Lats

[Saurus]

I can't seem to get my lats to grow....

I'm doing Lat pull-downs twice a week, 3 sets as follows: 12-15 reps lightish, 10-12 reps heavier, 8-10 reps heaviest plus occasionally drop sets (about once a month).

Form: I squeeze my shoulder blades together through the entire motion, pull down to my chest, 1 second positive, 3 seconds negative, 1 minute between sets. I don't think this is the problem.

I also do lying pullovers, 3 sets twice a week, and all the standard rows.

I can only do 6 chinups with body-weight, two pullups, and can't do even one wide-grip pullup with body weight, and we don't have an assist-machine.

I'm happy with the growth of my back, arms and chest, but it seems that as these grow bigger, my lats appear to be getting smaller and smaller....

[Doug]

Originally Posted by Saurus

I can't seem to get my lats to grow....

I'm doing Lat pull-downs twice a week, 3 sets as follows: 12-15 reps lightish, 10-12 reps heavier, 8-10 reps heaviest plus occasionally drop sets (about once a month).

Form: I squeeze my shoulder blades together through the entire motion, pull down to my chest, 1 second positive, 3 seconds negative, 1 minute between sets. I don't think this is the problem.

I also do lying pullovers, 3 sets twice a week, and all the standard rows.

I can only do 6 chinups with body-weight, two pullups, and can't do even one wide-grip pullup with body weight, and we don't have an assist-machine.

I'm happy with the growth of my back, arms and chest, but it seems that as these grow bigger, my lats appear to be getting smaller and smaller....

Happy with your back and it is growing....???

Lat pull downs to the front: (after warm up and stretching)
Grip just past shoulder width
As the bar comes to the chest breathe in as this will give more contraction.
Only lean back slightly !! (no movement with the lower back)

Train only once per week for lats

Barbell row (reverse grip)
Pull down front
Low row (wide bar)
1 arm dumbell row (pulling to waist and pushing slighly forward on downward movement. as in a sawing motion)


2 X warm up sets on barbell row (after warm up and stretches)

4 X 6 - 8 reps on each

Stretch the back out after each exercise and after the workout

[Damien]

My first answer would have been do more pullups...but if you dont have a assisted machine or a training partner thats going to be a bit hard! lol

One thing to remember with pull downs is not just to pull the bar straight down but to pull inwards with your lats. Does that make sense? You can really feel this when youre doing it right in your lats.

Also, you can superset them with rows, I've got good results from doing that. Another thing, when you grip the bar put your thumbs over the top and make a hook. When you squeeze the bar your biceps generally take a bit more of the weight.

Umm..the only other thing I can suggest is varying your grip and throw in some drop set rows.

[Saurus]

Thanks Doug and Damien!

I'm looking forward to trying out these tips....

Doug said:
Happy with your back and it is growing....???

Perhaps I should have said "Traps...."

Barbell row (reverse grip)

Do you mean underhand (as in for BB curls?)

Low row (wide bar)

Not quite sure which is a low row.... Is it seated rows?

Damien said:
you can superset them with rows

Which order would you use?

[Doug]

Originally Posted by Saurus

Thanks Doug and Damien!

I'm looking forward to trying out these tips....




Perhaps I should have said "Traps...."



Do you mean underhand (as in for BB curls?)



Not quite sure which is a low row.... Is it seated rows?



Which order would you use?

Quite right on the reverse grip, (same as curls) lean forward slightly and as the elbows come back pull the lats right back and contract as hard as you can....

Low row is the same as seated row..

Regards

[Saurus]

I'll be at the gym tomorrow. I'll let you know how much my lats BURNED!!!!!

Once again, thanks for the tips.

[Damien]

I would go lat pulls, then rows

[tadolfi]

Mark, be careful brother - these guys will get you to do things you didn't think you could do! Ha,Ha,Ha

I've had some luck with doing one arm rows as a superset with seated rows.
BUT - I don't do them with one leg up on the bench.

I place myself perpendicular to the bench and get my body to a 45 degree angle. Place the foot of the side I'm working about two feet back and then bend the knee on the other leg and get that foot under me for support.
It kind of looks like I'm getting ready to do a one arm pushup.

In the down (bottom of movement) position I extend my arm across my torso so that it aligns below the opposite rib cage. I pull up from that position with the intention of pulling that dumbell up through my armpit.

GO HEAVY on the weight for this and I know you'll feel it.
Give it hell brother!

[Saurus]

Thanks Troy!

It's always nice to be able to hit the muscles in a totally new way. Thanks for the tip.

[Damien]

Well...how did it go?