Big Lats

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  1. Quote Originally Posted by EasyEJL View Post
    Hmm true. maybe I should do em with just a bb then
    If nothing else alternate the two...it couldn't hurt.


  2. Weighted pullups

    use your back not you r arms to pull you up. Focus on the muscle as you are pulling. Make sure to switch you rgrips every couple of weeks
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  3. MovinWeight
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    Quote Originally Posted by pistonpump View Post
    thats what i was thinking. When ive used those i feel it more in my legs with a standard bb i get more work outta my back....anyone else notice that? or maybe its just me?
    A hex bar definitely works your legs more and back less than a normal barbell deadlift. With the hex bar you can keep your back almost perfectly straight up and down the entire time and use just your legs to lift the weight. With a barbell it is impossible to lift the weight with only your legs. Remember deadlifts are a back exercise, not a leg exercise. That's my opinion at least on this age old argument.

    I definitely feel that deadlifts are the best back exercise there is. Look at any powerlifter with a good pull and they will undoubtfully have an awesome back to go along with it.

  4. Quote Originally Posted by EasyEJL View Post
    Hmm true. maybe I should do em with just a bb then
    As far as proper form goes,the thing that helped me the most was to make sur my butt and back raised evenly at the same time,then straighten up at tghe end when you are standing.A lot of guys will start right,but once they start going up their but raises first or faster than their back.They end up doing a stiff leg deadlift.Once i read that was proper form,i made a concious efort to do that.They also said their's no need to roll your shoulders back at the end cause they should already be in that position from beginning to end.("Pinched"not relaxed and "sagging")
  5. MovinWeight
    MovinWeight's Avatar

    Quote Originally Posted by pantera101 View Post
    They also said their's no need to roll your shoulders back at the end cause they should already be in that position from beginning to end.("Pinched"not relaxed and "sagging")
    Unless your a powerlifter. I have read that if you can allow your arms and shoulders to completely relax that you can shorten your stroke by almost 6 inches. It allows you to start higher and finish lower. This isn't a very well known concept, but there are a few powerlifters here at home that easily pull 700+ pounds.

    But as far as us bodybuilders go I feel that contracting the back is important for back development.

  6. There was actually a very good article in M&F a few months back on deadlifts. I was looking through it at the airport and it intrigued me enough to buy the magazine.
    While I am a puny guy I still do deads twice a week. I can tell you there is no other lift I do that comes close in intensity, even squats. When I finish a set my heart is racing, sweat is pouring and even at my puny work out weight of 265# I feel like an animal. A professional BB helped me a lot when I was getting my form down. The best two points of advice he gave me where to keep the bar as close to my shins/knees/thighs as possible through out the motion (I actually scap my knee caps most of the time) and to use a good set of straps so your grip does not hinder the amount you lift.
    While it is a brutal exercise it is the last one I would take out of my routine.
    If you gym has a power rack and you want to take the legs completely out of the lift you can always do rack deads. You will be surprised at the amount of weight you can do.

  7. Quote Originally Posted by Thixotrope View Post
    I know, but whenever I try to tell someone that they look at me like I'm stupid.

    "How can a squat or a deadlift make my whole body stronger?"

    Duh!
    I started adding heavy DB Deads and dead is a good name for them cause they kill ya!! I have never been so out of breath and sore all over! I love them now!!!!

  8. Quote Originally Posted by dawaro View Post
    There was actually a very good article in M&F a few months back on deadlifts. I was looking through it at the airport and it intrigued me enough to buy the magazine.
    While I am a puny guy I still do deads twice a week. I can tell you there is no other lift I do that comes close in intensity, even squats. When I finish a set my heart is racing, sweat is pouring and even at my puny work out weight of 265# I feel like an animal. A professional BB helped me a lot when I was getting my form down. The best two points of advice he gave me where to keep the bar as close to my shins/knees/thighs as possible through out the motion (I actually scap my knee caps most of the time) and to use a good set of straps so your grip does not hinder the amount you lift.
    While it is a brutal exercise it is the last one I would take out of my routine.
    If you gym has a power rack and you want to take the legs completely out of the lift you can always do rack deads. You will be surprised at the amount of weight you can do.
    I forgot about keeping the bar close,i get scrapes and bruises almost everytime.I never get as close to truly blacking out as i do with deads,it starts to scare me sometimes I use straps too,but only when i need to,towards the end.I want Lee Priest/Frank Mcgrath forearms.I don't like rack deads personally.Thats how i got my first ever back pains,i can feel it creeping up when i try them which is how it happened the first time,it took a month or two to get bad.Deads are the most powerful manly feeling exercise you can do,only sex makes you feel as much of a man/god as deads do,and i don't get much of that.........deads are my friend
    (i would say keep it up and you'll be jitting twice that one day,but you already know that)

