Need Help with Width

firefrye · Feb 19, 2005

I have recently gotten into the gym (5 months now) and I have a lagging part. My lats do not have the width I need or WANT. I am 5'7 1/2" about 207lbs now (still cutting) and 49-50 in chest. I have been told that I have a long torso and need more width.

My real question is that I need help with exercises to build that width. What works on WIDTH?

xcelbeyond · Feb 19, 2005

You're probably not going to like what my thoughts are on this.

I say do the basic compound movements to develop and increase muscle size. The "shape" a muscle takes on is purely genetic. Take biceps for example. I have very long biceps heads that will not peak, even below 5% BF! This is genetic, no drug or exercise is going to give me a peak - and believe me, I've tried

Thor · Feb 20, 2005

SIDE LATERAL RAISES!

EXCEL is correct in his statement about shape. However I increased my width DRAMATICALLY with side laterals and lots of heavy shoulder presses. This has nothing to do with the shape of your delts but when I started lifting I had tiny deltoids, and heavy presses followed by side laterals worked wonders for adding SIZE to my side delts thereby increasing width.I always did these once a week after shoulder presses and within 2 years I was way wider!

Thor · Feb 20, 2005

SORRY GUYS!

Excel i just went back and reread your reply and you did say do basic compound movements to increase size. Also it was lats he wanted to widen not delts. Although my lats also got MUCH bigger after a few years of basic compound movements such as chins and rows.

firefrye · Feb 20, 2005

Thanks Guys

I already do lots of chins and rows. I also do lots of lat pulldowns. I try to work my back at least twice if not three times a week. I have noticed some improvement but like most I need more MASS NOW.... HA HA . I was hoping for an exercise that might work just for width. I think I also spend just as much time stretching my back as I do lifting. I try to stretch the muscles before I work them into submission. I also work one day heavy and then the next back day light with lots of reps and attention to form.

What esle could I do?

xcelbeyond · Feb 20, 2005

One thing that helped with width - is how you present them. The hardest pose to do correctly is a Lat Spread. Even standing relaxed, you can still flare out your lats.

I read (from a LONG time ago) about stretching your lats (this is also a stretch doggcrapp recommends). It's hard to describe - not hard to do. Grab a stationary pole (you could grab a doorhandle on a door - depending on how tall/short you are), stretch back, you want your arms to be about parallel with the floor. Concentrate on this strech pulling your lats.

Another stretch. whic is equally hard to describe, and you really need to mentally focus when doing it. Grab a stationary overhead bar (I use wrist straps) about should width grip, or a little bit wider, apart. Hang. You want to "try" and pullup just using your lats (of course you really don't move). Then, at the same time, throw your delts forward. Do this for 60 seconds. You'll probably have much difficulty doing this with all your bodyweight. There are some bars in gyms that provide "assistance." I'm still able to touch the floor and don't use my entire body weight for the first 30 seconds, then full bodyweight for last 30 seconds.