Page 1 of 3 123 LastLast
Results 1 to 25 of 72

Thread: Lat development

  1. #1
    Gymaholic Workhorse's Avatar
    Join Date
    Sep 2002
    Location
    The Great White North
    Posts
    2,135

    Lat development

    I'm looking to find out some of the best excercises for lat development. My lats are starting to show, but I'd like them a lot bigger. I used the search function and came up with a bunch of threads with comments back and forth, but nothing substantial.

    What excercises do you all so to make those lats spread like wings?

    Workhorse
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  2. #2
    The chill in the air is me cyclone's Avatar
    Join Date
    Apr 2002
    Location
    Bush Country
    Posts
    505
    If I am correct, Arnold, Lou, Franco, Zane, etc. did alot of wide grip chins.
    If you're going down.....go down swinging.~ me

    Never underestimate the power of stupid people in large numbers.~unknown

    she is very nice, we had sex first, then spoke later, I liked that.~Rock

  3. #3
    Gymaholic Workhorse's Avatar
    Join Date
    Sep 2002
    Location
    The Great White North
    Posts
    2,135
    I am going to do deads, WG pullups, bent over BB rows, and probably a cable row or something to finish off. This should be good, I hope.

    Workhorse
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  4. #4
    Genetic Experiment GeneticallyGifted's Avatar
    Join Date
    Feb 2002
    Location
    Stockholm, Sweden...Mainly, New York,New York, Los Angeles,CA., Civitinova Marche, Italy
    Posts
    1,349
    I think that is exactly what I do for my back day.

    I think that my back is the best body part on mmy body.

    *what do I know*

    GG
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  5. #5
    Super Moderator RBB's Avatar
    Join Date
    Jul 2002
    Location
    NOVA
    Posts
    0
    deads, wg chins, and bb rows for a large back.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  6. #6
    Senior Member
    Join Date
    Jul 2001
    Location
    PA
    Posts
    414
    For lats, row and pullups/pulldowns.

    For a tough twist on the pullup, try towel chins. Wrap towels around the bar, grab hold (DO NOT wrap towels around your hands, just grip them) and pull. Killer movement and great for grip too.

  7. #7
    Wannabebig Member
    Join Date
    Oct 2002
    Location
    Alberta
    Posts
    3
    HEy Im known in the gym for my WIDE lats and back.I found that the wide grip pull ups work the best for WIDANING them and rows and lat pull down(when your leaning backwards and not sitting strait up) work gret for thickaning
    TEAR IT UP

  8. #8
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,681
    I bumped the thread with my rear lat spread to backup my statements here. My lats have always been a strong bodypart, so part of my development is due to good genes. The other part is due to proper training.

    When I was able to do them, wide grip chins performed with a pronated grip were always my first exercise. I always did them with my bodyweight only. I recommend 2 sets performed to failure. For your next exercise, I would suggest a rowing movement where your back is fixed, or a free standing t-bar row. Once again, 2 sets to failure (perform 1-2 warmup sets first here, no warmups for the chins). As a nice finisher, I suggest a plate loading machine row performed for 1 set to failure (10 reps or so). Very strict form on these.

    One more thing about back training. Over the years I have noticed that those who have good genetic lats seem to be able to know how to train with maximum lat involvement. Those with poorer backs seem to not have the knack (I am sure anatomy plays a role here) for really hitting their back hard. They seem to overly involve their arms. Thus, I think that all trainees lacking in back size should make it a point to learn how to maximize their lat involvement. This takes a conscious effort while training. You need to try to pull more with your back than your arms.

  9. #9
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Chris, do you prefer two handed rows (eg T-bar row, chest supported row ) over DB rows?

    Also chris i have noticed some good improvement in back when i started what you mentioned regarding lat involvement. Not worrying about what my arms were doing but fully connecting with the lats for max contraction. I was thinking that my arms ended at the elbow and forgot the rest

  10. #10
    Senior Member
    Join Date
    Feb 2002
    Posts
    1,151
    I have alot of trouble doing wide pull ups..

    doing close grip dont work the lats as much right?
    Last edited by beastin v6; 10-24-2002 at 03:06 PM.

  11. #11
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,681
    Originally posted by the doc
    Chris, do you prefer two handed rows (eg T-bar row, chest supported row ) over DB rows?

    Also chris i have noticed some good improvement in back when i started what you mentioned regarding lat involvement. Not worrying about what my arms were doing but fully connecting with the lats for max contraction. I was thinking that my arms ended at the elbow and forgot the rest

    You know, I prefer two handed rows, but I have no problem with dumbbell rows.

  12. #12
    Mike Henley MonStar's Avatar
    Join Date
    Dec 2001
    Location
    Delaware
    Posts
    6,093
    WG overhand behind-neck chins are AWESOME for your lats. chris mason recommended them and damn they fry the f*ck outta my lats. Support rows are also excellent.

  13. #13
    Hungry BCC's Avatar
    Join Date
    Nov 2001
    Location
    Indiana
    Posts
    1
    I would just say bent over BB rows. I don't think anything else comes close to them.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  14. #14
    eating out millertime's Avatar
    Join Date
    Nov 2001
    Posts
    1,907
    DB rows and chin ups.

  15. #15
    Mike Henley MonStar's Avatar
    Join Date
    Dec 2001
    Location
    Delaware
    Posts
    6,093
    Most people I think will attribute their lat size to some form of chinups. Some people like underhand chins, some people like overhand chins, some people like BTN chins---it always is going to differ Workhorse. The bottom line is to include some type of chinup, and some type of row. Maybe experiment with the chinup variations and the row variations. Like most people said bentover rows are good, so are support rows, and so are DB rows. T-bar rows are also a good choice.

