The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Building Lats...

    My lats are definitely my favorite muscle group (it's fun to have wings).. but they are lacking a bit. I'm using BGB, and I still struggle with 5x5 chins. The first set is alright, sometimes the second, and from there it's all downhill. Lat pulldowns I'm only doing about 110-120 for 8 reps. Not to mention I don't really feel them in my lats, maybe my form is bad but I don't see how. I want to be able to do chins all freakin day long. The whole reason I started BGB about a year ago was because my back was lagging way behind.

    Any advice on how to really focus on lats hard?
    23 y/o, 170 lbs

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  3. #2
    TJW Keith's Avatar
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    If you can't perform a 5x5 scheme for chins, I suggest jumping chins. Pretty self explanitory, assist yourself by pushing off with your feet and concentrate on the negative part of the repetition. I wouldn't suggest doing this every time you train lats, but definately incorporate it into your routine. BOR, one-arm rows, t-bar rows and deadlifts are all great for the lats as well. Don't be afraid to switch it up every so often and keep it short and sweet.
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  4. #3
    Ex-Manwhore KingWilder's Avatar
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    pullovers are good too
    5'10", 170lbs, 10% bf

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  5. #4
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    When you do lat pull downs, are you using a close or wide grip?

  6. #5
    Senior Member Howard 9's Avatar
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    Something that helped me with lat pulldowns and focusing on the lats is act like your elbows are pulling it not your hands. Don't just up the weight to just up it and use worse form.
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  7. #6
    Just watch me ... Built's Avatar
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    Try self-assisted chins - smith is great for this. Set it at eye-level or a little higher, get to "up" anyway you can, lower to a count of five with your feet behind you, self-assisting with the tops of your toes. Look UP when you do these. Strap your hands in if you have to - you want loooong negatives, like, 5 seconds. If your grip fatigues you won't be able to focus on lats, and you'll be gripping for a while.

  8. #7
    Senior Member getfit's Avatar
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    row, row ,row.Pullups/chins
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  9. #8
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    Well I already do bent over rows (though my form could be better.. I can only bend at like a 45 degree angle, my flexibility sucks) and deadlifts are my favorite lift but I'm not feeling it in my lats too much.
    23 y/o, 170 lbs

    Do you understand that the second you
    look in the mirror and you're happy with
    what you see, baby, you just
    lost the battle!

  10. #9
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    Since your not gonna answer my question, I'll answer it for you.

    I asked the same thing and the o great one (referring to Built of course) told me to use a close hand grip with elbows in, and it really helped. I have now have lats. Thanks Built!

  11. #10
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    Quote Originally Posted by WestsideWarrior View Post
    Since your not gonna answer my question, I'll answer it for you.

    I asked the same thing and the o great one (referring to Built of course) told me to use a close hand grip with elbows in, and it really helped. I have now have lats. Thanks Built!
    I already do close grip.
    23 y/o, 170 lbs

    Do you understand that the second you
    look in the mirror and you're happy with
    what you see, baby, you just
    lost the battle!

  12. #11
    Just watch me ... Built's Avatar
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    I'm still amazed I actually HAVE lats. They were conspicuous in their absence until a few years ago when I finally learned how to train them.
    WestsideWarrior, I'm really glad I could help. Lats are awesome!

  13. #12
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    I've been dowing rows with a parallel/neutral grip lately and they seem to be hitting my lats way harder than any other form of row. Plus you can adjust the weight

  14. #13
    Just watch me ... Built's Avatar
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    Neutral grip is awesome for lats. I agree.

    Also, try that grip but only do one side at a time - really crunch down on the side, bring your elbow right into your waist.

  15. #14
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    Quote Originally Posted by Built View Post
    I'm still amazed I actually HAVE lats. They were conspicuous in their absence until a few years ago when I finally learned how to train them.
    WestsideWarrior, I'm really glad I could help. Lats are awesome!
    Hell yeah they are, but my right developed faster than my left and my right arm sticks out wider than my left, lol, but that'll even out over time, thank god.

  16. #15
    Just watch me ... Built's Avatar
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    It will. We're all a little unbalanced. Sometimes that's a tricep problem too - if your right tri is bigger than your left, it'll contribute nicely to any ILS you might have.

  17. #16
    Risk10k Clifford Gillmore's Avatar
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    I like bent over under hand rows. I've got wings AND arms

  18. #17
    TJW Keith's Avatar
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    Quote Originally Posted by WestsideWarrior View Post
    Built told me to use a close hand grip with elbows in, and it really helped. I have now have lats. Thanks Built!

    +1 for me as well.

    I started using the same grip for chins as well about a year ago, also thanks to Marie-anne for the suggestion, now I finally got some beautiful wings to spread and I swear it was because of this change. I can put up more repetitions using this grip as well, I believe because it incorporates more of the biceps.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

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  19. #18
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    Quote Originally Posted by Risk10k View Post
    I like bent over under hand rows. I've got wings AND arms
    I haven't actually tried those...they'll be in on my next upper workout

  20. #19
    Just watch me ... Built's Avatar
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    Hey, that's great Keith! More lat, more bicep, less rotator cuff!

    Risk, hubby does bent over one arm rows - those have done wonders for his wings, too.

  21. #20
    Senior Member zela's Avatar
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    Can somebody explain this close grip, I always thought the wide was better but now looks like I need a change

  22. #21
    Back on track.. ray34iyf's Avatar
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    Isn't the neutral grip just where you grap the chin bar that allows your palms to face eachother..if so, that's what I did today and I must admit that my lats where worked much more effectively than standard grip.
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  23. #22
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    Quote Originally Posted by Theseus88 View Post
    Can somebody explain this close grip, I always thought the wide was better but now looks like I need a change
    http://www.beerbellyblog.com/wp-cont...l_pulldown.jpg

    Hands on bar, where the towel's are, palms facing outwards.

    [Side note: towel pulldown....what the f**k.....they must not want someone to hurt their pretty precious hands, chalk maybe, but gloves at the LEAST...but towels..cmon, they shouldn't even go to the gym, it's lifting, it's suppose to hurt. sorry, had to say it]
    Last edited by WestsideWarrior; 05-23-2007 at 09:33 PM.

  24. #23
    Just watch me ... Built's Avatar
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    There are threads about it on here, I'm too lazy but maybe one of the lads can point you in the right direction.

    Cole's Notes: wide grip places less stress on the lat and more on the RC - you don't get the full ROM you wish for, and you have to pull a heavier weight to activate the lat from that position because of the RC problem.

    Shoulder-width or narrower, one arm at a time if possible (ie hammerstrength, done like you're crawling up a wall, my personal favourite), over, under, or parallel grip.

  25. #24
    Senior Member cphafner's Avatar
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    Quote Originally Posted by WestsideWarrior View Post
    http://www.beerbellyblog.com/wp-cont...l_pulldown.jpg

    Hands on bar, where the towel's are, palms facing outwards.

    [Side note: towel pulldown....what the f**k.....they must not want someone to hurt their pretty precious hands, chalk maybe, but gloves at the LEAST...but towels..cmon, they shouldn't even go to the gym, it's lifting, it's suppose to hurt. sorry, had to say it]
    The towels would actually be one hell of a grip workout.
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  26. #25
    Eat Chicken Chris686's Avatar
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    I just moved over to bent over dumbbell rows, and can feel it in my lats a little more than when I was using a barbell. Hopefully I'll see some extra growth there, but it's not my top priority.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

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