Need Lats !!!!!!!

[VW/BOB]

Whats I Good Exercize For Lats Its Seems Like I Am Stuck

[MrMent1on]

Whats I Good Exercize For Lats Its Seems Like I Am Stuck

Lat pull downs CLOSE GRIP i s#1 in my book everyting else follows. every back exercises that you proform should be at CLOSE GRIP, this makes for a wider back, good luck.

[doctorherb]

Lat pull downs CLOSE GRIP i s#1 in my book everyting else follows. every back exercises that you proform should be at CLOSE GRIP, this makes for a wider back, good luck.

I have to disagree with this...you need to implement a variety of grips for back exercises....IMO, Close grips movements will target the rhomboids, which really improves back thickness, not so much width...wide grip pull-ups/chins and wide grip lat pull downs will improve width.

[muscle1]

A variety of grips will work best...i still think bent over rows, dead lifts, and pull downs are all a must...with back make sure ur getting a full ROM and be sure to stretch between sets by pulling on a bar or something stationary in the gym

[Iron freak]

weighted pullups works best for me.wide grip

[powerliftmike]

pullups, deadlifts, wide grip barbell rows.

[MrMent1on]

I have to disagree with this...you need to implement a variety of grips for back exercises....IMO, Close grips movements will target the rhomboids, which really improves back thickness, not so much width...wide grip pull-ups/chins and wide grip lat pull downs will improve width.

I like when one disagrees with me, keeps me on my toes, makes me go back and do more research. it is not my opinion it is a fact that CLOSE grip target the Latissimus dorsi/LATS and wide grip targets the rhomboids. as a bodybuilder coming up I always heard and was taught that anything close hits the outside. therefore I do squats with my legs about 3 inches apart or as close as possible so to make my sweeps stick out. with back exercises I do close grip to hit the width/ the very outter of my lats. not saying anyone's wrong here because different strokes for different folks. Oh here is something I came across, interesting read:


TRAINING CORNER: Lat Pulldowns: Close Grip vs. Wide Grip
A common question in weight training circles surrounds the performance of the lat pulldown. Namely, what is the difference between wide grip and close grip pulldowns and is one better than the other for developing the lats. In order to appreciate the answer to this question, it is necessary to understand the anatomy of the latissimus dorsi (lats). The lats are one of the largest muscles in the body and have multiple attachments, including those on the spine, scapula (shoulder blade), pelvis and humerus (upper arm bone). Because of these multiple attachments, the lat fibers are arranged in different directions, from almost perpendicular to almost parallel with the body. Since muscles are maximally stressed when an exercise moves in line with its fibers, the following protocols apply to lat training.
Close grip pulldowns target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers.
Wide grip pulldowns, on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle. Avoid using a hand spacing that's significantly past shoulder length, though. There are diminishing returns to performing pulldowns with an extremely wide grip. What's more, range of motion is restricted, resulting in reduced muscular development.
In final analysis, both variations of the lat pulldown are effective in developing the lats. As a rule, using a combination of these movements will result in optimal lat development. It also is important to remember that you can't isolate the lats. Using either movement will only help to shift the emphasis to one part or the other, but the entire lat (as well as many synergistic muscles) will be active throughout the exercise.

[doctorherb]

LMAO...thanks,you just proved my point...you need to read closer....

I like when one disagrees with me, keeps me on my toes, makes me go back and do more research. it is not my opinion it is a fact that CLOSE grip target the Latissimus dorsi/LATS and wide grip targets the rhomboids. as a bodybuilder coming up I always heard and was taught that anything close hits the outside. therefore I do squats with my legs about 3 inches apart or as close as possible so to make my sweeps stick out. with back exercises I do close grip to hit the width/ the very outter of my lats. not saying anyone's wrong here because different strokes for different folks. Oh here is something I came across, interesting read:


TRAINING CORNER: Lat Pulldowns: Close Grip vs. Wide Grip
A common question in weight training circles surrounds the performance of the lat pulldown. Namely, what is the difference between wide grip and close grip pulldowns and is one better than the other for developing the lats. In order to appreciate the answer to this question, it is necessary to understand the anatomy of the latissimus dorsi (lats). The lats are one of the largest muscles in the body and have multiple attachments, including those on the spine, scapula (shoulder blade), pelvis and humerus (upper arm bone). Because of these multiple attachments, the lat fibers are arranged in different directions, from almost perpendicular to almost parallel with the body. Since muscles are maximally stressed when an exercise moves in line with its fibers, the following protocols apply to lat training.
Close grip pulldowns target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers.
Wide grip pulldowns, on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle. Avoid using a hand spacing that's significantly past shoulder length, though. There are diminishing returns to performing pulldowns with an extremely wide grip. What's more, range of motion is restricted, resulting in reduced muscular development.
In final analysis, both variations of the lat pulldown are effective in developing the lats. As a rule, using a combination of these movements will result in optimal lat development. It also is important to remember that you can't isolate the lats. Using either movement will only help to shift the emphasis to one part or the other, but the entire lat (as well as many synergistic muscles) will be active throughout the exercise.

[MrMent1on]

Close grip pulldowns target the lower region of your lats. The lower lat fibers are basically straight up and down, running virtually parallel with the body. Thus, using a close grip keeps the line of pull in conjunction with the lower fibers.

My point lower lats equal WIDTH

Wide grip pulldowns, on the other hand, are best for targeting the upper portion of your lats. The upper lat fibers run in an oblique fashion, fanning out at a sharp angle.

