Thread: Best Routine For Lat Size & Development....?

Close grip pulldows will hit the whole lat the hardest.rows will also but close grip is where its at.

I like T-Bar rows, 1 arm DB rows, bent over straight bar rows, quarter rack dead lift (heavy) . And your standard lat pulls w/ various grips. Also hyper extensions to get that lower section.

Originally Posted by aminoman74

Close grip pulldows will hit the whole lat the hardest.rows will also but close grip is where its at.

yeah I've been fuckin with close grip a bunch, I will really try to focus up on them...thx

i use pull ups then pull downs wide and close grip, rows , and 1 arm bent over rows jsut change it up and variety are going to be your best bet

Originally Posted by Kirk B

i use pull ups then pull downs wide and close grip, rows , and 1 arm bent over rows jsut change it up and variety are going to be your best bet

gotcha...appreciate the comments...a lot of these exercises I've done but just need to be reminded of I guess.

Pendlay Rows and Chin ups.

I usually choose from these
close grip pull downs
barbell bent rows
front pull downs wide
leaning back wide pull down
special pull down like triceps pull down but straight arms (as if you are swimming butterfly style)
cable rows sitting and standing leaning
one arm dumbell rows
T bar rows
pull ups

Originally Posted by .V.

Pendlay Rows and Chin ups.

What are Pendlay Rows are...I'm sure I've seen or done them, just unsure of the name

Originally Posted by ShreddedOatz

What are Pendlay Rows are...I'm sure I've seen or done them, just unsure of the name

it is i believe barbell row...

Originally Posted by bjg

it is i believe barbell row...

oh ok

I like to do 3-4 sets of pull-ups to failure then Close grip pull-downs T-Bar, the bent over barbell rows seems to be working well for me. You can always switch the pull ups to pull downs if you want to go heavier I mix it up EOW.

The key is not really in the routine itself...it is in how you perform it i mean the technique and intensity of your lifts.
however genetics play a big role here..some have high set lats and some have full lats.

Close grip pulldows will hit the whole lat the hardest.

Deadlifts
One armed DB rows
Pull ups. Especially wide gripped.


Pull ups alone did wonders for my back

deadlifts and rack pulls. HEAVY. My traps feel it when I hit rack pulls for weight(500+lbs).

Hell yeah...thx guys, some good shit

Originally Posted by ShreddedOatz

Hell yeah...thx guys, some good shit

and if you want to hit the traps without sacrificing grip use straps. Though you get a free forearm workout every time you lift without straps.

Originally Posted by aminoman74

Close grip pulldows will hit the whole lat the hardest.rows will also but close grip is where its at.

thank god. everyone always says wide grip first.

I also start with pullups to failure three sets... IMO the key to back is VOLUME training.. at least thats what works the best for me. Here is a sample of a routine i use when bulking:
Warm up
10 min warmup on the treadmill and 15 min stretching.
2 sets of overhand pullups to failure
2 sets of palms in close pullups to failure

Wide grip pulldowns
1x16
1x14
1x12
1x10

Close grip pulldowns with V bar
1x16
1x14
1x12
1x10

One arm rows
1x14
1x12
1x10
1x10

Wide grip cable rows
1x16
1x14
1x12
1x10
1x10

Dead lifts
1x16
1x14
1x12
1x10
1x10

Lower back extensions
2x failure (more of a cool down stretch)

Originally Posted by VonEric

I also start with pullups to failure three sets... IMO the key to back is VOLUME training.. at least thats what works the best for me. Here is a sample of a routine i use when bulking:
Warm up
10 min warmup on the treadmill and 15 min stretching.
2 sets of overhand pullups to failure
2 sets of palms in close pullups to failure

Wide grip pulldowns
1x16
1x14
1x12
1x10

Close grip pulldowns with V bar
1x16
1x14
1x12
1x10

One arm rows
1x14
1x12
1x10
1x10

Wide grip cable rows
1x16
1x14
1x12
1x10
1x10

Dead lifts
1x16
1x14
1x12
1x10
1x10

Lower back extensions
2x failure (more of a cool down stretch)

Looks like a damn good WOD

For back width dumbell rows and close grip lat pulldowns.

ending my backworkout with 5 sets of 1 single rep sloooooooow negatives burn out my lats every time and made them barn door wide

Originally Posted by ShreddedOatz

What are Pendlay Rows are...I'm sure I've seen or done them, just unsure of the name

Originally Posted by bjg

it is i believe barbell row...

Close. It is in fact a bent over barbell row. BUT...it's done dynamically and explosively but with really good form so that you can move much more weight and develop more strength. More strength = more muscle.

Originally Posted by .V.

Close. It is in fact a bent over barbell row. BUT...it's done dynamically and explosively but with really good form so that you can move much more weight and develop more strength. More strength = more muscle.

Good shit!

Inject Deca directly into the lats it is documented that Deca has site enhancing properties. Problem solved. Just put 2-3 cc into each lat once or twice a wk.

Iv had good results with this....

Pull ups 3x10-12 body weight (warm ups)
bent row 2-4x 6-10
reverse grip pull downs 3x6-8
seated row 2-3x8-12
wide grip pull down 1-2x15-20 (light to mod weight) for pump fast pull.

Everything is moved as fast as possable with as much weight as you can take.