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Thread: whats best for back width??
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11-24-2005, 09:08 AM #1
whats best for back width??
hey guys
i know that most people will say to do pullups or chins for better width in their back, but i cant do these and i dont train with anyone so im on my own!!
i understand that can obviously do lat pulldowns, but does anyone else know of any good exercises to get my back wide?!?
thanks a lot
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11-24-2005, 09:13 AM #2Originally Posted by nirish_mark20
Last edited by S.P.G; 11-24-2005 at 09:21 AM.
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11-24-2005, 09:20 AM #3
apart from genetics!!!
i meant, what is the best exercise to develop wider lats!!
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11-24-2005, 09:21 AM #4Originally Posted by nirish_mark20
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11-24-2005, 09:41 AM #5
Wide Grip chin-ups. If you can't do them by yourself, see if your gym has a gravitron machine that takes off some weight from your body so you can do chin-ups.
Lat pulldowns (wide grip)
Those are about the two best exercises you can do for pure width. Of course they also will give you a little thickness, but rows and deadlifts will give you the most thickness but a little less width.
Wow I hate typing when my hands are cold!!!
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11-24-2005, 09:49 AM #6Banned
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Originally Posted by S.P.G
People don't realise that there is ultimately nothing you can do other than get bigger and fulfill your potential. With that, the width will come and the overall shape, and a variety of back exercises can achieve that. Notably deads, wide overhand pullups, narrow underhand pullups, underhand rows and one arm rows. This provides different angles and will therefore keep your muscles guessing more and will bring growth and size.
By the way, what is your definition of midrange? I always just call them compound or multi-joint exercises, but what does midrange specifically mean...Last edited by Flexor; 11-24-2005 at 09:54 AM.
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11-24-2005, 09:52 AM #7Banned
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Originally Posted by inspector_injector
I feel like i've got arthritis
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11-24-2005, 09:53 AM #8Originally Posted by S.P.G
surely if you make the muscle bigger it will add height to it as well as width??
with back, i know i can do exercises to add width or make the back thicker. ie deads, rows for thickness, pulldowns for width! i know about genetics, and i cant do anything about that!
what does everyone think about straight arm pushdowns? the reason i ask is because i want to be able to use 2 different back width exercises everytime i hit my back! so if i do lat pulldowns and pullups (which i cant do, but hypothetically) one week what could i do the next FOR BACK WIDTH!??
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11-24-2005, 09:57 AM #9Banned
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Originally Posted by nirish_mark20
Straight arm pushdowns are rubbish, not enough mass and its not a natural movement. Do one arm rows, underhand barbell rows, wide overhand pulldowns, and narrow underhand pulldowns. These are natural compound movements that will generate mass and therefore width.
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11-24-2005, 09:58 AM #10
obvioiusly i meant to make the muscle bigger, but surely lat pulldowns will do more for the width than dumbbell rows wud??
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11-24-2005, 09:59 AM #11
thank you flexor, question answered!!
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11-24-2005, 10:02 AM #12Banned
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Originally Posted by nirish_mark20
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11-24-2005, 10:03 AM #13Originally Posted by inspector_injector
also see flexors post he knows his shit..
i dont mean to go on about it but Human Anatomy & Biology was a part of my fitness instructor course so it’s a bit of a drag for me when a question like this comes up because i no what ppl are going to say before any one has even posted.Last edited by S.P.G; 11-24-2005 at 10:09 AM.
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11-24-2005, 10:06 AM #14Banned
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Originally Posted by S.P.G
Congrats on being an 'AR WOrkout Scientist'...
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11-24-2005, 10:07 AM #15
basically all it is is that when i train my back, i do 2 exercises that concentrate on back width and 2 exercises that concentrate on back thickness, like this:
(hypothetical)
lat pulldowns
Pullups
Dumbbell rows
Deadlifts.
What i want to do though is keep my body guessing. I dont want to use lat pulldowns and pullups every workout, as i know i can change the dumbbell rows and deads to bent over barbell rows, seated rows etc
thanks for the help,. i appreciate it
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11-24-2005, 10:09 AM #16Banned
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Originally Posted by nirish_mark20
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11-24-2005, 10:12 AM #17Banned
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Originally Posted by S.P.G
Anyway I think we helped the dude out and he understands now so its all sortedLast edited by Flexor; 11-24-2005 at 10:16 AM.
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11-24-2005, 10:17 AM #18
yeah thanks guys. the only reason i do deads every other workout is coz i go heavy, so just want to help CNS rest!
i understand all the physiology, genetics etc, im currently doing a degree in physiology and anatomy and genetics are HUGE in this course! just wanted general view of it, and thanks a lot for the help
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11-24-2005, 10:19 AM #19Banned
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Originally Posted by nirish_mark20
You can do deads once a week easily, the CNS is probably recovered after 2-3 days so all you have to wait for is the musculatureLast edited by Flexor; 11-24-2005 at 10:19 AM. Reason: Typo
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11-24-2005, 10:31 AM #20Originally Posted by nirish_mark20
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11-24-2005, 10:32 AM #21Originally Posted by Flexor
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11-24-2005, 03:38 PM #22
Lat pulldown......
or pull ups...
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11-24-2005, 04:44 PM #23Banned
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Originally Posted by collar
If you can't do pullups, then do pullup negatives as discussed in this thread, or step onto an assistance lever. An alternative to the lever would be to just rest your feet on a stool beneath you and judge how much assistance to give yourself to achieve 8 reps.
The other exercises such as dumbell rows and barbell rows are secondary to pullups but are effective when used in addition to them. They should be performed after the pullups as they do not achieve the full ROM, but are still essential IMO.
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11-24-2005, 06:47 PM #24Member
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i do 3x10..or whatever you can pull ups beginning of my workout...then hit weights..rows,deads,pulldowns..highrows, and then i do 3 more sets at the end...i feel like it really hits em..sometimes i use a spot i can usually only get 3x8 at the end of a workout
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11-25-2005, 03:18 PM #25Originally Posted by S.P.G
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11-25-2005, 03:53 PM #26Banned
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Originally Posted by Narkissos
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11-25-2005, 03:58 PM #27Originally Posted by nirish_mark20
don't worry, as you do more weight, you will be developing the wrist, forearm, but in the meantime, you will be able to add size to your lats..
pull downs baby..The answer to your every question
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11-25-2005, 04:07 PM #28Originally Posted by Flexor
Last edited by S.P.G; 11-26-2005 at 02:53 AM.
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11-25-2005, 04:17 PM #29Originally Posted by S.P.G
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11-25-2005, 07:04 PM #30
Lately..my lats are gettin wider even though I am in a caloric deficit. Maybe it seems that way since my waist is getting smaller. Lat pulls have worked pretty damn well for me this far. Sitting straight up..wide ass grip..pull to chin level or a lil below
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