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Help on back width!!!!

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Carbzilla
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2011/03/21 22:05:03 (permalink)

Help on back width!!!!

My back training has always been heavy with the standard big lifts....deads,t-bars,bent over rows!!
I'm having real trouble getting lat size...i have high inserting lats and having problems hitting them properly....major help needed here!!!!....any rouitne suggestions?????  

Plitt Plitt Boom!
#1

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    stephenstuv
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    Re:Help on back width!!!! 2011/03/21 22:15:43 (permalink)
    Is it the "v" shape your looking? From what I hear the best exercise for your back is overhand (knuckles facing you) wide grip pullups
    #2
    Carbzilla
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    Re:Help on back width!!!! 2011/03/21 22:22:29 (permalink)
    Yea it is...but my v-taper is going to be hamperd by my high lat insertion.... i usually throw some wide chins in my warm up.....maybe some weighted ones would be a good idea then!!!!!!!
    #3
    stephenstuv
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    Re:Help on back width!!!! 2011/03/22 19:53:02 (permalink)
    Worth a try, just make sure to use a full range of motion. I can't do them myself personally but I've seen people in the gym doing half movements and boasting they can do 20!
    #4
    iaink
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    Re:Help on back width!!!! 2011/03/22 20:55:23 (permalink)
    No magic lift is going to give you a V-taper in you back.
     
    If you doing some rowing movements, some vertical type pulling  (chins, pulldowns etc) movement you are going to have your bases covered. I think straight arm style pulldowns are a good shout but again not magic. Add in deadlifts, food and 5 years and good to go :)
     
    Off course loosing some BF always helps the taper too!
     
     
     
     
    #5
    indie
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    Re:Help on back width!!!! 2011/03/22 21:39:34 (permalink)
    Remember it is not just the latissimus muscles that add to width, don't neglect middle+posterior head of the deltoid and the rotator muscles.
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    wraith
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    Re:Help on back width!!!! 2011/03/22 23:03:14 (permalink)
    i agree on the straight arm pulldown suggestion - do them kneeling with a very precise execution - 1sec in the stretch position and 1-2 sec static contraction.
    i also agree with indie - width from the front can also be enhanced by further developing your medial deltoid.
     
    however, as u described, i think the main problem is in your training style. you're doing heavy compund lifts, which is ok, but won't get your lats really well developed. IMO u should do somekind of lat specialziation and move on to the hypertrophy training area - meaning higher rep range. especially lats are one of those muscle groups whcih respond better to greater fatigue in comparison to heavy compounds.
     
    more isolation work and lat-specific supersets (straight arm pulldown or pullover machine + pulldown) have been doing wonders for me in terms of lat development/width
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    s0ulj8h
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    Re:Help on back width!!!! 2011/03/22 23:27:47 (permalink)
    wide grip pull ups (overhand grip with thumbs over, not around bar) seems to be the most advisable, weighted preferably.
     
    I've struggled with the same problem and recently started doing these at the beginning of my back training day and have really felt my lats hurt deep inside as oppose to doing lat pulldowns. seem to have gained a bit more width too.
    #8
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