  16. #16
    Lord Kel Masters Sayiajin Prince's Avatar
    Join Date
    Jul 2001
    Location
    EXIT^2, Ny
    Posts
    1,823
    i'd say that DB rows are probably the best (if not Tbar rows). the ROM seems to be greater, and progressions seems easier than bb rows.
    what sucks is that most gyms' DBs dont go past 100
    "The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."

    "i have the sex drive of 10 rabbits on viagra"

    age: 19
    height: 5'8'' (im lieing its probably 5'7'')
    weight: 159-165 lbs (morning and day)
    bodyfat: 8.6
    bench:315
    squat:405
    Deadlift:500

    goals for end of the year 405/500/600 at 170-175(with the 8pack)

    other: dips 3 and a quarter plates for 4 reps

  17. #17
    Senior Member Gavan's Avatar
    Join Date
    Feb 2002
    Posts
    586
    According to Jones and Mentzer, wide grip chins are NON-SENSE !! It make you weaker and only provide the feeling that you work your lat harder which is not the case.

    None do pullover for lat ?? Again according to Jones it's on of the best lat exercise if not the best (on his pullover med-x or nautilus machine)
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  18. #18
    Mike Henley MonStar's Avatar
    Join Date
    Dec 2001
    Location
    Delaware
    Posts
    6,093
    Gavan:

    I think that pullovers are good for the lats. I mean theyre not the best exercise in the world in my opinion---but they are good. I tend to feel pullovers in my serratus more than anything else for some reason.

    And I think that anyone here at WBB will tell you that chins are #1 for lat development.

  19. #19
    MACHINE
    Join Date
    Jan 2001
    Location
    on the short bus
    Posts
    0
    Originally posted by chris mason

    One more thing about back training. Over the years I have noticed that those who have good genetic lats seem to be able to know how to train with maximum lat involvement. Those with poorer backs seem to not have the knack (I am sure anatomy plays a role here) for really hitting their back hard. They seem to overly involve their arms. Thus, I think that all trainees lacking in back size should make it a point to learn how to maximize their lat involvement. This takes a conscious effort while training. You need to try to pull more with your back than your arms.
    I totally agree. I've always had good back muscle shape and size, and when someone showed me how to pull with my back rather than arms, I picked right up on it. Many others I know who don't have genetics for a great back can't get it right. I worked my back just last night, and here's what I did:

    Weighted pullups(neutral grip - palms facing eachother) - 2 sets to failure
    Heavy pulldowns(supinated grip) - 2 sets to failure 4-6 reps

    Dumbell rows - 2 very heavy sets to failure
    Low cable row - 1 light set to failure
    "He's the best damn rollerskater that ever lived...probably in the whole town" - Chris Pontius

    If you can't be with the one you love, love the one you're with.

    5'10" 215 lbs
    Personal Bests:
    Bench 355
    Squat 505
    Deadlift 560

  20. #20
    Gymaholic Workhorse's Avatar
    Join Date
    Sep 2002
    Location
    The Great White North
    Posts
    2,135
    Supinated, pronated??? Which ones which as per palms facing you, and palms facing away from you?

    I don't use the lingo... I just say palms facing me, or palms facing away from me. I guess I just ain't edumacated enuf!! lol

    Workhorse
    Check out my Training Journal HERE

    105kg Open IPF Classic Provincial record holder in the squat, bench, deadlift, and total.

  21. #21
    Senior Member
    Join Date
    Jul 2002
    Posts
    139
    Yes, I've heard that a good pullover machine is the best. Never had the chance to try one out though.

    Any idea why Jones and Mentzer called WG non-sense? Perhaps because you're starting from a shortened lat position?

    I personally prefer to use the lat pulldown with a neutral grip, just because I can sit "infront" of the pulley so that the line of pull is slightly behind me. Works good. Those and supported rows for lats.

    Workhorse --
    supinated = palms up
    neutral = palms facing each other
    pronated = palms away

  22. #22
    Banned
    Join Date
    Jul 2002
    Location
    north carolina,USA
    Posts
    102
    Start with 3 sets of 10 reps wide grip pull-ups. (Hands should be about 4 inches wider than shoulders)

    once you can do this start to add weight. When you start to add weight go to 3 sets of 10,8,6 reps and go up in wieght when you can. Im not saying this is the best but it sure did work for me! Good lifting Bro!!

  23. #23
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,681
    Ellington Darden (Jones' protege) and Mike Mentzer both don't like wide grip chins for the simple reason thgat the wide grip actually causes the range of motion to be shortened (for the lats). They also don't believe that an adult can widen their lats by stretching them (as wide grip chins are purported by many to "stretch" the scapula, thus widening the back). In addition, they feel that any grip other than a curl grip places the biceps in a weakened position, thus decreasing the effectiveness of the movement.


    supinated=curl grip
    pronated=palms out

  24. #24
    Senior Member Accipiter's Avatar
    Join Date
    Jun 2001
    Location
    layin up against a dumpster in a 100 dollar jumper, smothered in southern comfort.
    Posts
    4,076
    Guys like Yates and Ronnie don't even do chins and look at their backs..

  25. #25
    Senior Member Accipiter's Avatar
    Join Date
    Jun 2001
    Location
    layin up against a dumpster in a 100 dollar jumper, smothered in southern comfort.
    Posts
    4,076
    Personally I'd just focus on Rows, either bb or DB. No real reason for anything else

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •