat pull downs
    http://www.tmuscle.com/free_online_a..._back_training

  15. Quote Originally Posted by rckvl7 View Post
    Here is an article explaining why chin-ups are superior to lat pull downs
    http://www.tmuscle.com/free_online_a..._back_training
    correction: there was an article of one mans OPINION why he thinks chin-ups are superior.

    it was an ok read but i dont care for the source of this material. a few weeks ago i read a b.s. article from that page written by a guy claiming soy lowers testosterone in men. yes its a myth and its been proven false. one of the only significant studies done recorded a decline in only one of the participants testosterone while on soy and he had just ended a cycle of anabolic steriods.


    also i have a few problems with the content of the page. he refers the the girl as "petite" and that they laughed at her but claims that chins are the "ulitmate mass builder". that makes no sense, if they where, then she'd have a big back or atleast something to where the men wouldnt have laughed at her atempt. plus, he said she was a swimmer, swimmers have enormous back strength from stokes like fly and freestyle. her strength wasnt 100% attributed to executions of chin ups.

    also, consider the time frame, this was in 1982, its outdated.

    also, look at ronnie or yates, both had argueably the best backs in the game and neither did pull ups.

    also, he calls the smith machine "near usless", proving this guy is not a educated fitness professional

    also, charles poliquin (the author) is garbage.

    nice though, i love to debate lifts and what not,its fun, but you still havent proven that there far superior.... so i still firmly disagree

  16. Quote Originally Posted by Ricky5145 View Post
    correction: there was an article of one mans OPINION why he thinks chin-ups are superior.

    it was an ok read but i dont care for the source of this material. a few weeks ago i read a b.s. article from that page written by a guy claiming soy lowers testosterone in men. yes its a myth and its been proven false. one of the only significant studies done recorded a decline in only one of the participants testosterone while on soy and he had just ended a cycle of anabolic steriods.


    also i have a few problems with the content of the page. he refers the the girl as "petite" and that they laughed at her but claims that chins are the "ulitmate mass builder". that makes no sense, if they where, then she'd have a big back or atleast something to where the men wouldnt have laughed at her atempt. plus, he said she was a swimmer, swimmers have enormous back strength from stokes like fly and freestyle. her strength wasnt 100% attributed to executions of chin ups.

    also, consider the time frame, this was in 1982, its outdated.

    also, look at ronnie or yates, both had argueably the best backs in the game and neither did pull ups.

    also, he calls the smith machine "near usless", proving this guy is not a educated fitness professional

    also, charles poliquin (the author) is garbage.

    nice though, i love to debate lifts and what not,its fun, but you still havent proven that there far superior.... so i still firmly disagree
    Yeah Charles Poliquin has no idea what he's talking about Show me your B.Sc. in Kinesiology and a M.Sc. in Exercise Physiology, and then train some olympic gold medalists and then maybe I'll take your opinion over his.

    Also, Smith machines are pretty useless, the fact that you think they aren't shows me where you are coming from. Not to mention the fact that Smith machines take the stabilizing muscles out of the equation, it forces an unnatural bar path, which is just begging for injury. Smith machines hardly have any carryover to a real bench press, while a bench press has great carry over to a smith machine bench press.

    I'm not saying Lat pull downs can't build a big back, just that chin-ups are much better at it, and have the added benefit of developing useful strength.

  17. Quote Originally Posted by rckvl7 View Post
    Yeah Charles Poliquin has no idea what he's talking about

    Also, Smith machines are pretty useless, the fact that you think they aren't shows me where you are coming from. Not to mention the fact that Smith machines take the stabilizing muscles out of the equation, it forces an unnatural bar path, which is just begging for injury. Smith machines hardly have any carryover to a real bench press, while a bench press has great carry over to a smith machine bench press.

