• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
SPC-210x65
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
Anabolic Hormones Store Banner
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
LandmarkChem Email Banner
advertise1
Bruce Labs Store banner
gd
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
granabolic123
Blackroids-animated-optimized-number-1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
advertise1
apollo
steroidjet
kinglab
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Lat / Back Width

lmt183

New member
Registered
Joined
Oct 13, 2015
Messages
142
Hey Guys, posting a picture here of my back. Obviously from the offseason. I'm a competitive bodybuilder and have always struggled to build a wider back, have plenty of thickness from years of powerlifting under my belt. I've been really focusing on activation, volume, playing with thumbless grips, basically camping out until death when I find a movement that hits the area well. Any general suggestions to build lat width for someone without the best genetics for it? Also played with spot injections there some, didn't seem to do a whole lot.
 

Attachments

  • IMG_4760.jpg
    IMG_4760.jpg
    210.3 KB · Views: 559

Love_to_Bodybuild

Well-known member
Kilo Klub Member
Registered
Joined
Dec 11, 2014
Messages
2,367
Like you said you have good thickness. Id like wider lats as well. Nautilus pullover machine . Most gyms don't have them. I went to a gym with one for a decade. Ill still go there once a month or so, contest time more for that look I think it gives of maximum width with what i have

stretching it after training it

heres a few pictures in 2012 and this past year back

then a front shot from 2012, from this past summer. I was more leg dominant back then compared to now.
 

Attachments

  • back lat 2012.jpg
    back lat 2012.jpg
    63.3 KB · Views: 245
  • jr nats back lat.jpg
    jr nats back lat.jpg
    46.5 KB · Views: 217
  • Front Lat.jpg
    Front Lat.jpg
    74.9 KB · Views: 196
  • front lat 17 jr nats.jpg
    front lat 17 jr nats.jpg
    45.7 KB · Views: 211

lmt183

New member
Registered
Joined
Oct 13, 2015
Messages
142
Another pic with better conditioning so you can better see what I'm working with here.
 

Attachments

  • IMG_3179.jpg
    IMG_3179.jpg
    47.7 KB · Views: 542

lmt183

New member
Registered
Joined
Oct 13, 2015
Messages
142
Like you said you have good thickness. Id like wider lats as well. Nautilus pullover machine . Most gyms don't have them. I went to a gym with one for a decade. Ill still go there once a month or so, contest time more for that look I think it gives of maximum width with what i have

stretching it after training it

heres a few pictures in 2012 and this past year back

then a front shot from 2012, from this past summer. I was more leg dominant back then compared to now.

Thanks man, I'll look around for one. Fortunately I have a healthways pass that lets me into most any gym. I know there are a few pullover machines in town not sure if nautilus brand though. I'll also start stretching. I assume just kind of grabbing something in front of me and leaning back against it? Or hanging from a pullup bar sort of thing for a stretch?
 
Last edited:

Wisco2

Member
Registered
Joined
Sep 21, 2017
Messages
325
This may be a stupid question but, do you do pull ups/ weighted pull ups? I would have to say this is a great way to add width!

Second pic is more telling than the first, good conditioning!
 

buck

Well-known member
Kilo Klub Member
Registered
Joined
Apr 27, 2006
Messages
3,126
Lats are activated by pulling the shoulders back and down. So rows or pull ups that allow you to do this irregardless of where your hands may up are what is needed. As long as the elbows end up as far back and down as you can get them you have a full contraction.
 

Love_to_Bodybuild

Well-known member
Kilo Klub Member
Registered
Joined
Dec 11, 2014
Messages
2,367
Thanks man, I'll look around for one. Fortunately I have a healthways pass that lets me into most any gym. I know there are a few pullover machines in town not sure if nautilus brand though. I'll also start stretching. I assume just kind of grabbing something in front of me and leaning back against it? Or hanging from a pullup bar sort of thing for a stretch?


Both. Holding onto something low and stretching for 15-20 seconds or can even do it on a low cable, I do both and have since 2002 when i learned it in Arnolds Modern Encylopedia

then stretching for 30 -60-even 90 seconds if shoulders allow it close grip underhand or neutral wide. Youll be half an inch taller as well, stretches your prine out
 

Gravyv

Member
Registered
Joined
May 29, 2010
Messages
374
Play around with different positions and modifying exercises. Utilize lower weights and supersets to allow you to get a good range of motion. I.E using a incline bench, medicine ball, on knees, or sit down on the floor.

I feel like my upper back/lats improved a lot once I used less weight, higher reps, and more ROM. Heavy weights will build your overall back but it after the first couple of reps it'll be hard to get a good ROM since a whole bunch of other muscles are going to come into play.

One superset I like is some sort cable pulldown followed by db pullovers on a medicine ball. You'll need to play around with the position to really feel it in your lats. It is so much better than doing it off a bench for me.

