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16th December 2009, 23:10
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#1
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
Car(s): MR2 Turbo, impreza sti
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struggling to build lats
just wondering what do some of you guys do for your lats as mine are hard to grow, every other muscle grows really fast but lats dont seem to
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17th December 2009, 00:20
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#2
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Saxperience Forum Bum
Join Date: Sep 2008
Location: jarraaaaaaaaaa
Posts: 3,580
Car(s): Mk2 16v VTR + Nitrous
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Need to train them properly. Im not taking the piss, I was the same. Can you flex your lats? This helps you feel when your working them in the rep.
Then wide grip pull ups, cant cheat. When doing lat pull downs keep the chain/wire vertical. I see so many people leaning back using momentum. Load of bollocks.
Then I like to do cross bench pullovers to stretch them out. Keep your arms locked in position so you dont use your tri's. Push your shoulders up aswell so you feel the tension on your lats. The rep is just the bottom half, from behind your head to just above, any more and its chest.
Then get massive...
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The Following User Says Thank You to DusheR For This Useful Post:
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17th December 2009, 07:36
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#3
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
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Quote:
Originally Posted by DusheR
Need to train them properly. Im not taking the piss, I was the same. Can you flex your lats? This helps you feel when your working them in the rep.
Then wide grip pull ups, cant cheat. When doing lat pull downs keep the chain/wire vertical. I see so many people leaning back using momentum. Load of bollocks.
Then I like to do cross bench pullovers to stretch them out. Keep your arms locked in position so you dont use your tri's. Push your shoulders up aswell so you feel the tension on your lats. The rep is just the bottom half, from behind your head to just above, any more and its chest.
Then get massive...
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i do both of those already mate i also use the cables to work my lats i do 10 reps above my head then 1o mid way, 10 low then 10 bent over i can flex them and they are there i just want more size to them
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17th December 2009, 19:06
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#4
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Saxperience Forum Bum
Join Date: Sep 2008
Location: jarraaaaaaaaaa
Posts: 3,580
Car(s): Mk2 16v VTR + Nitrous
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Be patient then, there a large muscle, take their time to grow.
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17th December 2009, 20:28
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#5
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Infrequent Poster
Join Date: Jul 2008
Location: selston, east mids
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Car(s): mk1 vts, Peugeot 106 s1 gti conversion-for sale
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if its to easy to do pull ups on there own, try putting a dumbbell between your thighs and cross your calf muscles to grip it.
make sure you are doing the pull ups with you palms facing away from you aswell. otherwise it works different muscles
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17th December 2009, 20:50
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#6
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Saxperience Hardcore!
Join Date: Oct 2008
Location: Birtley
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Car(s): VTR Turbo, 106 xsi track slag, Transit recovery, B
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ultra wide grip pull ups as said, best thing in the world for bringing your lats out, slowwwwwwwwwww reps, and jus a point to make, i know what you mean about the momentum dusher but you do need a slight bit of lean to use the cable pull down, not totally vertical just slighlty bent back over, but keep your upper body still dont swing it as most do then say look how much i can pull...lmao, but as said be patient, evryone has a muscle group that lacks in comparison to others this maybe yours? think yourself lucky, some ppl have lacking arms to deal with......
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17th December 2009, 21:43
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#7
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Saxperience Forum Bum
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I dont lean back myself, just arch my back, pulling the bar down to the top of my chest. The more you lean back the less of your lats your using. I do agree, arms would be much worse. I have a pal who gets called doll arms... poor lad.
Last edited by DusheR; 17th December 2009 at 21:47.
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17th December 2009, 21:53
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#8
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Saxperience Hardcore!
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thats what i mean, like slighlty have your upper back arched back a bit and pull straight down to the top of your chest as said, not vertical, my arms lack slighlty in respect to the rest of me bit not too much so im not that bad, back and shoulders dont half make up for it thouh
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17th December 2009, 22:12
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#9
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Frequent Poster
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Location: Peterborough
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cheers for the comments people im gonna really concentrate on these now i feel i got good form on my exercises and i do them slow and contolled gonna up the weight and drop to sets of 8 rather than ten and see what happens
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17th December 2009, 22:52
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#10
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Saxperience Hardcore!