    I'm not saying Lat pull downs can't build a big back, just that chin-ups are much better at it, and have the added benefit of developing useful strength.
    wow hot shot, i guess you really know everything. i mean theres no argueing anything you just said. your so right, wait a minute im just kidding.


    i bet you didnt even know who charles poliquin was until i mentioned his name, you just knew of his article that you found on the web. and its the only peice of evidence to your arguement. an outdated article from an unreliable web page.

    compared to and pro or amateuar charles is a shrimp, so if i had ronnie or yates saying pulldowns are better,and then i had this weisel in the other corner tell me "these chins are the ulitmate mass bulder" guess who id listen to? not you or charles.

    so first, if chins were the ulitmate mass builder then why dont all these frail bodies who do nothing but chins at home have big backs? or even half decently developed backs?? they dont so there not "far superior"

    second, if you think smith machines are useless than any post youve ever made should be deleted and you shouldnt be giving anyone advice. you should just quite right now. i use barbells but atleast i acknowledge the fact that smith machines arent usless. im not on an EGO trip where i exclude machines.

    third, if you dont like smith then get the hell of the leg press son, same damn thing. leg extentions or leg curls, same damn thing there undeniably useful

    fourth, you said nothing about my half of my points, so i guess you had no rebutle. and you cant say they werent good points because they destroyed yours. all you came back with was a half ass attack at me. which also failed by the way.

    again, outdated useless article from an unreliable source

    so again, you still havent proven your point, so i still firmly disagree, even more now then before considering youre the one argueing it.

  18. Pulldowns are a good exercise because they allow you to use less than body weight. Also, you can use a variety of grips. I like them best for warming up with and sometimes V-bar pulldowns.

    I wouldn't replace pull-ups with pulldowns, but I wouldn't exclude pulldowns from my routines all together.

  19. plus your the same height as me but 60 lbs less. i dont do chins, ever...ever.....EVER and yet i have a bigger back.

  20. Quote Originally Posted by Type O Hero View Post
    Pulldowns are a good exercise because they allow you to use less than body weight. Also, you can use a variety of grips. I like them best for warming up with and sometimes V-bar pulldowns.

    I wouldn't replace pull-ups with pulldowns, but I wouldn't exclude pulldowns from my routines all together.
    i like your stance on this better then that one kids. you ackwnoldge the usefullness in both. good standpoint. i just dont like rediculous claims like "far superior"

    i dont care for them, but i dont think there useless.

  21. Quote Originally Posted by Ricky5145 View Post
    i like your stance on this better then that one kids. you ackwnoldge the usefullness in both. good standpoint. i just dont like rediculous claims like "far superior"

    i dont care for them, but i dont think there useless.
    Of course..

    I do think certain exercises could be considered superior to others if you were basing that off of what works for you. As in, I get more out of dumbbell presses than I do with barbell presses because of the way my body is built, but I wouldn't take that and say that DB presses are always superior to barbell presses because I know plenty of people who could achieve great chest development by only doing barbell presses. Different strokes for different folks.

    Most of the time I'd recommend pull-ups over pulldowns, but there's always exceptions to where the opposite would be encouraged.

  22. Quote Originally Posted by Ricky5145 View Post
    wow hot shot, i guess you really know everything. i mean theres no argueing anything you just said. your so right, wait a minute im just kidding.


    i bet you didnt even know who charles poliquin was until i mentioned his name, you just knew of his article that you found on the web. and its the only peice of evidence to your arguement. an outdated article from an unreliable web page.

    compared to and pro or amateuar charles is a shrimp, so if i had ronnie or yates saying pulldowns are better,and then i had this weisel in the other corner tell me "these chins are the ulitmate mass bulder" guess who id listen to? not you or charles.

    so first, if chins were the ulitmate mass builder then why dont all these frail bodies who do nothing but chins at home have big backs? or even half decently developed backs?? they dont so there not "far superior"

    second, if you think smith machines are useless than any post youve ever made should be deleted and you shouldnt be giving anyone advice. you should just quite right now. i use barbells but atleast i acknowledge the fact that smith machines arent usless. im not on an EGO trip where i exclude machines.