  9. Quote Originally Posted by pantera101 View Post
    I forgot about keeping the bar close,i get scrapes and bruises almost everytime.I never get as close to truly blacking out as i do with deads,it starts to scare me sometimes I use straps too,but only when i need to,towards the end.I want Lee Priest/Frank Mcgrath forearms.I don't like rack deads personally.Thats how i got my first ever back pains,i can feel it creeping up when i try them which is how it happened the first time,it took a month or two to get bad.Deads are the most powerful manly feeling exercise you can do,only sex makes you feel as much of a man/god as deads do,and i don't get much of that.........deads are my friend
    (i would say keep it up and you'll be jitting twice that one day,but you already know that)
    When I start doing deads I was off just a tiny bit in my form and it reaked havoc on my back. When the pro at the gym worked with me the first thing he did was drop the weight I was doing and make me concentrate on form. Once you really got the form down rack deads are just an extension of the standard. I very rarely do racks because I am looking more for the whole package.
    Funny thing is how few people do them. I think I have only seen about 3 other guys at my gym do deads. About the same amount that do full squats...
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  10. Very true.I love full deads and have perfect form,but rack deads are another story.I keep my back arched like you would with reg deads,but i feel pain in lower back,i feel no pain whatsoever with full deads.What was the pro's name that helped you?
    I just started to realise that i may of been keeping the bar away from my body,not sure but i may have been.This was a while ago they hurt my back and when i tried them again i felt the same pain to a much lesser extent that ended up getting bad,so i dismissed them altogether.Right now i'm doing upper mon and thurs and legs tues and fri.Sometimes i don't do deads cause of sore hamstrings,so i will prob try rack deads mon keeping the bar close as with reg deads

  11. Quote Originally Posted by EasyEJL View Post
    really never? I do it like 1 out of every 5-6 workouts, and it seems to work well. I wouldnt' do it every back workout, thats for sure.
    Never. Would you work you triceps BEFORE you bench press?

    If you did your triceps would fail before adequately taxing your chest...

    ...same w/ the back. You want your biceps to be fresh because they will be involved in all pulling movements...they are necessarily involved in pulling movements...

    You also want your biceps to be in their stongest position as well. Here is Arthur Jones had to say about it the first bulletin he ever published (by-the-way there is a lot of very good information in those old bulletins):

    The Latissimus muscle; most bodybuilders perform exercises for the
    Latissimus muscles with a wide grip - under the sincere, but badly mistaken, impression that
    such a wide hand spacing provides more "stretch" than would be afforded by a narrower grip.
    Secondly, all conventional forms of chinning and "pull-down" exercises for the Latissimus
    muscles involve working the upper arm muscles; and as noted previously, the weakness of
    these arm muscles prevents the trainee from working the torso muscles as hard as he should
    for best results. This being true, then why do most bodybuilders work their Latissimus muscles
    with the arms in their weakest possible position?

    We have already seen that the arms are strongest (for bending) when the hands are twisted
    into a supinated position; this being so, then why make the arms any weaker than necessary -
    when they are already too weak for the production of best results even in their strongest
    position? Yet most bodybuilders do exactly that; they work their Latissimus muscles while
    keeping the arms twisted into their weakest possible position.

