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  1. #1
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    Lats






    It is hard for me to concentrate on building my lats.
    For example when i do pull-downs I just dont feel like i am working my lats??
    Is this normal?

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    try pull ups instead, or drop some weight on the pulldowns and really focus on your form.
    Try to pull with your elbows... I know it sounds weird, but it'll help.

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    Awesome!...
    I will incorporate that advice into my back workout tomorrow.
    Thanks a lot.

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    I wrote an entire lifting split around my desire for wingspan:

    Got Built? » Baby Got Back
    Wondering where to start? Confused? "Homework 1" will get you started.

    Think you're ready for the "next step"? Take this test.

    Daredevils are Shredded
    Find out why...
    (Now you can find out why... in Hebrew!)



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    Yea I like the baby got back split. Really spiced things up for me.

    Also, make sure youre not leaning back alot while doing pull downs like most people do. I agree to do some pull ups or assisted pull ups if need be. Controlled.
    Ban 2 1/2 's !!!!!!
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    Here's another big one:

    Weighted negative chins. Tortuously slow negatives. I like to very my rep ranged with it, but it's not uncommon to do sets of a single rep that is a 15s negative.
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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    I can barely wait to start my workout tomorrow!
    Thanks for the advise guys...

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    I have always found that pullups and barbell rowing blast my lats better than anything else.
    Just a regular guy.

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    Quote Originally Posted by Built View Post
    I wrote an entire lifting split around my desire for wingspan:

    Got Built? » Baby Got Back
    Wow, great article!
    I'm going to give it a go. I really like how it is set-up, very professional.

  10. #10
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    Quote Originally Posted by Built View Post
    I wrote an entire lifting split around my desire for wingspan:

    Got Built? » Baby Got Back
    Nice, maybe a sticky?

    I don't mean to picky but you should state in your blog somewhere that this isn't only for men.

  11. #11
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    Quote Originally Posted by sendit08 View Post
    It is hard for me to concentrate on building my lats.
    For example when i do pull-downs I just dont feel like i am working my lats??
    Is this normal?
    I must have posted this a thousand times but it's one of my favorite IM articles from Tom Venuto.


    Archive: Bodybuilding and Lifting Weights, the Difference
    Posted on Sunday, April 04 @ 12:00:00 MDT

    Written by: Tom_Venuto


    It was back day. I had just chugged my favorite pre-workout beverage (a Grande Starbucks), which I used to wash down a couple of those ephedra "thermo" capsules. My heart was pounding, the adrenaline was flowing and I was ready to pump some HEAVY iron! I was pacing back and forth across the gym floor, psyching myself up for a big set of close grip lat pulldowns.

    I took a few deep breaths and strapped into the bar. The pin was set at 250 lbs. - the full rack. With a mighty grunt, I pulled the bar down to my chest, leaning back slightly with just "a little" swinging and momentum. I repeated eleven more times and then released it, exhausted but exhilarated. Twelve reps with the whole stack! I was pretty happy with myself.

    I started psyching up for my second set. This time I had the full stack plus a 25-lb. plate pinned on for a total of 275 lbs. I started the second set feeling even stronger; one rep, two reps, three reps... Then, even through the Metallica blasting into my headphones, I heard a voice from behind me say, "What the hell are you doing?" Trying to maintain my near-hypnotic state of concentration, I continued for the fourth rep, ignoring the blatant interruption. Then I heard the voice again: "Venuto, what the hell do you call that?"

    That blew it - my focus was ruined. I stopped mid set after just four and a half reps. I turned around and saw that the offending intruder was Richie Smyth, my trainer. Defensively, I answered his question: "I'm going heavy today - I need more mass on my lats and you have to go heavy for that." Richie replied, "You know what I've been telling you for all these years; if you want a big back, it's not how much weight you lift; your form is more important than weight." I insisted that my form was good, but Richie just disapprovingly shook his head.

    Deep down, I knew he was right. Usually when I work out on my own, I go a lot heavier than when I train with Richie. Even though I grow like a weed when he trains me, it just seems like the weights are too light. So when I train on my own ( when he's not looking) I sometimes slap on the plates for "ego food." This time, he caught me in the act.

    Richie had a cancellation that day, so he kindly "volunteered" to take me through the rest of my back session. He then gave me a humbling dissertation on proper form. Basically, he taught me the exercise from scratch. First he dropped the weight down - a lot. "How much is that?" I asked, looking down towards the weight stack. "Don't worry about the weight," he scolded. I noticed that the pin was somewhere near the middle of the weight stack - I was feeling wimpier by the minute.

    Richie continued with his instructional diatribe: "First of all, keep your body completely vertical. Don't lean back at all. Pull only with your lats. F-e-e-l the lats as you pull down. Hold it and squeeze. Now release slowly, fight the negative, let it back slowly, lean forward and stretch…now pause, hold the stretch, hold it, keep holding it. Ok, now pull, no momentum, don't lean, just pull with your lats. Pull straight down, squeeze, hold the squeeze, now slowly let it back, lean forward and stretch. Concentrate. Focus on the muscle not the weight."

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