Wide grip equal middle of your back... when someone says thet need more lats they are talking about a WIDER back.

Avoid using a hand spacing that's significantly past shoulder length, though. There are diminishing returns to performing pulldowns with an extremely wide grip. What's more, range of motion is restricted, resulting in reduced muscular development.
In final analysis, both variations of the lat pulldown are effective in developing the lats. As a rule, using a combination of these movements will result in optimal lat development. It also is important to remember that you can't isolate the lats. Using either movement will only help to shift the emphasis to one part or the other, but the entire lat (as well as many synergistic muscles) will be active throughout the exercise.

[doctorherb]

you need an anatomy lesson bro...Not gonna debate it, cuz your doing fine proving my point, and sorry, but lower lats dont involve back width.

[Timm1704]

you need an anatomy lesson bro...Not gonna debate it, cuz your doing fine proving my point, and sorry, but lower lats dont involve back width.

gotta agree with the doc as far as the anatomy thing goes, as that article is in his favour. but, in general, a mixture of grips will build a complete back, IMO, but occasionally if you need a change, do 4-6 weeks of one or the other, see what happens

[Ryanmcc]

wide grip pullups work best

[MrMent1on]

Not going to debate either. all one has to do is do both wide grip and close grip and judge for themself...
what works for me is close grip....my back tells my story.... no wide grip for me..... (wide grip for me is any grip significantly wider than my shoulder). the only time I wide grip is deadlifts and aybe just maybe bend over barbell rows.

[slob]

grip wide to get wide bro
close grip does the inner part of the back.
don't be afraid to admit that you may be wrong

[doctorherb]

grip wide to get wide bro
close grip does the inner part of the back.
don't be afraid to admit that you may be wrong

You hear that Ment1on?? It's ok to be wrong bro...

[MrMent1on]

you guys win I must have been wrong, my apologies. big cat must be wrong also, here are bits and pieces from his back training

Training The Back! By: Big Cat

With a barbell in a close grip or T-bar you can hit more of the outer lats, whereas pulling elbows together behind you will hit more of the inner back and lower traps. T-Bars are not an overly successful exercise when done with a regular barbell, but if you have a T-bar station its one of the best things for outer lat development. An alternate for these exercises is the seated cable row.

For rowing movements the rule is the wider you go , the more of the inner back you hit. So things like seated rows and T-bars hit the outer lats and things like 1-arm rows and wide-grip barbell rows hit more of the inner back.

but you guys are right, I'm done
I'll keep doing my close grip for my WIDTH.
Stay tuned got my LOG.

[DieselNYC80]

a little back arguement!! i love it!!!

[MrMent1on]

Coming from a pro bodybiuilder:
Pro Bob Chick
Yes, contrary to popular belief ( on this site, anyway)....WE ( the pro BB's) believe you can target the inner chest with a variety of exercises.

Being that every muscle group works in opposites....the wide movements will more directly place an emphasis on the muscle closest to the center of your chest.

Ex. Flys, pec deck, DB incline press, wide grip bench/ incline/ press

While I do agree that your WHOLE muscle fiber is in "play" while performing any chest exercise...I believe that you can place MORE emphasis on the INNER fibers by training accordingly....there is NO CONCLUSIVE PROOF to refute this.

My proof lies in the physique I've built as well as countless other pro BB's.

Prove it too yourself....take a chest workout and do nothing but WIDE GRIP movements, or pick one exercise like pec-deck and just use that piece for a workout.....see where your chest is the most sore the next few days to a week!!


Guaranteed it's your inner chest, or your money back!!!!

SEE WHERE I'M GOING WITH THIS???

[MrMent1on]

Pro Bob Chick

Inner thigh....WIDE stance
outer bicep....CLOSE grip
outer tricep...CLOSE grip
inner back....WIDE grip

INNER chest...WIDE GRIP
outer chest....CLOSE grip

If a close grip bench is for Triceps, wouldn't you say the outer chest would get more direct wiork than the inner chest using the same grip? Think about it....
Bob Cicherillo - IFBB Pro Bodybuilder

LIKE I SAID I DONE NOW.

[doctorherb]

wide grip rows will target your traps, true, but a wide grip pull down movement is for width...

now, cant you see, EVERYONE here disagrees with you?? Let go of your ego lil buddy...everytime you try to do "research", you dont prove anything, but how wrong you are...haha

[doctorherb]

My proof lies in the physique I've built as well as countless other pro BB's.

oh yeah, i forgot you were a pro....

[MrMent1on]

wide grip rows will target your traps, true, but a wide grip pull down movement is for width...

now, cant you see, EVERYONE here disagrees with you?? Let go of your ego lil buddy...everytime you try to do "research", you dont prove anything, but how wrong you are...haha

You keep doing wide grip for width and I'll keep doing my close grip which I KONW hits the outter.. I dont need to prove anmything to anyone its as easy as doing both and feeling where you get sore. Most that disagree with me never competed a day in there life.. and they have a right to their own opinion. I use to believe that also until I learn that close grip hit outter and wide grip hits inner.. I see that some hasnt learn that yet.

[naturalselection]

do you get alot of secondary benefit in your bis when you do close grip lat pulldowns?

[MrMent1on]

do you get alot of secondary benefit in your bis when you do close grip lat pulldowns?

Yes... palm facing up..... but doc will tell you something different, lol.