Looking for larger lats

[optimusx]

I've been going to the gym for a little over a year now, and I've had decent progress, nothing really mindblowing... but the one thing I've started to notice (in my opinion) that I see as lacking are my lats.

Does anyone have any suggestions for mass building exercises that target the lats?

Thanks!

Scott

[PAmusclemonkey]

Hey Scott,

I'm kind of biased toward chin-ups. They're not only my favorite back exercise, but one of my favorite exercises, period. Not only do they really hit the lats hard, but they force just about your entire upper body to work like crazy. And when you get really good at them, you can use a weight belt to make them more difficult. I recently started doing that . . . wow, does that ever wipe you out.

I hope this helps a little. Write me if you want to chat more about form and/or technique. Best of luck with your training!

McT

[brent]

Yeah, I've had the same lat issue. Ironically, I've recently added chin-ups to try to solve this. Unfortunately, I'm not on Muscle-monkey steroids and I can't just do them. I have to use the max weight on the assisted ones. I also do lots of lat pull-downs with various bars & hand widths, and that helps, but the chin-ups are the real champions. One day I may even do them without assistance.

[RadRx]

Chin ups are a great back exercise. And while I can't claim to have blown up from doing them, I am more aware of my 'feeling' my back since doing them.

I'm a bit confused on which way is best since there are so many variations -- some of which hurt my wrists when I try them. I still try to do them as a first back exercise simply to avoid looking like a total geek and struggling to get more than 6.

[brent]

Originally Posted by RadRx

...
simply to avoid looking like a total geek and struggling to get more than 6.

I have no problem looking like a total geek in the gym. I figure you either look like a geek in the gym, or you look like it at the beach later. The choice is up to you.I figure since everyone else looks like a badly dressed fool in the gym, I have nothing to worry about!

[glammaman2000]

i have a pretty good back(can't really see it)but i never felt a good lat pump.try super-slow low cable lat pull-ins(10 counts in,10 counts back)4x12.try to work up to 100lbs.once you can feel the muscle,it will change all your other back exercises.

[The Magus]

I'm going to echo the support for pull-ups/chin-ups, provided that they're real chin ups, not the assisted-by-machine kind. From what I've heard (and my experience has been...), a medium-to-wide grip with your palms facing outward/forward is best for the lats.

[optimusx]

I think the consensus is chin ups with a variety of hand positions. My only problem is that I'll be pulling up a good 255 lbs upward without a machine assist... so for someone who has really weak lats already it's going to be a nightmare doing them initially. I am going to try though. I'll probably start off with just trying to get 10 - you know do as many as I can until I fatigue, break for a minute, then hit it again till I can get 10, then 15, then 20.. and then finally actually break it up into sets of 10.

It will probably look extremely odd, but hey... what do I care what others thinK? It won't look so odd when the lats start coming in.. hehe

Thanks for the input guys.. any other pearls of wisdom?

Scott

[arpeejay]

I don't doubt the efficacy of chin ups but if you can't do them (and I can't!) don't despair. I'm not lacking for lats and they're the direct result of one of MY favorite exercises, namely lat pulldowns. In general I've found a wide grip works 'em better than a narrow grip but they get a work out regardless. That's probably worth keeping in mind because how wide a grip you can maintain is a function of how much weight you're doing and how well your rotator cuffs work (they wear out after a while, even if you don't injure them.)

Oh, yeah, and:

Bring the bar to your chest, not behind your neck.

rpj

[optimusx]

Well, I'll post a pic that I took today.. I'm still learning how to pose properly and I haven't a clue as to how to pose for optimal lat appearance, so a plain back shot is what I have.

Granted, there really isn't anything wrong with the way it looks now, I just want to hit the lats harder so that in the future I can have some really nice wings Or at least lats viewable from the front..
Scott

[glammaman2000]

you're doing fine!a lot of guys can't flex their lats.(the great Paul Dillet didn't learn how to flex the left one until well into his career)try this;have a friend stand behind you.with your arms at your sides,have him put his finger in your armpit.now grab his finger.as you get a feel for it,you will be able to flex your lat with the arms higher(double bicep;or overhead)remember to spread your shoulder-blades apart,don't scrunch them together.

[optimusx]

Well I'm glad I'm not the only one that can't seem to flex them Too bad I don't know anyone well enough down here to say "Stick your fingers in my pits" .. most of my friends moved on when they went to college and never came back... I guess I should have done the same....

I'll try your suggestion glammaman2000, though (without a friend unfortuently). Lats are such a major part of having that "BIG" look. It's just as important as having boulders for shoulders and a thick neck... All in good time.

Scott

[glammaman2000]

...a pencil,maybe.just make sure it's back by your lat&not up front by your pec.

[optimusx]

Cool, I'll give it a try... Thanks again for the suggestion..