Lat / Back Width

lmt183 · Jan 4, 2018

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.

Love_to_Bodybuild · Jan 4, 2018

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.

lmt183 · Jan 4, 2018

Another pic with better conditioning so you can better see what I'm working with here.

lmt183 · Jan 4, 2018

Love_to_Bodybuild said:
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?

Wisco2 · Jan 4, 2018

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 · Jan 4, 2018

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 · Jan 4, 2018

lmt183 said:
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 · Jan 4, 2018

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.

whoremoan · Jan 4, 2018

lmt183 said:
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

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Dens228 · Jan 4, 2018

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 · Jan 4, 2018

From 2014

heman4u · Jan 4, 2018

Before suggesting anything,wud like to know what's ur usual back workout?

suppdude · Jan 4, 2018

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.

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concreter · Jan 4, 2018

Dens228 said:
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

jpkoepse · Jan 4, 2018

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 · Jan 4, 2018

Below the Nipple ????
HOW! You must be Skin and Bones or using 80lbs...Or Both!

Wisco2 · Jan 4, 2018

concreter said:
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 · Jan 4, 2018

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.