what is the best way to train lats?

C

chaoticorder21

New member
I have been working on my overall fitness size and muscle density for about 6 months now and one of the problem areas for me is lats and hams. I lift everyother day currently and I start doing cardio 3-5 days a week for 30-45 mins. what can i do to make these muscle grow?
thanks
 
Rack-chins are the best lat lif - EVER.

Get to a smythe machine and put the bar about pec level or so, maybe lower. Get a bench and put it a few feet out from the smythe machine. You're going to use the nech to put your feet on. You're basically going to be doing an excersize similar to pulldowns, but with your bodyweight and a weight in your lap.

Have you feet resting on the bech about 3-4 feel out in front. Your body will be in a "L" shape. Use wraps and strap-up about shoulder width, maybe a little wider. Lift #1 would be to the front, each rep you must touch your chin. On another day you'll do lift #2, which would be to the back, the back of your head must touch the bar for the rep to count.

Start with no weight in your lap and see how you do. Then you'll want to add weight like any other exercize. Slow negatives and explode up.

These have put more size on my back then ANY other lift has put size on ANY bodypart.

These are a DC original.
 
since 6 months isnt alot of experience lifting - i would say work on your "mind to muscle" connection.

back muscles are notorious for needing this technique because you cant SEE them while you are working out......unlike biceps, shoulders, chest, etc. Also, have a somewhat loose handgrip on pulling motions so you dont use your biceps as much to move the weight - you use your back more.
 
humm i kinda like the sound of that jay never done those before gonna try those tonight with back and see how they feel.
 
dreww said:
since 6 months isnt alot of experience lifting - i would say work on your "mind to muscle" connection.

back muscles are notorious for needing this technique because you cant SEE them while you are working out......unlike biceps, shoulders, chest, etc. Also, have a somewhat loose handgrip on pulling motions so you dont use your biceps as much to move the weight - you use your back more.
Click to expand...


very good advice, even the vets forget to use visualization and it makes a huge difference when you lift. Keeping your hands loose is also very important, think of them as hooks and don't even close your grip
 
jaywooly said:
Rack-chins are the best lat lif - EVER.
Click to expand...
Love these. But definately bent rows for thickness, wide grip pull downs...I am suprized no one mentioned my favorite...lat pull overs. I get such a great stretch and pump from these... great classic mass builder
 
I had problem developing back especially lats, but i tell you what, my back is other favorite body part besides chest and abs, not that i dont take care of the rest, but the work i gave it sure did transform it alot,...I started doing Deadlifts, chin-up and rows as a tri-set and they responded very well...i would sore for two days...but on the third day i would feel them pumped up...the other one i do is lower back extension to give the middle seperation...those are the only exercise i do...and oh yea dont forget lat pull downs with controlled motion...that works the best...
 
I can't believe dips aren't mentioned. You know... dips are good for chest, tris and lats and is a good compound movement. I'd say the best exercises for mass are dips, squats, deads and chins. Can't go wrong with any of those movements.
 
Pull-ups are great for for lats but they also involve the bicep.to really hit lats you have to do exercises that isolate them.pull-overs are great because they take the bi's out of it.The main thing I think you should try is sticking to an amount of weight where you can feel the lats do all the work.Like I read in some of the other post is learning to focus on the muscle group your working on.The more you can do that you should get better gains.But in working out you have to have patients it takes time.
 
I would say pull-downs and chins worked best for me but my lats really did not start to pop out until I started with deads too. I have always done rows but I feel they are more for thickness of the back. The wide grip pull up is good for width. I feel you have to be able to do enough with your own body weight and they add some weight before you start to see good results. I also feel back along with other muscle groups need constant shocking-change up the routine a lot. I usually change my routine a little at least every 3 weeks.
 
not bad i could feel a good squeeze in my lats i didnt use any weight this week im gonna start doin these more often thanks jay
 
I agree that nothing gets your back bigger than deadlifts. However, another good exercise is to set up a flat bench on top of a couple of step aerobic platforms so that when u lie on the bench (face towards the ground) and you let your arms hang they dont touch the ground. use dumbells on each side and row them with a six second hold at the top of each movement. I tried 'em yesterday for the first time at the end of my workout, i liked 'em. Give it a shot.
 
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