Help My Lats!

**Pirate!** · 11-17-2004, 04:59 PM

I only do lat pulldowns for my lats, and they never seem to grow like my other muscles. They are the first exercise of my back workout, so I have plenty of energy. Any suggestions on other exercises or supersets would be appreciated.

Robboe · 11-17-2004, 05:05 PM

Try using a different grip. If your gym has the hammer-grip bar, try that.

Make sure you're pulling with your back and trying to minimise the amount of bicep encorporation into the lift.

Use full ROM on all exercises.

Do rows also. Heavy.

**Pirate!** · 11-17-2004, 05:08 PM

Quote:

Originally Posted by TCD

Try using a different grip. If your gym has the hammer-grip bar, try that.

Make sure you're pulling with your back and trying to minimise the amount of bicep encorporation into the lift.

Use full ROM on all exercises.

Do rows also. Heavy.

I'll try the Hammer grip. I thought that would make the bis work more.

I do full range of motion, but the bottom end is the weakest--which is probably the case with most. I do heavy rows. I usually row about the same or more than what I bench. Thanks.

Robboe · 11-17-2004, 05:11 PM

Quote:

Originally Posted by PirateFromHell

I'll try the Hammer grip. I thought that would make the bis work more.

I do full range of motion, but the bottom end is the weakest--which is probably the case with most. I do heavy rows. I usually row about the same or more than what I bench. Thanks.

Technically the HG does bring the biceps more into play, but not as much as using an supsinated grip, and allows you to lift a bit heavier than with a pronated grip. However, it's just another angle to try if your current method isn't working.

But like i said, focus on the mind-muscle jazz and try to pull with your back to your best efforts.

**Pirate!** · 11-17-2004, 05:13 PM

Rissole · 11-17-2004, 07:28 PM

How about changing it up a bit, WG pullups, narrow grip pullups,stiff arm pulldowns are great. Db pullovers, rows of all different sorts.... different rep ranges....
Don't expect any great growth form doing the same thing over and over...

min0 lee · 11-17-2004, 07:44 PM

Lat Pulldowns
Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit or kneel in front of the pull down machine. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull the bar down in front of your head until the bar is just below your chin. Hold this position for a second to maximize the peak contraction. Slowly straighten your arms to the starting position. Repeat.

see example at ExRx.net:
http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

People tend to involve too much of there bicep in back exercises, concentrate on only your back. Picture your arms as hooks

min0 lee · 11-17-2004, 07:45 PM

Bent over rows are great.

**Pirate!** · 11-17-2004, 08:20 PM

Quote:

Originally Posted by Rissole

How about changing it up a bit, WG pullups, narrow grip pullups,stiff arm pulldowns are great. Db pullovers, rows of all different sorts.... different rep ranges....
Don't expect any great growth form doing the same thing over and over...

I change grip width with every set, but usually use a pronated grip. I alternate between a 4-7 rep range and an 8-11 rep range every two weeks or so. I can't think of what a stiff arm pulldown is at the moment.

min0 lee · 11-17-2004, 08:48 PM

Do you feel it more in your arms or lats?

soxmuscle · 11-17-2004, 09:07 PM

This past week I probably had my biggest lat soreness I have ever had, and I think it was because I was doing not only weighted pullups, but immediately following the set of pullups to failure I did 10 negatives which took about 10 seconds per rep and really felt good at the conclusion.

I would definitly inquire negatives into your workout somehow, someway. They are excellent.

LAM · 11-17-2004, 09:21 PM

Quote:

Originally Posted by soxmuscle

This past week I probably had my biggest lat soreness I have ever had, and I think it was because I was doing not only weighted pullups, but immediately following the set of pullups to failure I did 10 negatives which took about 10 seconds per rep and really felt good at the conclusion.

I would definitly inquire negatives into your workout somehow, someway. They are excellent.

the eccentric portion of any lift causes the most amount of trauma to skeletal muscle. heavy eccentric training is optimum for hypertrophy...

BigDyl · 11-17-2004, 09:28 PM

My lats never get sore...

Flex · 11-17-2004, 10:05 PM

Quote:

Originally Posted by PirateFromHell

Any suggestions on other exercises or supersets would be appreciated.

Row, Row, Row your lats,
Aiming towards a V,
Merrily, Merrily, Merrily, Merrily,
To get as wide as can be.

Thanks ladies and gentlemen, i'm here all night.

FLEX

p.s. make sure you're pulling with your back, not your arms.

that's why 90% of peoples' backs suck (as well as every other muscle)

**Mudge** · 11-17-2004, 10:22 PM

I believe in the old childrens saying, row row row your boat...

But, I'd sooner do pullups than whimpy pulldowns.

soxmuscle · 11-17-2004, 10:27 PM

Quote:

Originally Posted by Flex

Row, Row, Row your lats,
Aiming towards a V,
Merrily, Merrily, Merrily, Merrily,
To get as wide as can be.

Thanks ladies and gentlemen, i'm here all night.

FLEX

p.s. make sure you're pulling with your back, not your arms.

that's why 90% of peoples' backs suck (as well as every other muscle)

Well done.

*clap*

**CowPimp** · 11-17-2004, 10:47 PM

I'm all about rows and pullups. I don't screw around with pulldowns. Occasionally I incorporate pullovers into my routine though, but rarely.

soxmuscle · 11-17-2004, 11:02 PM

Quote:

Originally Posted by CowPimp

I'm all about rows and pullups. I don't screw around with pulldowns. Occasionally I incorporate pullovers into my routine though, but rarely.