    By simply giving the hands the maximum possible twist in the direction of full supination, the
    bending strength of the arms will be markedly increased; and it will then be possible to work the
    Latissimus muscles much harder than it would have been with the hands in a pronated position.
  12. Never enough
    EasyEJL's Avatar

    I do also do tris before chest about every 6th week. It seems to help actually. It may be that it just helps more with pulling different stabilizers in to help, i'm not really sure.
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  13. definately thinking outside the box easye.Is that you in your avatar?If so,is it recent?You don't look 190,i guess all i got is the traps to base this off of.
  14. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by pantera101 View Post
    definately thinking outside the box easye.Is that you in your avatar?If so,is it recent?You don't look 190,i guess all i got is the traps to base this off of.
    yeah, half is around my waistline :P I'm 190something at around 16-17% bf.

    I know I read it from one of the big name trainers, maybe on t-nation, the idea of doing the bis before back, or tris before chest occasionally just as a shocker. I just can't recall where the article was. It has seemed to work for me, I do put up higher #s the next workout. I wouldn't think of doing it for every workout.
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  15. Quote Originally Posted by pantera101 View Post
    Very true.I love full deads and have perfect form,but rack deads are another story.I keep my back arched like you would with reg deads,but i feel pain in lower back,i feel no pain whatsoever with full deads.What was the pro's name that helped you?
    I just started to realise that i may of been keeping the bar away from my body,not sure but i may have been.This was a while ago they hurt my back and when i tried them again i felt the same pain to a much lesser extent that ended up getting bad,so i dismissed them altogether.Right now i'm doing upper mon and thurs and legs tues and fri.Sometimes i don't do deads cause of sore hamstrings,so i will prob try rack deads mon keeping the bar close as with reg deads
    When doing racks I start out at knee level with the bar touching my knee caps. The bar stays in contact with my thighs the entire range up. Since I started doing that I have never had any back pains.

    I am a little embarrassed because I can not remember the pro's full name. His first name was Warren. He works out at the Gold's Gym in Midland, TX. I was there traveling for work for 6 weeks this summer and got to know him while I was there. He had retired from professional competition but he was still freaking huge. He was the biggest guy I have ever seen personally. He was a tremendous help to anyone that had a question. Helped me more in 6 weeks than any thing I have ever read.

  16. try some snatch grip deads, emphasize on spreading the lats out at the top of the movement, when your glutes are tightening

    hit your pull's/chin's ups from every damn angle you can think of,
    wide grip pulls, close grip pulls, close grip chins, strernum pulls etc.

    STRETCH!!!
    start stretching your lats like a mother, twice a day.
    hang from a bar, till your grip gives out,
    stretch them out by squating in front of a vertical pole (powerrack frame) and pull your lats out, one at a time, hold the postion for like 30 secs.

    Practice, you gotta practice pushing them out, stand in front of a mirror and really try to push them out, you gotta play around with it for a bit, but it will come

  17. thanks everyone...Ive tried deadlift two days ago and yes this might be the missing part of my exercise

  18. Quote Originally Posted by EasyEJL View Post
    hmmm nobody mentioned this. instead of grabbing the pulldown or other bars (row, etc) normally, do it without your thumbs. What i mean is have your thumbs be on the same side of the bar as your fingers, rather than wrapping around the other side. Then visualize your hands as just hooks. This helps take your biceps out of the equation.

    The other thing you can do is work biceps first, then back. that will really help remove them from being active during the rows + pulldowns, but you will have to significantly reduce your normal working weights.
    this is perfect, all my pull downs and rows are done this way. i try to think of the foreams as just a hook on my elbows..... focus on pulling your elbows back behind you or to your sides and try not to flex your bis as much as possible.

    I like the hammer strength machines especially the front lat iso pulldown, I do them one arm after the other allowing the other arm to stay extended under tension whil the other one can really focus on pulling with the lat, again using no thumbs, and alternating back and forth. Its a great exercise and works just as well if you have individual cable pull downs for each arm.
  19. MovinWeight
    MovinWeight's Avatar

    Quote Originally Posted by cranghel099 View Post
    try some snatch grip deads, emphasize on spreading the lats out at the top of the movement, when your glutes are tightening
    This is an interesting idea and something I've never tried. A snatch grip is usually a very wide grip right? Like almost near the ends of the bar? I might have to try these.
  

  
 

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