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  1. #1
    Adam.S's Avatar
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    Best workout to increase Lats??

    Please guys mine are basically flat

  2. #2
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    hey bro here some exersices to pop up your lats

    1-pullups some people dont do it because its hard but i think its so important if you want big lats

    2-wide grip pulldown behind the neck

    3-bent over barbell row

    4-one arm dumbbell row

  3. #3
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    oh btw focus on doing the exercise right than doing it with heavy weights

    good luck

  4. #4
    Juggernaut's Avatar
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    Quote Originally Posted by ][-][ ][-][ ][-][
    oh btw focus on doing the exercise right than doing it with heavy weights

    good luck
    Best advice in the world. Whatever your name is. hahahahaha

    If you can't do a pull up, like a lot of people then do the negative portion but controlled, don't just step up on a bench, grab the bar and drop to the floor.....you have to hold yourse;f up and let yourself own slowley. Pretty soon you'll be able to pull yourself up. Pull-ups are by far the best......pull downs are ok but I don't think you get as much out of them as you do pull-ups.

  5. #5
    Adam.S's Avatar
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    thanks guys. I have a gym sort of at home that i use you cant really call it that but lol. It has bar and a few weights a bench but no incline/decline and we have a few dumbells. We can do miltary press,barbell curls no prob and if we get dumbell and pull up from ground to the side of ur body when we are leaning over will that increase lats??

    sorry if its confusing.

    Thanks

  6. #6
    bluethunder is offline Anabolic Member
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    Quote Originally Posted by ][-][ ][-][ ][-][
    hey bro here some exersices to pop up your lats

    1-pullups some people dont do it because its hard but i think its so important if you want big lats

    2-wide grip pulldown behind the neck

    3-bent over barbell row

    4-one arm dumbbell row
    Wide grip pull-downs BEHIND the neck is not advised.

  7. #7
    allsaucedup's Avatar
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    i would say wide grip pullups have helped me the most on lat development

  8. #8
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    Quote Originally Posted by Adam.S
    Please guys mine are basically flat
    hey bro im having this same problem i posted a thread on this a lil while back so if u want u can take a look at my thread and get some good info.

  9. #9
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  10. #10
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    Quote Originally Posted by bluethunder
    Wide grip pull-downs BEHIND the neck is not advised.
    agreed, you should do them completely verticle under the bar, pulling it down to your chin/upper chest and holding for a peak contraction. Try to focus it in your lats with proper form, with a slight arch in your back.

  11. #11
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    Quote Originally Posted by bluethunder
    Wide grip pull-downs BEHIND the neck is not advised.
    I agree. I've read that both pulldowns and miltary press behind the neck are BAD b/c they put your shoulders in a compromising position that could lead to injury.

    JMHO.

  12. #12
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    Quote Originally Posted by Monkeytown
    I agree. I've read that both pulldowns and miltary press behind the neck are BAD b/c they put your shoulders in a compromising position that could lead to injury.

    JMHO.
    This is true but nothing puts on mass or gives strength like a behind the neck military press.

  13. #13
    georgio is offline New Member
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    I agree benches, behind the the neck military press rocks, but for lats I would have to save pullups are the best movement you can do, I can't do many so I as juggernaut said do negatives and your back will hurt until the next time you do them.

  14. #14
    Deezuhl is offline Anabolic Member
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    I cant do wide grip pullups yet at my weight so i do them assisted and little by little i drop more weight until one day i'll be able to do my body weight. hopefully soon. another good one i just tried last week is the seated cable row with the wide grip pull down bar. not sure if does lats 100% since you are pulling straight in but my lats felt real good.

  15. #15
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    i personally wouldn't recommend anyone doing behind the next pulldowns or presses, its not worth the risk. I through my neck out a couple times doing them and will never do them again. Even if they are the best excersize for mass and strength it's not gonna pay off when your forced to take a week or 2 weeks or more off to recover after you **** something up, there's plenty of ways you can work your lats, so with that said i would recommend doing a safer excersize IMO

  16. #16
    *Narkissos*'s Avatar
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    1.Pull-ups-- king
    2.Straight arm pull over-- a forgotten movement

  17. #17
    *Narkissos*'s Avatar
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    BTW..there is no 'best' workout.

