cannot get my lats to grow for the life of me

Discussion in 'Fitness & Nutrition' started by crucialkc, Nov 1, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    current back routine:

    Day 3 – Back
    -
    Deadlifts 5x5
    -Bent Over Rows 4x15-12-10-8
    -Wide Grip Pull-downs 4x15-12-10-8
    -Seated Close Grip Cable Rows 3x15-12-10

    Day 7 - Lats/Biceps/Abs
    -Bent Over Rows 4x12-10-8-6
    -DB Curls 5x15-12-10-8-6
    -Close Grip (Hands Facing Each Other) Lat Pulldowns 4x15-12-10-8
    -EZ Bar Spider Curls 3x10
    -Ab Exercise 200

    worked directly twice within 9 days.

    my lats seriously suck ass. for wide grip pulldowns, i can only do like 130lbs. i weigh about 210. i try to focus on pulling with my elbows, but i'm still doing something wrong. I always feel really tense around my elbows/triceps (NOT my bi's).

    suggestions?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    how much weight are you using for bent over rows
     
  3. iruski

    iruski New Member

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    widegrip pullups
     
  4. hootpie

    hootpie New Member

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    I had the same problem...two things fixed it:

    A) Wide grip lat pull-downs.
    B) When you are doing them, imagine that your forearm/hands are hooks and that you are pulling your elbows down.
     
  5. deadbolt

    deadbolt New Member

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    weighted pull ups and chin ups should fix your problem
     
  6. Genghis.Tron

    Genghis.Tron New Member

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    Getting a new exercise in there might help. I really loved these exercises and since it was new, I felt the lats working a lot more than by doing "regular" lat exercises.

    [​IMG]
    While horizontal pulling exercises are normally seen as back thickness builders and not lats/back width movements, this one is different. The bent forward position allows you to put more emphasis on the lats, and the rope allows you a more natural rowing motion. To make this exercise effective you should respect these guidelines:

    1. Keep the torso bent forward during the entire exercise.

    2. Pull from high to low. This means that at the start of the movement the hands should be in line with the shoulders (high position) and you row toward the top of your hip bone (low position). This is a more natural lat movement.

    [​IMG]
    1. Keep the torso slightlyinclined forward.

    2. Pull the rope toward your abdomen while keeping the elbows straight down.

    3. Complete the concentric portion of the movement by executing a scapular depression, which is basically the opposite action of a shrug (bringing the shoulders down instead of up).
     
  7. Vito_Corleone

    Vito_Corleone New Member

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    Heavier weight, less reps?
     
  8. Mojo

    Mojo New Member

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  9. TheProwler

    TheProwler Active Member

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    wide-grip pull-ups have always helped me, although if you're doing 130, you might need the weight assistance to get more than a couple reps.
     
  10. MWHC22

    MWHC22 Bier/Deutsch/Homebrew/ Packers/Blackhawks/Outdoor

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    not that im an expert or anything...but the football strenght coach here at my Uni says that working a certain muscle group 3 times per 7 days is where he finds most of the athletes gain strenght and mass from. So far full body 3 days per week is showing progress for me from top to bottom. I might switch that plan at some point...but for now just building up and looking good it seems to work fine.
     
  11. rebs

    rebs shares AIDS OT Supporter

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    why are you doing curls before cg lat pulls?

    Like suggested above, some of us realy realy need to focus on mentaly isolateing the lat on these movments to get the benefits.
     
  12. Marix

    Marix OT Supporter

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    Wide grip stuff is horrible for your rotator cuff- especially in a vertical motion. I hope you're warming up really well before you do wide grip pullups or lat-pulldowns.
     
  13. crucialkc

    crucialkc the earth is flat

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    when you do your lat pulldowns, does your body essentially look like this at the beginning and end of the movement? (other than the fact that your forearms are in a diff position) like the way you pull back when doing seated rows

    [​IMG]

    if you are facing forward, do you pull your elbows down (during wg lat pulldowns) at a 90 degre angle (pulling to your sides) or more of a 45 degree angle from your front?
     
  14. crucialkc

    crucialkc the earth is flat

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    also, scapulae protracted or retraced during the movement?
     
  15. ccrooks

    ccrooks New Member

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    vary your grip on pulldowns

    wide neutral
    close underhand
    wide overhand
    close neutral

    switching it up worked for me
    that and doing wide grip pullups
     
  16. deznutz

    deznutz New Member

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    Wide grip pulldowns do it for me
     
  17. michael

    michael FLORIDA > *

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    work in some drop sets for your pulldowns.. and dont lock out at the top.
     
  18. crucialkc

    crucialkc the earth is flat

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    ...plz answr
     
  19. michael

    michael FLORIDA > *

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    i need to slim down my waist.. but

    [​IMG] that's all the proof i've got :hsugh:
     
  20. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    agreed.
     
  21. rebs

    rebs shares AIDS OT Supporter

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    :hsugh:
     
  22. Phineas Q Stork

    Phineas Q Stork Active Member

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    i dont lock out at the top, keeps the tension on the lats!
     
  23. rebs

    rebs shares AIDS OT Supporter

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    wouldnt that be getting a full stretch, not "locking out"...locking out is at peak of a delt press.
     
  24. michael

    michael FLORIDA > *

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    yes? if you wanna apply more pressure to your rc's, knock yourself out... keeping tension on your lats will also promote bloodflow and growth. obviously everyone has a different method, but when it comes to pulldowns, I think most would agree that locking out at the top is pointless and counter-productive
     
  25. michael

    michael FLORIDA > *

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    you know what we mean. lets not mince words. keep your elbows slightly bent, dont let yourself just hang there by the bar at the top of the movement.
     
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