It's hard to explain the variations but it's something along the lines of the pics below. You'll need to find the position that feels the best with a good ROM.
0a3f67b2fe3b1bdf116d7b197cdb642d--incline-bench-benches.jpg

This free-motion machine is one of my favorites. I do several different variations by adjusting the width, and height. Then also doing it off a incline bench, on knees, seated on the floor, leaning slightly forward or back.
lat_pulldown_main_1.jpg
 
Last edited:

whoremoan

Member
Registered
Joined
Nov 19, 2016
Messages
167
Hey Guys, posting a picture here of my back. Obviously from the offseason. I'm a competitive bodybuilder and have always struggled to build a wider back, have plenty of thickness from years of powerlifting under my belt. I've been really focusing on activation, volume, playing with thumbless grips, basically camping out until death when I find a movement that hits the area well. Any general suggestions to build lat width for someone without the best genetics for it? Also played with spot injections there some, didn't seem to do a whole lot.



Your backs fine , whatever your doing is working ... Just get it more conditioned and it will look bigger


Sent from my iPhone using Tapatalk
 

Dens228

Verified Customer / Kilo Klub
Kilo Klub Member
Registered
Verified Customer
Joined
May 22, 2008
Messages
2,351
Medium width parallel grip pulldowns...
Keep your upper body as upright as possible with an arch in your upper back, don't cheat and turn it into a quasi row.

I pull to just below my chin and try to pull as much as possible with my lats.
Once you get it right you'll know it.

I think one of the problems people have with pulldown/chins is too much cheat in the movement and sway in the lower back, leaning back too far.
 

Dens228

Verified Customer / Kilo Klub
Kilo Klub Member
Registered
Verified Customer
Joined
May 22, 2008
Messages
2,351
From 2014
 

Attachments

  • Lats2.jpg
    Lats2.jpg
    114.1 KB · Views: 439

heman4u

New member
Registered
Joined
Feb 9, 2017
Messages
390
Before suggesting anything,wud like to know what's ur usual back workout?
 

suppdude

Active member
Kilo Klub Member
Registered
Joined
May 1, 2016
Messages
1,746
All about finding movements that work best for you. Focus on where you’re pulling with your elbows. Sounds cliche, but true. A few things to give a try:
- weighted heels elevated pull ups (see dusty hanshaw)
- extreme stretching post back workout

Some good videos are out there on social media, look into some Matt Jansen videos as well.


Sent from my iPhone using Tapatalk
 

concreter

Featured Member / Verified Customer
Featured Member
Kilo Klub Member
Registered
Board Supporter
Verified Customer
Joined
Jan 5, 2011
Messages
4,143
Medium width parallel grip pulldowns...
Keep your upper body as upright as possible with an arch in your upper back, don't cheat and turn it into a quasi row.

I pull to just below my chin and try to pull as much as possible with my lats.
Once you get it right you'll know it.

I think one of the problems people have with pulldown/chins is too much cheat in the movement and sway in the lower back, leaning back too far.

Behind the neck pullups hits it Better! I think...
This is at 245lbs on a Hangover..lol
 

Attachments

  • greg back.JPG
    greg back.JPG
    86.9 KB · Views: 411
Last edited:

jpkoepse

Member
Registered
Joined
Oct 3, 2015
Messages
202
Get really good at pulldowns... with really strict form (upright, no swinging) .. try and get every rep below the nipple line... start light. Focusing on becoming good at this movement changed my back at least..
 

concreter

Featured Member / Verified Customer
Featured Member
Kilo Klub Member
Registered
Board Supporter
Verified Customer
Joined
Jan 5, 2011
Messages
4,143
Below the Nipple ????
HOW! You must be Skin and Bones or using 80lbs...Or Both!
 
Last edited:

Wisco2

Member
Registered
Joined
Sep 21, 2017
Messages
325
Below the Nipple ????
HOW! You must be Skin and Bones or using 80lbs...Or Both!

I second this, i sometimes struggle to scratch the back of my head no way i could pull that low.

Taking yoga to work on flexibility, im sure its amusing to most too see me big ass in there
 

buck

Well-known member
Kilo Klub Member
Registered
Joined
Apr 27, 2006
Messages
3,126
Most people that I see pull to the nipple line usually rotate their shoulders upward at the end of the movement and lose part of the contraction in their lats.
 

Dens228

Verified Customer / Kilo Klub
Kilo Klub Member
Registered
Verified Customer
Joined
May 22, 2008
Messages
2,351
Behind the neck pullups hits it Better! I think...
This is at 245lbs on a Hangover..lol

My right shoulder would NEVER EVER forgive me.........
 

heavyhitter

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Registered
Joined
Sep 12, 2004
Messages
5,807
Rack chins, meadows rows, and 1 arm barbell rows made a drastic difference for me
 

Staff online

  • pesty4077
    Moderator/ Featured Member / Kilo Klub

Forum statistics

Total page views
509,060,443
Threads
124,889
Messages
2,413,774
Members
155,882
Latest member
Invincible.bb2021
Top