View Full Version : How often to work weak lats?

Kevin K
11-01-2011, 06:47 PM
I'm trying to bring up my lat weakness. How often should I work them and how much work do I need to do?

Travis Bell
11-01-2011, 07:05 PM
I do 8-10 sets of lat work every bench day.

11-01-2011, 08:15 PM
Most people do lats twice a week, seems to work well.

You can do different movements and different rep ranges etc.

11-01-2011, 09:32 PM
I've had the most success doing them on their own day and hitting them with heavy weights. I tried doing them after benching like a lot of people recommend but having a whole back day works better for me right now.

11-02-2011, 08:25 AM
hmm I might have to add in an extra day of lat work. I've been training them once a week for 10 sets or so, but I may have to step that up a bit cause I think they might be a weak point on my bench.

11-02-2011, 12:51 PM
I hit my lats like a body builder would.

11-02-2011, 02:36 PM
I hit them twice a week on bench training. I also deadlift and safety bar squat on another day. Those definitely add to overall back mass.

11-02-2011, 03:14 PM
I hit 2 big movements on my Assistance Day and 1 big movement and some lighter stuff on my Bench Day. I work in the 5-10 rep range most of the time. My basic rule is to get in 100 reps for my back each workout.

I think you need to choose exercises properly. I'm a big fan of Chest-supported Rows, DB Rows, Bent Rows and Pull-ups. Outside of these, I would consider the other back movements the "lighter stuff".

11-02-2011, 07:47 PM
I do heavier rows after deadlifting..... I do lighter stuff after benching

11-02-2011, 08:18 PM
Barzeen, is that what most at your gym do?

Rows after pulls?

chris mason
11-02-2011, 10:57 PM
I train upper back on bench day. I will normally do 2 exercises for 2-3 working sets each.

11-04-2011, 09:21 AM
Barzeen, is that what most at your gym do?

Rows after pulls?

Some do an extra auxiliary day, but most just work it in after heavy pulls. It helps give our shoulders more rest between all of the abuse.

11-05-2011, 08:11 PM
I work lats at least twice a week---a heavier rowing movement (t-bar rows, barbell rows (fat bar or regular bar), dumbbell rows on my DE bench day and a lat pull down (usually close grip or parallel grip to try to work rhomboids or pulldowns with a straight bar to my xyphoid/upper abs) on ME bench days. If my shoulders are bothering me I will do pulldowns with a straight bar for 3-4 sets with a heavy enough of a weight to get some good traction (usually about 250-300 lbs or so for medium rep sets) but nothing really heavy on lower body days.

Lat pulldowns to warm up can make really heavy squats simply feel better if your shoulders are bugging you.

11-07-2011, 08:09 AM
Chins and GluteHams get done every workout as part of my warm up, so these exercises are done atleast 4 times a week, sometimes more. My main back exercises are done on Lower Body days. A pull down or face pull, then a heavy rowing movement are done before I start squatting.