What DESTROYS your lats?

[CanadianIron]

I've being doing tons of crazy stuff trying to just smash my lats, but my results seem hit and miss and its tough to pickup a lot of strength.

I usually do widegrip chins with a chain and will go up to 70lbs, i LOVE t-bar rows and a use the hammer strength machines for rows. I also do cable rows, and widegrip bent over rows. The dumbells in my guys arent heavy enough for really good dumbell rows and i find them to easy to cheat.

What is a good routine to shred lats? My lats tie in with a good taper, i wanna square off my lats, i think i just need mass though. What do you guys think?

[_Ragnar_]

I would say everything that you are doing. But really really focus on form. I find when i pinch my shoulder blades way back and get a real tight peak contraction. If you are doing all the stuff you said in your post you could try dropping a few exercises you might be over training.

[tiramisu]

For my width exercises; rack chins, wide grip cable pd, hammer strength pd I'm finding I have to make sure not to use too much weight so that I can get a full range of motion and get my lats into it. If I use too much weight I end up doing partial reps and using lots of momentum. Controlled eccentrics and a full stretch seem to help me here.

For my thickness exercises; tbar row, rack deads, deadlifts I throw as much weight on as I can and push till I'm ready to have a nap.

[CanadianIron]

What are you guys doing for volume? How many reps/sets?

Im usually doing 4 sets, 1 warmup and 3 working sets between 10-12 reps. Im handing pretty good weight, if i want to increase muscle volume would it be beneficial to drop weight a bit and go for 15 reps? or should I try some 5X5 heavy sets?

[Drummer]

Wide grip chins. If you can hit 8, get the weight belt on. Close grip rows. Let your back sway just a bit and dont lean too far back. Bread and butter.

~D~

[macka]

You need to go as heavy as you can with good form, and drop about half of the exercises you already do.

Just hit the basic compound lifts, go as heavy as you can with good form, and the weight should be heavy enough to keep you under 6 reps. Keep the number of sets down too. You need to get your muscles big by lifting big with good form.
this is what I do

barbell bent over rows (shoulder width grip)
1 x 15 45lbs for warm up
3 x 185 for 4-6 reps (I'm trying to crack the 195 for more then 2)
with strict form, I am moving weight up fast but I have to be careful with my neck being more prone to injury.

t bar rows
2 sets 175 x 4 reps

lat pulldowns (behind neck)
4x6 195

then for the next back workout

wide grip chins 4 x max (I'm not using weight yet and I am hitting around 4-6 reps)

seated cable rows
3 sets 4-6 reps usually around 245

upright rows
2 sets 65 lbs 4 reps

I switch these around and mix and match the exercises from workout to workout.

[faller]

What are you guys doing for volume? How many reps/sets?

Im usually doing 4 sets, 1 warmup and 3 working sets between 10-12 reps. Im handing pretty good weight, if i want to increase muscle volume would it be beneficial to drop weight a bit and go for 15 reps? or should I try some 5X5 heavy sets?

All of the above.. There really isn't a magic program that'll give you magic results. In any given year i'm all over the board, 5x5 for 4 to 6 wks., than maybe GV for a month or so, full body, etc.. In that year my meat and potatoes are, deads, rows and chins. Some programs will give you better results than others, but all programs will go stale on at some point.

The tried and true is consistancy and keeping it simple as in my workouts consist of 95% compound's, i seldom miss a workout unless its a planned time off...

[cnelson09]

try FST-7 at the end of your back workout and do stright arm pull downs with a rope. i find that really gets the blood pumping threw my lats and after a month i seen results...

[Canadian Protein.com]

Do you have Deadlifts in your back routine? I find that Deadlifts help with overall back development and over development for that matter.

[Ritch]

Seperating a day for back thickness and width has made a big difference for me. Plus you`re getting more indirect bicep work. It`s a win/win situation. 3 exercises for each widh and thickness always 2 work sets with lots of warmups. For back I acutally favor machines over free weights.

[Felinecougar]

One that really helped me is seated cable pull downs in the middle of the upright cables. Wide Wide Grip this way.

Place a bench in the middle of the cable uprights. I like one with no back to it so I can keep my core from twisting. Sit straight up.

Grab the single handle on the upper cable and do the cable pull downs one at a time...
Pulling down with your palm facing out but at the bottom have it rotated to facing your shoulder. Pull it down deep as you can bringing your elbow behind your lat if you can. I know I know..im tiny so that is easy done.

[CanadianIron]

You mean these?

http://lc.fdots.com/cc/lc/ea/eaf96e3242bfaa02573949a6ced1f349.gif

[Felinecougar]

[QUOTE=CanadianIron;262602]You mean these?

http://lc.fdots.com/cc/lc/ea/eaf96e3242bfaa02573949a6ced1f349.gif[/QU

?

[Felinecougar]

[QUOTE=CanadianIron;262602]You mean these?

http://lc.fdots.com/cc/lc/ea/eaf96e3242bfaa02573949a6ced1f349.gif[/QUO

:wtf

[BIGABOY]

Wide grip Pull downs works like a damn for me put good form

BIGABOY

[bigtavi8]

Not sure what to say about that banana but thats a new one! :) Anyways if your stuck and cant seem to grow the lats check out FST-7 training techniques. They give a suggested routine for lat width. Ive tried it as lats are my problem too and got a great pump and it seems to be working good so far. Look into it.

[GYMBRAT]

anything wide gripped/heavy works wonders for me, then again my lats are the first thing ppl notice on me since I started BBing

[bigtavi8]

anything wide gripped/heavy works wonders for me, then again my lats are the first thing ppl notice on me since I started BBing

Lucky ****er..!:hu

[LIVEHARD]

The patented LAT DESTROYER !!

I think I have a few left in stock !!!!!!!1

[LIVEHARD]

Lucky ****er..!:hu

Me too back is a easy one for me


I respond to almost any strict pulling movement

[Drummer]

Ive got a firemans build - for pulling. Wide and close hins, close and wide rows, deads, etc. Just keep to failure under 7 reps, 2 heavy sets per, and you will grow. I mean FAILURE! Now drop and gimme 20!!!!!!!! lol


~D~

[GYMBRAT]

Lucky ****er..!:hu

LOL!

[MikeyFXD35]

After a warm up I usually go for 4-6 reps, if I am hitting eight and above I go heavier. Sometimes end a routine with a drop set for a good pump.