Thread: Help- how to build ultimate V shape lats.

It is all about genetics.

Originally posted by vas85
Hey guys, just asking like ive seen in a few posts like the AVATAR of Prince and P-funk, now you guys look pretty huge, and p-funk you have a V shape that i think is awesome, what main routines did you exercise to develop it to a WIDENESS like you have.? and in general what is the best way that you develop the V shape! Thanx in advance

thanks man (lol, that picture is a year old and about 40lbs old).

You can check out my journal for the specifics on my back exercises. I do basci compound movements and always use full range of motion lifts. I like bent rows, two arm dumbell bent rows and chin ups a lot.

As far as the "v" look that has a lot to do with the width of your shoulders and the circumfrance of your waist. Like vieope said, genetics play a big part here. Even before I lifted weights my shoulders were already pretty broad and my waist was always pretty small so it just kind of worked out that way.

To get a Big "V" you have to do several different types of movements to get your look wide as well as thick.

I've seen many who have a wide back but as thin as a pencil. If they happen to be at the gym the same time as me & they are doing back I watch them. I see them doing just cable pull down machines & a seated cable rowing exersize & that's their whole routine. I've kindly tried to ask them about their back routine & tell them they should be doing other things as well, but they won't listen.

For back the best thing to start off with is wide grip chin ups with your own weight or added weight if you can do it. If not, then use the guided wide grip chin up machine very important for width & back strength.

But you also have to develop thickness in your back as well as width & you won't develop thickness by doing a few cable pull down machines.

I always do bent over WIDE GRIP barbell rows. Many ppl will be at an almost upright position using a really narrow grip. This isn't correct. It's better to be more bent over (not completely as that can be hard on the lower back) a$$ out with a slight arch in your back & a wide grip. The wider the grip on this exersize, the thicker & wider your back will get. 3 sets

Then one arm dumbell rows are important for thickness & width. Use the same body positioning as you would for bent over barbell rows but you'll have one leg up on the bench & using one arm at a time. 3 sets

If your gym has the hammer strength reverse grip lat pulldown this is also very important & is much better than doing it with a bar on the regular lat pulldown. You get a much better contraction especially doing 1 arm at a time. 3 sets

Oldschool T-Bar rows using a 45lb bar lined up vertically with you & putting 25lb weights on the front end of the bar using a wide grip seated cable row handle using the same body positioning as you would with bent over rows. This will build width & thickness especially using a wide grip handle. 3 sets

High rep deadlifts will also build thickness. If you dead max deadlifts or 4 reps every week you'll burn your self out really quickly. I just use 275lbs & do 12 reps but use a weight that you can do 8-12 reps with. 3 sets

Then 3 sets of wide grip cable rows with for finishing. Try to keep your back as stratight as possible especially while you stretch the weight down & while squeezing the weight back with your lats.

A complete back routine that will give you width, & thickness with some shape.

Thanks heaps guys, the feedback is awesome! , Johnny as you mentioned ive seen guys in the gym that just to like 2 exercises to workout the back, and ill get into lots more dumbell barbell rows!! , and P-funk i have pretty broad shoulders and i stand at 1metre 86, just over 6ft1 and im pretty thin in the waist but i havent trained the lats back that that much becuase i want to make sure i get proper tips instead of injuring myself, and i was also worried till now about growth height n stuff becuase i didnt want to limit my growth! but now im 18 approaching 19 and i think my height is enough, so ill go hit the Lats HARD! Thanks guys for the advice

In my opinion it's mostly contrast, illusion and genetics. If you can get body fat down so that you have the smallest waist possible (or naturally have a narrow waist/hips) and then develop the shoulders even a moderate amount, the "V" “appears” amazing. A lot of guys have good strong lats but you just can't see it till they get down to 15% bf and lower. The guys that naturally have a small waist (small hips) have the biggest apparent V but this does not necessarily equate to power and strength but rather is an aesthetic ideal. So, work the extremities (shoulders) and get body fat down if you do not have the genetics to give the largest apparent contrast.

-OD

Johnnny, you're recommending that this guy does a 22 set workout? That's a bit excessive, don't you think.

Peace.