Anybody here have troubles getting their lats "out"?
I have a powerful back there's no question about that, you've all seen what it looks like.
I do pull ups (Wide and narrow), t-bars, pull downs, BORs (I love BORs!!) both overhand and underhand grips, straight arm pull downs... you name it I do it! Whilst my back is thick and strong, I just seem to struggle to "bring them out" so to speak.
At 47" my chest and back isn't petite and whilst I do have decent size lats they just don't seem in proportion with the rest of me.
Any ideas?
Lats!
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Re: Lats!
by Wardie on Mon Jul 28, 2008 7:43 pm
Focus on the upper lats
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Re: Lats!
by cleaver on Mon Jul 28, 2008 7:58 pm
Narrow grip pull ups / pull downs tend to hit the upper lat hardest.
Do you stretch your lats PWO?
Do you stretch your lats PWO?
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Re: Lats!
by Will on Mon Jul 28, 2008 8:40 pm
I seldom stretch until I get home - should I be stretching closer to the exercise?
Thanks for some of the ideas, I'll try concentrating on the movement and narrowing the grip.
Thanks for some of the ideas, I'll try concentrating on the movement and narrowing the grip.
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Re: Lats!
by Alex on Mon Jul 28, 2008 8:59 pm
Pendlay Rows and a Reverse Medium Grip Pulldown which you hold to Chest for a second or 2 have widened me out a lot recently.
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Re: Lats!
by cleaver on Mon Jul 28, 2008 11:02 pm
Freefaller wrote:I seldom stretch until I get home - should I be stretching closer to the exercise?
No thats fine. What I meant is are you doing a lat specific stretch?
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Re: Lats!
by Bison on Mon Jul 28, 2008 11:19 pm
Chins and heavy med grip BOR's have been my main weapons... chins especially are criminally under-rated by so many people for building up the lats. imho.
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Re: Lats!
by Will on Tue Jul 29, 2008 10:48 am
Cheers for the responses guys.
I guess slow controlled chins and some decent med grip BORs will have to keep me going - I guess maybe I wasn't doing them "hard" enough - though I have been hitting the back pretty full on when I do it... my lats are strong, but they to me, seem under-developed, you've seen my pics and some of you have commented and concurred with that sentiment - so something needs to be done!
I guess slow controlled chins and some decent med grip BORs will have to keep me going - I guess maybe I wasn't doing them "hard" enough - though I have been hitting the back pretty full on when I do it... my lats are strong, but they to me, seem under-developed, you've seen my pics and some of you have commented and concurred with that sentiment - so something needs to be done!
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Re: Lats!
by simon m on Tue Jul 29, 2008 10:53 am
As Alex says, paused reverse grip pulldowns, plus practice your lat spread in front of a mirror at home. I do this all the time, it really helps.
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Re: Lats!
by Dtlv74 on Tue Jul 29, 2008 11:26 am
Full stretch on the bottom of bentover rows and maximum scapula contraction at top... made a huge difference to me. Is harder to feel when the weight is very heavy but the important thing is to try to do it and feel it.
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Re: Lats!
by kp1512 on Tue Jul 29, 2008 12:34 pm
Freefaller wrote:Would 8-12 reps on medium/high weights be beneficial than my typical over 120kg+ x5?
def good to throw it about
If you can, at the end of your back workout grab 50kg-100kg dumbell [or if at higher end plates] and attach it to your waist and just hand from a bar stretching your lats....try and hold it for 60 seconds and increase to 2 mins..then add more weight
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Re: Lats!
by SCOTT GALTON on Tue Jul 29, 2008 12:37 pm
Kp i was just going to suggest this. Best strech ever
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Re: Lats!
by curtis on Tue Jul 29, 2008 12:51 pm
I used to be like this, and now, well what can I say my back is very thick and very wide. I focussed on them a lot though...put them over the bench etc...
Wide grip pull ups using only your lats to drive up, with weight are excellent for widening your back.
Wide grip pull ups using only your lats to drive up, with weight are excellent for widening your back.
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