    third, if you dont like smith then get the hell of the leg press son, same damn thing. leg extentions or leg curls, same damn thing there undeniably useful

    fourth, you said nothing about my half of my points, so i guess you had no rebutle. and you cant say they werent good points because they destroyed yours. all you came back with was a half ass attack at me. which also failed by the way.

    again, outdated useless article from an unreliable source

    so again, you still havent proven your point, so i still firmly disagree, even more now then before considering youre the one argueing it.
    First I never attacked you, stop taking things so personally. Second you offered nothing to show that lat-pulldowns are better than chin-ups. Saying that Yates never did pull ups therefore pull-downs are better doesn't cut it. Third I don't do leg presses, leg extensions, or leg curls. They have limited usefullness as prehab/rehab movements and maybe as accessory lifts to bring up a weakness. Also, I have no idea who you are talking about when you say: "why dont all these frail bodies who do nothing but chins at home have big backs?" What people? Either way look at gymnasts and rock climbers, people who do pull-ups and pull-up type movements, they have very impressive backs.

    And again, you made no points except to dump on Poliquin, who I am willing to bet has much more experience than you.

  23. Quote Originally Posted by Ricky5145 View Post
    i like your stance on this better then that one kids. you ackwnoldge the usefullness in both. good standpoint. i just dont like rediculous claims like "far superior"

    i dont care for them, but i dont think there useless.
    Where did I say that Lat Pulldowns are useless? Hmm, oh wait, I didn't say that. As a matter of fact I even said lat pull downs can build a bigger back. I said that Chin-ups are better.

  24. Quote Originally Posted by Type O Hero View Post
    Of course..

    I do think certain exercises could be considered superior to others if you were basing that off of what works for you. As in, I get more out of dumbbell presses than I do with barbell presses because of the way my body is built, but I wouldn't take that and say that DB presses are always superior to barbell presses because I know plenty of people who could achieve great chest development by only doing barbell presses. Different strokes for different folks.

    Most of the time I'd recommend pull-ups over pulldowns, but there's always exceptions to where the opposite would be encouraged.
    nah bro, ive been in this game awhile and id never suggest a pull up over a pulldown, even if i didnt like that person. but then again after hearing some of your all comments it seems most of you arent into bodybuilding but just like to lift. nothing wrong with that at all, its a good and healthy hobby. im not looking to do however many pull ups, im trying to row 505 by april. not gonna do that with pullups...

  25. Quote Originally Posted by rckvl7 View Post
    First I never attacked you, stop taking things so personally. Second you offered nothing to show that lat-pulldowns are better than chin-ups. Saying that Yates never did pull ups therefore pull-downs are better doesn't cut it. Third I don't do leg presses, leg extensions, or leg curls. They have limited usefullness as prehab/rehab movements and maybe as accessory lifts to bring up a weakness. Also, I have no idea who you are talking about when you say: "why dont all these frail bodies who do nothing but chins at home have big backs?" What people? Either way look at gymnasts and rock climbers, people who do pull-ups and pull-up type movements, they have very impressive backs.

    And again, you made no points except to dump on Poliquin, who I am willing to bet has much more experience than you.
    yeah you did home boy, saying my stance on smiths tells you where im comming from. but to the rest of what you just said all i have to say is wow, your rediculous. saying i havent proved anything? garbage, if you knew anything about yates or ronnie or even bodybuilding youd understand what i was talking about. i should not have to spoon feed you, but then again you dont seem to know anything about lifting. and since you said you dont do leg press etc... it proves to me you have no idea what your talking about. i particapate in the sport of bodybuilding. mountain climbers, rock climbers have nothing compared to them. developed, but in compraison frail. not a "ultimate mass builder".

    you never said they were useless by you implied so by stating that pull ups were far superior.

    say something else. you havent convinced me anything other than that you have a small back

