Building Bigger Lats

[drtbear1967]

Most people have to work extremely hard to build a wide, developed, back. Partly because the most “conventional” exercises poorly target the lats in the most efficient way. Therefor you have to do a lot of inefficient work in order to get adequate growth. Let’s break this exercise down into a few simple concepts that are applicable to (not all but most) muscles.

The three concepts applicable to all exercise is 1) length/tension relationship of a muscle that gives it mechanical advantage/disadvantage, 2) the fiber orientation that determines the muscle forces direction, 3) the resistance profile of the external force used (free weight, cable, machine, bands).

At the beginning of this exercise the tension on the lat from the cable is zero because it is running in parallel with the muscle fibers. This position of parallels is also a position of mechanical disadvantage (any degree > or < than perpendicular gets increasingly disadvantageous).

The lat is it’s strongest in this starting position. As it contracts and shortens it losses the ability to generate force. This would normally be unwanted, but as the arm moves towards the body it gains mechanical advantage and can efficiently make up the loss in contractile strength. At the end of the rep (and complete range of motion) we see that the resistance of the cable is now perpendicular to the upper arm, which is where the lat pulls on.

In this exercise we took the lat through it’s entire range while making it work harder where it was stronger and utilized the body’s natural leverages to help generate the end range force for a full contraction.

This is the most efficient way to place tension on this muscle with the intent to directly stimulate growth. Let me know if you’d like to see more of these videos in the future and let me know if you give it a try.

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Could not get the videos to load. Sorry.

 

[Ashop]

I've been doing a back workout given to me by the great DORIAN YATES. The first exercise is pre exhausting the lats with the Nautilus Pullover machine before moving on to pulldowns and rows. 3 weeks in and I can already tell a difference.

 

[drtbear1967]

Sweet... I often wonder if we even training the way we need too.

 

[Riorules]

China, chins and more chins...

 

[drtbear1967]

I look like 2 monkeys trying to hump a football. When I try doing chins.