It's interesting, on this board everyone is pro pullups while on bb.com everyones pro pulldown.

DimebagDarrell · 11-17-2004, 11:32 PM

make sure the rows are wide-grip. and get a weighted belt and do pullups. way better than cable pulldowns. yechhh.

Rissole · 11-18-2004, 03:31 AM

Quote:

Originally Posted by PirateFromHell

I change grip width with every set, but usually use a pronated grip. I alternate between a 4-7 rep range and an 8-11 rep range every two weeks or so. I can't think of what a stiff arm pulldown is at the moment.

Robboe · 11-18-2004, 05:30 AM

Quote:

Originally Posted by Rissole

Ahh, so like a standing cable pullover. Gotcha.

Personally, i'm not a fan of pullups because for me, i don't think it's as easy to focus on the target muscle.

min0 lee · 11-18-2004, 07:59 AM

Quote:

Originally Posted by soxmuscle

It's interesting, on this board everyone is pro pullups while on bb.com everyones pro pulldown.

Thats because we have real men here. Even the woman here are more men than BB's men.

**CowPimp** · 11-18-2004, 10:22 AM

Quote:

Originally Posted by soxmuscle

It's interesting, on this board everyone is pro pullups while on bb.com everyones pro pulldown.

That is interesting. I just dislike machines, except for a few. That is my personal bias. However, pulldown aren't too bad because they are attached to a cable, so the motion can be fairly natural. Even so...

Quote:

Originally Posted by TCD

Personally, i'm not a fan of pullups because for me, i don't think it's as easy to focus on the target muscle.

Really wide pullups make it fairly easy to target the lats in my opinion. As well, I find CG supinated chinups to be excellent for bicep development.

**Mudge** · 11-18-2004, 12:51 PM

Pulldowns hit my biceps too hard. Levronne also seperated his tricep doing them, I just dont like them so whenever I do them at all they are light and slow.

min0 lee · 11-18-2004, 01:02 PM

Quote:

Originally Posted by Mudge

Pulldowns hit my biceps too hard. Levronne also seperated his tricep doing them, I just dont like them so whenever I do them at all they are light and slow.

That's one of the reason I go a lot lighter on them.

Funny thing is that ever since I have gone lighter and stricter I feel it more on my back.

ponyboy · 11-18-2004, 01:19 PM

Quote:

Originally Posted by soxmuscle

It's interesting, on this board everyone is pro pullups while on bb.com everyones pro pulldown.

Everyone on bb.com is 120 pounds and 14 years old. They can't reach the pullup bar.

11-17-2004, 04:59 PM	#1
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 5,767	Help My Lats! I only do lat pulldowns for my lats, and they never seem to grow like my other muscles. They are the first exercise of my back workout, so I have plenty of energy. Any suggestions on other exercises or supersets would be appreciated.

11-17-2004, 05:05 PM	#2
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Try using a different grip. If your gym has the hammer-grip bar, try that. Make sure you're pulling with your back and trying to minimise the amount of bicep encorporation into the lift. Use full ROM on all exercises. Do rows also. Heavy.
	Being held down by The Man

11-17-2004, 07:28 PM	#6
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	How about changing it up a bit, WG pullups, narrow grip pullups,stiff arm pulldowns are great. Db pullovers, rows of all different sorts.... different rep ranges.... Don't expect any great growth form doing the same thing over and over...
	My Journal

11-17-2004, 07:44 PM	#7
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,805 Blog Entries: 3 Photos: 542	You have to feel it Lat Pulldowns Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit or kneel in front of the pull down machine. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull the bar down in front of your head until the bar is just below your chin. Hold this position for a second to maximize the peak contraction. Slowly straighten your arms to the starting position. Repeat. see example at ExRx.net: http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html People tend to involve too much of there bicep in back exercises, concentrate on only your back. Picture your arms as hooks
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-17-2004, 07:45 PM	#8
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,805 Blog Entries: 3 Photos: 542	Bent over rows are great.
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-17-2004, 05:13 PM	#5
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 5,767

11-17-2004, 08:48 PM	#10
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,805 Blog Entries: 3 Photos: 542	Do you feel it more in your arms or lats?
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-17-2004, 09:07 PM	#11
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,547 Photos: 10	This past week I probably had my biggest lat soreness I have ever had, and I think it was because I was doing not only weighted pullups, but immediately following the set of pullups to failure I did 10 negatives which took about 10 seconds per rep and really felt good at the conclusion. I would definitly inquire negatives into your workout somehow, someway. They are excellent.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

11-17-2004, 09:28 PM	#13
BigDyl Elite Kiki Elite Member Join Date: Jun 2004 Location: Securityland Posts: 15,736 Photos: 2	My lats never get sore...

11-17-2004, 10:22 PM	#15
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	I believe in the old childrens saying, row row row your boat... But, I'd sooner do pullups than whimpy pulldowns.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

11-17-2004, 10:47 PM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I'm all about rows and pullups. I don't screw around with pulldowns. Occasionally I incorporate pullovers into my routine though, but rarely.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-17-2004, 11:32 PM	#19
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	make sure the rows are wide-grip. and get a weighted belt and do pullups. way better than cable pulldowns. yechhh.
	cutting sucks.

11-18-2004, 12:51 PM	#24
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Pulldowns hit my biceps too hard. Levronne also seperated his tricep doing them, I just dont like them so whenever I do them at all they are light and slow.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks