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  1. #1
    ZTEM is offline Associate Member
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    Lats And Shoulders Help Please!!

    Hey whats up guys, a little bit of backround real quick...

    I'm 20 years and have been training for about 3 years. I have gained about 40lbs from 135-175lbs. When I started my chest was like a V, pointy in the center and sloping down to each side, I didnt have any lats whatsoever and NO shoulders at all either...my arms werent big either

    since ive been working out my chest has flattened out and now looks like a pretty nice size chest for someone of my size, my arms arent huge but for my body everyone says their pretty big. My legs have always been pretty built from playing soccer and several other sports for 15 years, of which i do not participate any more. My main problem is my shoulders and my lats. My shoulders on occasion look half decent but my lats NEVER grow at all. Ive tried tons of different workouts and nothing has seemed to help with my lats....This is my current workout which ive been doing for about 6 weeks and i dont know if its helping at all either....let me know if anyone has a killer lat workout that will make my back into more of a V shape instead of straight down like a pencil. With my lats the way they are I look totally out of proportion bc everything else is almost equivalent.

    Lat Pulldows (front) 1 warmup set 3 working sets, heavy for 6reps
    Wide grip Bent over rows- 3 sets all heavy for 6 reps
    One-arm rows- 3 sets all heavy for 6 reps
    seated rows- 3 sets all heavy for 6 reps
    Lat Pulldowns (rear) 3 sets all heavy for 6 reps

  2. #2
    ZTEM is offline Associate Member
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    Also if anyone has a strong shoulder workout let me know

  3. #3
    SAC's Avatar
    SAC
    SAC is offline New Member
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    chins! i do as many as i can then go right into negs. for the negs i usaully add a wt'd belt.

  4. #4
    hoss827's Avatar
    hoss827 is offline Banned
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    Add a weighted belt like SAC suggested, good advice bro.

  5. #5
    Pure Power is offline Junior Member
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    I think SAC was on the money but I would also opt for deads instead of seated rows. Seamed to give me a wider back all over.

  6. #6
    sherpa27 is offline Junior Member
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    Arnold said go for 12 reps on the wide grip chins then add weight until you can get ten , work your way back up to 12 and so on. I did this and as soon as i started adding weight my lats grew considerably.

  7. #7
    sherpa27 is offline Junior Member
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    Oh right and dont forget your deadlifts, thats a killer for back.

  8. #8
    Bean666 is offline Junior Member
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    who cares what arnold said; he's gotta find what works for him

    try out chinups man... i started with unweighted chinups for 2-4 sets... build myself up to 15 reps then started using a weight belt... my lats exploded-they didnt just grow out more they got a lot thicker... i did it with shoulder-width gripping so i could get a better lat pinch at the top

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