  26. Quote Originally Posted by Ricky5145 View Post
    yeah you did home boy, saying my stance on smiths tells you where im comming from. but to the rest of what you just said all i have to say is wow, your rediculous. saying i havent proved anything? garbage, if you knew anything about yates or ronnie or even bodybuilding youd understand what i was talking about. i should not have to spoon feed you, but then again you dont seem to know anything about lifting. and since you said you dont do leg press etc... it proves to me you have no idea what your talking about. i particapate in the sport of bodybuilding. mountain climbers, rock climbers have nothing compared to them. developed, but in compraison frail. not a "ultimate mass builder".

    you never said they were useless by you implied so by stating that pull ups were far superior.

    say something else. you havent convinced me anything other than that you have a small back
    I am not a "home boy". Saying that pull-ups/chin-ups are superior to lat pull-downs in no way implies that lat pull downs are useless, that is ridiculous reasoning. You really are taking things far too personally. I really don't care to convince you. If lat pull-downs work for you, great. I'm not telling you not to do them.

  27. Quote Originally Posted by rckvl7 View Post
    I am not a "home boy". Saying that pull-ups/chin-ups are superior to lat pull-downs in no way implies that lat pull downs are useless, that is ridiculous reasoning. You really are taking things far too personally. I really don't care to convince you. If lat pull-downs work for you, great. I'm not telling you not to do them.
    alright home boy, if i said lat pulldowns are not just superior but a far superior exercise to chins and then sent you an article as to why i thought why. it would imply that i did not care for chins or thought that they were useless compared to pulldowns. that is actually the working definition of reasoning used right there. i reasoned. did you not go to school?

  28. Quote Originally Posted by Ricky5145 View Post
    alright home boy, if i said lat pulldowns are not just superior but a far superior exercise to chins and then sent you an article as to why i thought why. it would imply that i did not care for chins or thought that they were useless compared to pulldowns. that is actually the working definition of reasoning used right there. i reasoned. did you not go to school?
    You made an assumption, an incorrect one. As I said, I am done trying to convince you. You really are showing your lack of maturity with your continued personal attacks though.

  29. Quote Originally Posted by rckvl7 View Post
    You made an assumption, an incorrect one. As I said, I am done trying to convince you. You really are showing your lack of maturity with your continued personal attacks though.
    nah home boy its just annoying to be to go on a page called "anabolic minds" and find people like you who know nothing about the sport who try to tell me things. i came here to talk to people who know what there talking about, and for the most part they do, theres some cool dudes on her but im obviously not talking to one. im done with you and this convo, you couldnt convice me jack even if you wanted to. in not immature, your just disapointing me

  30. AHHH...A good ole' E-FIGHT!
    I believe we are actually talking about pull ups,not chins.
    Is the reason you are hating on p-ups,cause you can't do them???
    Many people can't.A bodyweight exercise is DEFINITELY tougher/harder than a machine one.
    P-ups are tried and true and a GREAT lat builder.

    C'mon kids we can all play in the same sandbox,,,and when you're done building sandcastles...DON'T forget to do your PULLUPS
  

  
 

Similar Forum Threads

  1. uneven lats
    By liftallday123 in forum Training Forum
    Replies: 0
    Last Post: 06-28-2010, 08:52 PM
  2. help me build lats
    By greekgeorge in forum Training Forum
    Replies: 3
    Last Post: 03-17-2010, 02:07 AM
  3. Try this for Lats and Bi's
    By Matt6969 in forum Training Forum
    Replies: 7
    Last Post: 12-13-2008, 02:54 AM
  4. Big Lats
    By rhynoflex in forum Training Forum
    Replies: 49
    Last Post: 03-08-2008, 12:10 PM
  5. How many ml can you put in your lats?
    By Mr.Striation in forum Anabolics
    Replies: 10
    Last Post: 11-30-2004, 06:51 PM
Log in
Log in