    The only was to progress is to learn to do (what appears to be even the simplest of) exercises correctly. Improper form makes even the best movements useless

  18. #18
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    Quote Originally Posted by bluethunder
    Wide grip pull-downs BEHIND the neck is not advised.
    Def NOT advised.

    T

  19. #19
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    Bent Barbell Rows and Chins. Thickness and width.

    T

  20. #20
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    Quote Originally Posted by bluethunder
    Wide grip pull-downs BEHIND the neck is not advised.
    i agree

  21. #21
    Aggression is offline Member
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    1. Wide grip lat pulldowns to the front
    2. Close grip lat pulldowns with v-bar
    3. Seated cable rows with v-bar
    4. Standing straight arm pulldwowns
    5. Deads

    Do those for 8 weeks and if your lats/back aren't improved, there's something wrong with you.

  22. #22
    Odin is offline Member
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    It's funny everyone thinks pullup's are top when The two best back's credit their back's the most to Bent Row's, Dorian Yates and Ronnie Coleman.

  23. #23
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    Quote Originally Posted by Narkissos
    1.Pull-ups-- king
    2.Straight arm pull over-- a forgotten movement
    I'd say real forgotten because I never heard of it. You mind dropping a brief explanation? Thanks.

  24. #24
    Juggernaut's Avatar
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    Quote Originally Posted by Narkissos
    Straight arm pull over-- a forgotten movement
    Is this the movement where you lay your shoulders across a bench, raise your arms above your head, have someone hand you a dumbbell and while keeping your elbows straight as possible, pull the weight up to the point it is above your face and then lower it back and repeat? If so I still do those.

  25. #25
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    Quote Originally Posted by Juggernaut
    Is this the movement where you lay your shoulders across a bench, raise your arms above your head, have someone hand you a dumbbell and while keeping your elbows straight as possible, pull the weight up to the point it is above your face and then lower it back and repeat? If so I still do those.
    http://www.abcbodybuilding.com/exerc...lpullovers.htm

    SEE IF THIS HELPS YA JIGGY MAN

  26. #26
    Juggernaut's Avatar
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    Quote Originally Posted by hung-solo
    Yeah, that's the one....but I use only one dumbbell and hold it with both hands. I call it the rib spreader.

  27. #27
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    weighted pullups, and believe it or not, deadlifts are what have given me the back i have today.

  28. #28
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    Pull-ups deads heavy tbar rows

  29. #29
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    T-bars and bent over rows are the king for middle back, do em both for width and thickness. Also make sure u use the muscles u want to grow, i know this sounds obvious, but a lot of people simply pull the bar with their arms, instead of squeezing the lats to bring the weight up.

  30. #30
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by JamesC
    T-bars and bent over rows are the king for middle back, do em both for width and thickness. Also make sure u use the muscles u want to grow, i know this sounds obvious, but a lot of people simply pull the bar with their arms, instead of squeezing the lats to bring the weight up.
    Its funny you say that cause i have feeling as my biceps just keep getting bigger and my lats not growing the way i want them too i might be doing that myself in some exercises.

  31. #31
    Aggression is offline Member
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    Rope pulls are also good for the serratus and lats.

  32. #32
    znak's Avatar
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    Quote Originally Posted by Juggernaut
    Best advice in the world. Whatever your name is. hahahahaha

    If you can't do a pull up, like a lot of people then do the negative portion but controlled, don't just step up on a bench, grab the bar and drop to the floor.....you have to hold yourse;f up and let yourself own slowley. Pretty soon you'll be able to pull yourself up. Pull-ups are by far the best......pull downs are ok but I don't think you get as much out of them as you do pull-ups.
    Agree completely. I went from a size 42 to a size 48 in two year by doing.

    Negatives as described above once a week and pull ups then negative once a week.

    When I started I could do three pull ups, now I can do four sets of ten with a plate hanging from my belt. I do negatives with two plates.

    Pull downs are BS, unless you keep you body completely still and correctly initiate the movement. 99.9% of the people in the gyms are rocking back and forth working everything except their lat.

    Pull up are the proof in the pudding. Can't knock off ten? Do negatives until you can. If you can do ten, add weight and do heavy negatives.

    Six coat sizes in two years. It works.

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