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Topic: Any good formula for better lats? (Read 90 times) |
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DBatGT
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Any good formula for better lats?
« on: Sep 4th, 2002, 7:48pm » |
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I'd say lats is the one area that I could really use some help in. I know all sortsa exercises, but I'd like them to be wider and extend further down my side. I currently train them once every 5 days, I'm thinking about kicking it up to every 3 days to try and get a good gain. I mean they are slowly creeping down , but I feel this is really important. Let me know of any tips or tricks ya'll have.
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Cvol
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Re: Any good formula for better lats?
« Reply #1 on: Sep 5th, 2002, 11:30am » |
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Hey there! I always incorporate HEAVY seated close grip rows off my low pulley. The handle allows a close grip with your thumbs in the up position. Do the movement strictly allowing a good streach before pulling the handle to your midsection. Try and keep your back straight. With heavy weight, your gonna want to lean back as you pull. This defeats the purpose of the movement. I don't have great lats either but with the continuous bombing that there getting lately, my lower lats are starting to show. I'm also learning that wide grip chin-ups and/or pull downs will work wonders for your upper lats.
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Jim
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Re: Any good formula for better lats?
« Reply #2 on: Sep 5th, 2002, 12:04pm » |
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Hey guys, 
My favorite lift for lats are bent barbell rows. Usually an underhand grip,sometime overhand. and I go as heavy as I can for 4 or 5 sets on that. I do chins for warmups before this.
I also like doing the seated close grip rows like Cvol said.
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Jim
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DBatGT
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Re: Any good formula for better lats?
« Reply #3 on: Sep 6th, 2002, 6:41pm » |
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yeah I do all those, I'm just really interested in what works your lower lats, the seated row works well but I don't have one of those machines where I work out now (cheap arsed university weight room!) there is one of the row grips for doing pull downs but that's not the same. one thing I like to do in it's stead is hook up a handle to low grip and kneel and pull from an overhand grip rotating to an under grip when it get's close to my body, that really works lower lats I feel.
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DBatGT
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Re: Any good formula for better lats?
« Reply #4 on: Sep 7th, 2002, 1:23am » |
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I went heavier on the bent over rows and did 4 sets rather than 3 and I definately felt like it tore up my lower back better than a lot of other exercises. I used an overhand grip though, I don't like underhand grips very much. would you recommend using underhand grips as well or instead?
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Jim
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Re: Any good formula for better lats?
« Reply #5 on: Sep 7th, 2002, 1:34am » |
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Hey, I usually prefer to use a underhand grip... just personal preference i guess... It feels like I can get a much better squeeze using a underhand grip than overhand. and yeah, it's one of my favorites for back. 
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Jim
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Jim
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Re: Any good formula for better lats?
« Reply #6 on: Sep 7th, 2002, 9:21pm » |
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Oh, forgot to mention that I seem to be able to lift a little heavier using a underhand grip... not sure why this is.... 
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Jim
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Cvol
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Re: Any good formula for better lats?
« Reply #7 on: Sep 9th, 2002, 8:08am » |
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Boy, for my lower lats I wish I had a T-bar rowing station. I did this exercise while I was at a commercial gym. Killer workout for the lats!
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DBatGT
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Re: Any good formula for better lats?
« Reply #8 on: Sep 9th, 2002, 11:11pm » |
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deadlift was suggested to me elsewhere but that doesn't seem to be the same muscle group that I'm gunning for, that seems like lower back (dont' deadlift currently)
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shawn
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Re: Any good formula for better lats?
« Reply #9 on: Oct 8th, 2002, 6:02pm » |
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nah don't do deadlifts, they work your erector spinae and hamstrings, they don't touch your lats, a really good one for the lats is a single arm rowe and a wide over grasp grip pull up, stay away from the under grasp grip ones cause your biceps will give out before your lats
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Incredible Bulk
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Re: Any good formula for better lats?
« Reply #10 on: Oct 9th, 2002, 2:52am » |
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For my lats i usually do 4 sets (inc.1 warm up set) of lat pull downs to widen my lats as the wider the grip, the wider they'll grow. 3 sets of low pulley lat rows with a close grip to work the inner lats.
Talking about the T-bar row, its a killer i know but excellent for thickening the middle back (rhomboids etc).
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DBatGT
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Re: Any good formula for better lats?
« Reply #11 on: Oct 9th, 2002, 8:33am » |
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the reason people told me to deadlift was because it really tears up your glutes good, giving a significant boost in GH release, I started doing them 3-4 weeks ago and I think I have started growing faster the shape and size of all my muscles have started accelerating in the right direction. can't wait until I get my technique spot on though
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Incredible Bulk
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Re: Any good formula for better lats?
« Reply #12 on: Oct 9th, 2002, 8:52am » |
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just got my new weight belt from ebay, saved me about £15! 
I'm going to wait for it to wear in a bit before i start deadlifts, its an exercise that needs perfect form to give best results and the last thing i want is brand new leather digging into my back!
at the mo its like a strip of concrete!
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Honey, i can argue with you till the cows come home, but frankly, when you come home i'd rather dance with the darn cows
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Jim
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Re: Any good formula for better lats?
« Reply #13 on: Oct 9th, 2002, 12:26pm » |
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Doing bent T-bar rows is also great for lats.
Deadlifts are by far my favorite exercise. I don't do it on back days, but on leg days. works the whole body.
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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