Join Date: Oct 2008
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souds good mate, keep us posted, more weight less reps is better for bulking so they say... just get a good mix IMO as just doing heavy little set doenst give you such a pump as with a good mix, drop sets rule for ending your session on
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17th December 2009, 23:07
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#11
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Saxperience Post Whore
Join Date: Jul 2007
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Have you tried drop sets lat pull downs?? I do 4 sets of wide grip pull downs, when I hit the final set once I've hit the 6-8 reps I get my mate to drop the weight by 2-3 plates, then I crack out as many as I can again, then do it one more time. BLoody hell it dont half hurt!
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The Following User Says Thank You to Crunkers For This Useful Post:
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17th December 2009, 23:16
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#12
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Frequent Poster
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Quote:
Originally Posted by Crunkers
Have you tried drop sets lat pull downs?? I do 4 sets of wide grip pull downs, when I hit the final set once I've hit the 6-8 reps I get my mate to drop the weight by 2-3 plates, then I crack out as many as I can again, then do it one more time. BLoody hell it dont half hurt!
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good idea mate i been doing drop sets on biceps triceps and shoulders never thought of doing that for pull downs.
I did pulldowns tonight so gonna have to wait til next week now.........DAMN!! lol
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18th December 2009, 18:26
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#13
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Frequent Poster
Join Date: May 2007
Location: County Durham
Posts: 704
Car(s): 1996 Citroen Saxo 1.1i, 1999 Citroen Saxo VTR
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What's your routine like? ie what day(s) are you training back?
You should be careful not to over train It, lift heavy when you do, maybe try deadlifts to strengthen your back, this will help with other exercises to improve the lat's. Like someone said above keep form spot on, If you can't get the good stance you've been shown or seen on a tutorial video then lower the weight.
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18th December 2009, 22:49
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#14
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
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i do my back thursday it goes like this:
wide grip pull downs, not sure what its called but a bar shaped like a bulls horns pulldowns, t-bar rows (wide and narrow), another row style workout with 3 different grips, hyper extensions, dead lifts, good morning exercise, bent rows, im sure theres a few more i havent listed
i dont do all these on one workout i varie them week 2 week but always do hyper extensions, dead lifts and wide pull downs
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13th January 2010, 21:11
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#15
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
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quick update ppl thanks for the advice im getting some nice gains now just gotta stick at it i want them huge lol
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5th February 2010, 02:36
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#16
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Regular Poster
Join Date: Sep 2009
Location: Northants
Posts: 296
Car(s): VTR
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the secret to a good v taper is to control the negative of the exercise, ie on lat pull downs raise the bar slowly, taking at least 2 seconds, 4 being better.
chins are the daddy when it comes to building good lats, though lat pull downs are also good.
I personally use a slow negative on all exercises, theres lots of ways to train though, got to find what works best for you mate, trial and error is the only way
all the best with your training mate
Danny
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23rd March 2010, 14:31
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#17
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Newbie
Join Date: Feb 2010
Location: Hampshire
Posts: 17
Car(s): Citroen Saxo Desire 1.1i
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I cant really help much but as a side note, make sure you definantly want them, my boyfriends worked them a good couple of years ago and he literally cant get rid of them and regrets it.
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23rd March 2010, 14:39
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#18
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
Car(s): MR2 Turbo, impreza sti
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yeah i do want them lol i have built them up quite nicely since i first posted thanks for the warning tho
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23rd March 2010, 14:48
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#19
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Established Member
Join Date: Jul 2005
Location: North East United Kingdom (England)
Posts: 1,303
Car(s): Saxo Vtr
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what about this for lats?
wide grip pullups
bent over barbell rows
dumbell pullover
dumbell rows
All 4sets of 6 heavy as you can manage.
__________________
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23rd March 2010, 14:56
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#20
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Frequent Poster
Join Date: Jun 2009
Location: Peterborough
Posts: 807
Car(s): MR2 Turbo, impreza sti
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i do wide grip pull ups, t-bar rows (wide and narrow), dumbell rows as i can lift more with better form than barbell), seated pullover machine, seated rows (not sure on name of machine) behind neck pulldowns, standing wide grip pushdowns
not all at once but t-bar, pull ups and dumbell rows each time then a mx of couple others each week
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