I have NO lats!!!

Discussion in 'Fitness & Nutrition' started by crucialkc, Jul 24, 2006.

Thread Status:
Not open for further replies.
  1. crucialkc

    crucialkc the earth is flat

    Joined:
    Apr 6, 2004
    Messages:
    3,397
    Likes Received:
    0
    Location:
    kansas city
    Today was the most frustrating back day ever. I have no lats [or back, for that matter] at all! I never feel lat pulldowns when I do them and my lats never get pumped the way every other muscle does when I exercise it. I increase weight and it gets harder, but I still don't feel it where I think I should be feeling it. Any suggestions or tips to really gain mass on your back? (besides the typical "EAT!")

    I do reverse grip pulldowns, overhand medium grip pulldowns, wide grip pulldowns, bent over bb row.

    (This isn't my entire back day, just what I do that really involves those muscles)
     
  2. Chris3G

    Chris3G Bullshark Testosterone

    Joined:
    Jan 22, 2001
    Messages:
    16,464
    Likes Received:
    0
    Location:
    Ridgewood, NJ
    pullups, wide-grip, weighted
     
  3. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
    pin pulls
     
  4. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,993
    Likes Received:
    466
    Location:
    paradise
    widegrip, palms out pulldowns
    one arm rows

    works for me
     
  5. knucks

    knucks Active Member

    Joined:
    Jul 14, 2004
    Messages:
    18,512
    Likes Received:
    1
    Location:
    734
    I was going to come in here to post that...

    Heavy rows :dunno:
     
  6. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,993
    Likes Received:
    466
    Location:
    paradise
    concentrated recruitment of lats when benching :dunno:
     
  7. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    rows, chest supported rows, seated rows, one arm db rows, pullups, etc

    you need to focus on bringing your elbows in rather than pulling with your hand. a lot of people learn to use their lats if they think of their hands as hooks on the bar
     
  8. Layman

    Layman New Member

    Joined:
    Oct 19, 2004
    Messages:
    3,668
    Likes Received:
    0
    Location:
    Army of Northern Virginia
    In for good advice. My lats suck ass, too...
     
  9. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,993
    Likes Received:
    466
    Location:
    paradise
    pull downs, pull ups, one arm rows, bb rows..
     
  10. DatacomGuy

    DatacomGuy is moving to Canada

    Joined:
    Oct 14, 2002
    Messages:
    16,546
    Likes Received:
    0
    Location:
    Tampa, FL
  11. Layman

    Layman New Member

    Joined:
    Oct 19, 2004
    Messages:
    3,668
    Likes Received:
    0
    Location:
    Army of Northern Virginia
    Got those covered. It's slow progress, though...

    And the fact that I'm a fatass doesn't help in the pullup department, either. :wtc:
     
  12. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,993
    Likes Received:
    466
    Location:
    paradise
    do lat pulldowns instead.. dont lock out at the top, keep tension on your lats.. concentrate on them.. mind/muscle connection is really important. slow and controlled for the first few sets, then pump up the weight and try to crank 'em out. knowing how to flex your lats helps, too..
     
  13. Layman

    Layman New Member

    Joined:
    Oct 19, 2004
    Messages:
    3,668
    Likes Received:
    0
    Location:
    Army of Northern Virginia
    No lockout, eh? I'll give it a shot.

    Yeah, I don't know that I could even flex my lats now...
     
  14. DatacomGuy

    DatacomGuy is moving to Canada

    Joined:
    Oct 14, 2002
    Messages:
    16,546
    Likes Received:
    0
    Location:
    Tampa, FL
    Best way to flex lats?
     
  15. Devil

    Devil I have become my terror. OT Supporter

    Joined:
    Dec 28, 2004
    Messages:
    99,646
    Likes Received:
    0
    Location:
    the undertow
    front lat spread is the easiest to learn how to flare out your lats in my opinion
     
  16. michael

    michael FLORIDA > *

    Joined:
    Dec 21, 2001
    Messages:
    81,993
    Likes Received:
    466
    Location:
    paradise
    hmm..lemme see

    push your shoulders down, tighten your abs, push!
     
  17. dieslow

    dieslow Guest

    I've been working my lats lately by using an incline bench, and sitting on it backwards, leaning into the pad, and doing pulldowns towards my chest at an angle. Can be done with a pulldown machine or with a band attached to the crossbar of a squat rack. It's been hitting them pretty good.

    Another good option is the Chuck V pull.
     
  18. hitmikey

    hitmikey DRIVEN FROM WITHIN

    Joined:
    Jun 24, 2000
    Messages:
    7,462
    Likes Received:
    3
    Location:
    NY
    so youre saying your laying onto the pad farther back then yo uwould if u were doing a standard pulldown?
     
  19. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah
    snatch grip deadlifts always fry my lats...
     
  20. dieslow

    dieslow Guest

    Nah, the incline faces the machine. I sit backwards on the bench and lean into the machine. Clearly the bench will be a few feet back off the pulldown so you get that right angle. If you set it up right you'll blast your lats great :bigthumb: If thats not clear I'll mspaint it for ya
     
  21. dieslow

    dieslow Guest

    They hit my traps more, but good for lats all the same.
     
  22. Marix

    Marix OT Supporter

    Joined:
    May 23, 2006
    Messages:
    28,024
    Likes Received:
    0
    5x5 Heavy Barbell Rows
    Pullups

    That's all I do now, and my lats are growing better than ever.. much better than when I used to mess on with different grips on the lat pulldown machine.

    I'm actually suprised that people are advocating wide grip pullups.. they're really hard on your rotator cuffs.. and that's one muscle you DONT want to damage.
     
  23. GTLifter

    GTLifter Banned

    Joined:
    Feb 28, 2005
    Messages:
    62,453
    Likes Received:
    1
    Location:
    Durty Durty ATL Niggah

    grip the bar wider....
     
  24. Placebo

    Placebo New Member

    Joined:
    Sep 8, 2005
    Messages:
    4,166
    Likes Received:
    0
    :hsugh:
     
  25. Neo22

    Neo22 OT Supporter

    Joined:
    Dec 20, 2003
    Messages:
    8,563
    Likes Received:
    0
    Location:
    The land of confusion
    very true i stick with shoulder width pullups now as my left rotator cuff started bothering me last week.:wtc:
     
Thread Status:
Not open for further replies.

Share This Page