Lat workout

[iamlegend]

i need a bit of help with my lat workout, i currently do:
wide grip pull downs 4 sets 8 reps
close grip pullldowns 4 sets 8 reps
bent barbell rows (underhand grip) 4 sets 8 reps
machine rows 4 sets 8 reps
I think im going to start bringing in t-bar rows to get some extra width. Has anyone got a really good lat routine for mass and width? Is anything wrong with aht im currently doings e.g. too many reps?

[baseline_9]

Too many sets IMO

There will be no intensity


Machine pullovers, 2 warm up sets, one set to failure, one set beyond failure ( negatives)

Hammer strength pull downs, 1 warm up, 1 set to failure, one set beyond failure

Barbell rows, 2 sets to failure

Rack pulls 3 str8 sets to failure

Dumbell shrugs 3 sets to failure


Now thats a whole back workout!

[FireGuy]

I think you could leave it as is except cut the sets from 4 to 3 on each movement.

[baseline_9]

When u say lat workout do u mean back or do u only wanna train ur lats?

[MuscleScience]

When u say lat workout do u mean back or do u only wanna train ur lats?

I second that question, if your doing lats only. I started doing 50 pull ups before each back workout. I have got so good at lat pull downs that I can do 3 sets of 10 of the entire weight column at my gym (220lbs). After blasting 50 pull ups, it makes the rest of the workout insane.

[goodlifting]

the machine po really do kick some ass. i'm getting good results.

[sleep.eat.train]

i need a bit of help with my lat workout, i currently do:
wide grip pull downs 4 sets 8 reps
close grip pullldowns 4 sets 8 reps
bent barbell rows (underhand grip) 4 sets 8 reps
machine rows 4 sets 8 reps
I think im going to start bringing in t-bar rows to get some extra width. Has anyone got a really good lat routine for mass and width? Is anything wrong with aht im currently doings e.g. too many reps?

I would get rid of the machine rows and use Tbar. I personally dont like to use machines only free weights and pulleys. How long have you been doing 16 sets for back? If your just looking to jump into it I would go down to 3 sets like fireguy said but if you've been doing it for a while I see nothing wrong with that.

[iamlegend]

thanks for the replys, im just going for my lats, got a pretty solid back. Iv been doing this set for about 9 months now, just changing the order and occasionally an exercise. If i were to start with 50 pull ups, is that wide grip or front grip?

[MuscleScience]

thanks for the replys, im just going for my lats, got a pretty solid back. Iv been doing this set for about 9 months now, just changing the order and occasionally an exercise. If i were to start with 50 pull ups, is that wide grip or front grip?

I prefer a semi wide grip, I dont like to use the angle on the pull up bar. My feeling with that is, with that angle you are hitting a lot more of the biceps and forearm muscles verse one of a more neutral grip. If indeed lats are your primary goal to hit. Now if you want a more global exercise then wider is better. I figure that with pull ups I want to hit lats as much as possible because I will get my bicep and forearm workout in thoughout my training session anyway.

[Yashp]

I added a bunch of size to pretty much my whole back with the Smolov Jr.-approach. It's probably not as BB-minded as the earlier mentioned approaches, but I like it. There are four workouts a week in which you do the same exercise, in my case it was the medium grip chinup (hands towards head).

Day 1: 6 x 6 @ 70 %
Day 2: 7 x 5 @ 75 %
Day 3: 8 x 4 @ 80 %
Day 4: 10 x 3 @ 85 %

You then add weight as the weeks progress. It has it all; high frequency, medium volume and medium/high intensity. If you add in some rows (whichever you prefer) supersettet with some facepulls or powershrugs/powercleans you're good to go. Try it out

[cerealkiller326]

I second that question, if your doing lats only. I started doing 50 pull ups before each back workout. I have got so good at lat pull downs that I can do 3 sets of 10 of the entire weight column at my gym (220lbs). After blasting 50 pull ups, it makes the rest of the workout insane.

That is insane, I legit can't go more than 14-15.

Back/Lat is the what I lack in size,and strength. I find the 5x5 works well for me and I have managed to put a lot of strength. Mostly barbell rows both wide/under hand. Pull down, lateral raise, dumbbell rows. Always finish off with pull up until failure.

[MuscleScience]

That is insane, I legit can't go more than 14-15.

Back/Lat is the what I lack in size,and strength. I find the 5x5 works well for me and I have managed to put a lot of strength. Mostly barbell rows both wide/under hand. Pull down, lateral raise, dumbbell rows. Always finish off with pull up until failure.

lol, I should rephrase. I do 50 pull ups total before my back workout, not all at once. I can usually get between 15-18 on set on. 8-10 the next set and so one. Until I achieve a total of 50 pull ups. I think the most I have ever done was 20 or 21 and I am sure those last few were probably cheat pulls.