Need a bigger back(lats)!!
- 03-27-2013, 03:03 PM
Need a bigger back(lats)!!
Help i need a better back program im limited to free weights only as there is no gym in my very small town i workout in a shed by my house but hey whatever works, im seeing fairly impressive results everywhere else however i cant seem to get my lats to pop out, i would like the v shape but im having difficulty achieving it any suggestions, routines, etc... Thanks
- 03-27-2013, 03:05 PM
One word to rule them all, rows. It's the answer to all your prayers. Bent rows, pendlay rows, 1 arm rows. Hi weight for bent rows, hi reps for 1 arm rows.
To supplement you can do dead lifts, inverted rows, swings, and pullovers.you can call me "ozzie" for short.
- 03-27-2013, 07:18 PM
Ozzie mentioned deads, but I think they deserve mentioning again. They've done more for my back (and entire physique really) than any other exercise save squats. By building up the traps and erectors your entire back will look better.
One thing that I've found effective that Ozzie didn't mention are pull/chin-ups. I usually do reps of 8-12 and get a full stretch at the botttom. At my last competition my back was my strongest bodypart by far. Work your way up to 12 reps with a 45 slung around your waist and I guarantee you'll have grown some wings! Even small towns have parks, and almost all parks have something you can do pull ups on. Start with bodyweight and work up to a couple of sets of at least 10 reps and you should see some improvements.Go hard. Go heavy. Never stop.
03-27-2013, 08:54 PM
03-27-2013, 09:01 PM
Along with what's been said, I say first or second in your session hit some snatch grip deads from 4" blocks, or a rack, or a floor if your equipment is limited. 3-5 sets of 8. Watch how your back changes as your snatch grips go up.
03-27-2013, 10:31 PM
03-28-2013, 11:40 AM
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
03-28-2013, 11:56 AM
03-28-2013, 12:07 PM
You got a big area by your shed? Take advantage, I with I still lived in the country, build a pull-up station. Go to a hard wear store and buy a few pipes, and a bag of cement and build a pull-up station hell if your good at welding build a full rack, you can build a dip station. Go to a farm sale and get a nice heavy duty Lully weld it to the side of the rack then build a cheap metal T with a loop on the end that you can fit your weights on, Bam you got a old old school lay pull down station. Pimp that barn out man!
Oh yeah, deads, pull-ups, and rows will build a bigger back to.
Bigcountry's Getting a little smaller: Epi/Stano Log
03-28-2013, 06:24 PM
Yea i live on a cattle farm PLENTY of wide open space the post and pipe would be cheaper than a power tower. i think iv'e got some 4x4 post lying around anyhow plus ive already got a homemade dip/squat bar
03-28-2013, 06:43 PM
03-28-2013, 08:01 PM
03-28-2013, 08:23 PM
03-28-2013, 08:31 PM
03-28-2013, 09:11 PM
03-29-2013, 09:55 AM
03-29-2013, 11:39 AM
03-29-2013, 10:51 PM
I was kind of making fun of you...the cattle folk I know have ranches.
Don't worry, man, someday I'ma be nobody too.
03-31-2013, 02:07 AM
03-31-2013, 02:08 AM
03-31-2013, 10:18 AM
03-31-2013, 10:31 AM
03-31-2013, 11:08 AM
03-31-2013, 11:21 AM
04-01-2013, 01:22 AM
Unfortunately after receiving all this awesome advice I was involved in a car wreck, I cracked my C7 in three spots docs told me i'll be outta commission for three months at least, does anyone have any therapy advice. I AM NOT going to let this injury stop me from achieving my goals, please help me out guys
04-01-2013, 01:45 AM
Wow! I just saw this thread and read through it and got to your post you just did a few minutes ago. Glad you made it out of that alive , looks like you rolled the car and i see a child seat. Please tell me a child wasnt in there, and if so that they're ok! I assume so seeing this all just happened and you took time to post here
All I can recommend is that you take your time healing and make sure insurance pays for you to see a good phys. therapist. Look for one that specializes in athletic rehabilitation from injuries. I had to go through three to get one that got me in shape to lift and be athletically active again after my motorcycle accident that lead to a shoulder surgery and a scapula surgery. I also had compressed C6/7 vertabret that got sets of cortisone injections during pt. I had PT 3 times a week and listened and followed all I was told and now I'm lifting more then I did before thosr injuries. Take care and good luck,
04-01-2013, 01:47 AM
I have to second what Mike says. Don't ask us hunkies how to rehab a serious injury. Talk to your doctor and have them hook you up with good physical therapy. I had a lower thoracic back injury and after I got reprogrammed a little bit, I came back even stronger.
04-01-2013, 01:56 AM
04-01-2013, 04:13 AM
Dang that was a turn of events! Glad you're ok and have a good prognosis. Take your time and heal bro, you have YEARS to train. Never underestimate the heart of a lifter.
Remember why you started.
04-01-2013, 07:49 AM
Yeah the human body is pretty darn resilient, but you have to take care of it too. Find out what you can and can't do from the PT's etc. and hang in there and take time to heal.
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