Lats are lacking.......

[Jiesel]

Been working pretty hardcore now with diet 85% percent, I do lat pulldowns on my back day on the hammer machine, usually will do 10x140lbs for 2 sets but Im geting no where and dont see any gains in my laterals....what else can I do? Last night for lats I tried doing 2 sets of 5x230 for more mass but not sure If this will pull better results...what else can I do to see Improvement?

[MFT81]

Start doing pullups, even if you need to use straps. Even though its the same movement you get alot better recruitment of muscle.

Also form is the key, Dont use momentum, get a full stretch, pull with your elbows not your hands, keep a closer grip, and flex the lats at the top of the contraction.

IMO you'll get better results doing 140 for 10 than 200+ for 5.

[MFT81]

Your answear's you seek are on episode 44.

http://thefitshow.tv/tfs3/season03.html

[Jiesel]

thanks, watching the vid now, will have to add pull-ups to my routine, I did them the first month but my partner could barley do 5 so we X'd It, time to get back to that....

[Dude-Man]

Two sets? wow.

You need to at least quadruple that. I do 14 sets total on back day. 5 of weighted pullups, 4 bentover barbell rows, and 5 sets upright rows.

[Jiesel]

Your answear's you seek are on episode 44.

http://thefitshow.tv/tfs3/season03.html

you sure, watched It, had some good back workouts with dumbells and a machine, dude Jerome had killer lats but didnt give me any ISO Ideas for lats

[Jiesel]

Two sets? wow.

You need to at least double that. I do 14 sets total on back day.

really I was under the Impressions 12 sets was to much....

This was 3/5's back workouts....
DL
10x135
5x205
5x225
5x275

Bent Row
5x135
5x135
5x185, slop form, next time will take It to 155-160

Lat Pulldown
10x140
5x210

cable wide grip pull down to back of head
10x85
10x100

cable wide grip seated row
10x70
10x85

This was 2/19's back workout
Back,

Deadlifts
185x5
205x5
225x5
225x5
For my last set I decided to try a PR x 1, vs the x5
I hit 315x1 which Im really pumped....

Bent Rows:
135x5
135x5
135x5
135x5
185x5

Seated Cable Row:
130x10
140x10

ISO LAT Pull Down, Hammer Machine:
10x185
10x225



Thats was my back day generally looks something like

[MFT81]

im sorry dude, I THINK its episode 10 or 11 on this link, Its just on lat pulldowns but its a great refresher on form.

BTW I think your current back training is good, pretty close to what I do.

Just alternate your priority each week, do one for thickness and then one for width.


The link
http://thefitshow.tv/tfs1/season01.html

[The Legend]

i can do like 2 pull ups on a good day. maybe if i weighed less than 265 id get 3

[Jiesel]

i can do like 2 pull ups on a good day. maybe if i weighed less than 265 id get 3

I'm good for 10-15 at 205....Chin ups can pry get 20

[john vega]

nautilus pullover, i-arm db rows, pull ups are great exercises for maximaum lat development

[dwaynewade]

fail on wide grip pull ups then get 5 neg reps, nice stretch at the bottom

repeat with close grip and again with chin ups

[Big]

When I first started doing wide grip pull-ups I could only manage 2 on the first set and 1 partial on the second set, so that's what I did. In a few weeks it was 3, then 5, now I do sets of 10 with a 20lb weight on my belt. Still a long way to go but it just takes dedication and relentless pursuit of that goal, you can do it, good luck.

[Swifto]

Use compound movements first, then finish with isolation.

Deads (4-5 sets) reducing reps and increasing weight, (12,10,8,6,4, Failure)

Bent over rows (3 sets) reducing reps and increasing weight, (10,8,6)

Pull ups (wide or narrow), 3 sets, Failure.

Lat pull down (wide) 3 sets, 10,8, Failure.

Cable Rows, 3 sets, 8,8, Failure.

One Arm Rows, 4 sets, 10,8,6, Failure.

Thats my back workout. Sometimes I'd do more or less volume. Coonstantly changing the routine, sets, reps, rest peroids, supersets, forced reps.

I never do the same workout twice.

[mmmmma]

i can max out at 30 pull-ups (palms forward) when I weighed 140, and I still can at 180.

[TheArtist]

pull ups are the ultimate back width exercise, IMO. However, if you're doing lat pulldowns, instead of bringing the lat bar to your upper chest, bring it just below your chest. Maybe just under the nipples. This helped me a LOT with, width.

[Titan 3]

I can do chin-ups all day long, but wide grip pull-ups..... no dice :-( I really need to focus on this!

[Dizz28]

seated upright row-pulldowns. For the life of me i can't remember the name of that machine so that's how I describe it. Pull one arm down at a time and focus all your power on your lats. I feel a burn all the way down to the very lower aspect of my lats. Very good exercise