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  1. #1
    Tystick's Avatar
    Tystick is offline Junior Member
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    Need Better Lats

    My lats seem to be my lagging body part. I train each body part once a week, and I am careful not to overlap and overtrain. What can I do to really start to get growth in my lats, especially width? I already do pull ups and lat pulldowns for width. If I work them out twice a week will that overwork my rear delts.

    Any advice welcome.

  2. #2
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Hey bro...I had the same problem as you. My lats weren't terrible but were lagging a bit. So last Novemebr I re-vamped my back training program and vowed to hit it hard. I began with heavy bent over rows, then did wide grip pull downs, hammer strength high row and ended with either cable rows or one arms dumbells. Here is a link that gives you and idea of the progress I made in 6-7 months. Go to page 2

    http://www.anabolicreview.com/vbulle...threadid=24640

  3. #3
    Tystick's Avatar
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    Thats great progress! How many days a week did you work it?

  4. #4
    Pete235's Avatar
    Pete235 is offline Retired Moderator
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    Once per week...but heavy and strict...well heavy for me that is. I'm not the strongest guy here by a long shot. Bent over rows usally 3 x 45's and a 25 per side (365lbs), wide grip pull downs 250-280lbs, hammer high rows 4 plates per side and one arm dumbell rows 160lb dbs...all for 6-10 reps.

  5. #5
    dane26's Avatar
    dane26 is offline Retired Moderator
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    i can see the results peteypab!! looks good...i do almost the same thing you do, except every other week i subsitute bent barbell rows for deadlifts. i also do chins or pullups everyweek.

  6. #6
    Tystick's Avatar
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    Bump...for more suggestions

  7. #7
    vielbistdu's Avatar
    vielbistdu is offline New Member
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    bump on Pete's reply..ummm..what does your back routine look like? You could try eliminatining lat pull downs and including close grip underhand pull ups. I used to do underhand pullups, then wide grip pull ups then back again, used to get really sore. I saw good growth from that combo..also t-bar rows or cable rows are bad ass. Everyone has their opinion on back training. I usually do t-bar, barbell rows, close-grip underhand and wide grip pull ups. Sometimes I mix up the hand grips. Jus some suggestions. Oh yeah, some times I also do 21's in the pull up motion...works really good

  8. #8
    metzger66's Avatar
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    Originally posted by Pete235
    Once per week...but heavy and strict...well heavy for me that is. I'm not the strongest guy here by a long shot. Bent over rows usally 3 x 45's and a 25 per side (365lbs), wide grip pull downs 250-280lbs, hammer high rows 4 plates per side and one arm dumbell rows 160lb dbs...all for 6-10 reps.

    I'm going to give this a try and see what results I get. I think pete235 knows what he's talking about!

    metz

  9. #9
    vielbistdu's Avatar
    vielbistdu is offline New Member
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    Did I say he didn't? I didn't flame him or his ideas...let's leave it at that

  10. #10
    vielbistdu's Avatar
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    oops..sorry..thought you were talking to me..I apologize

  11. #11
    metzger66's Avatar
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    Originally posted by vielbistdu
    oops..sorry..thought you were talking to me..I apologize

    If that was intended for me bro. no problemo.

    Peace
    metz

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