Thread: V shape work out

I feel that narrow grip incorporate more biceps than back.

Wide grip for sure will for sure be the best for a wider back when your talking about the V shape for sure. Close grip has its place, however biceps like Prince says will be stressed with the close grip. In this case wider=better

But with a wider grip your biceps are in a weaker position and will likely fail much sooner than your back has had sufficient stimulation.

Both will cause a wide back. Both will cause growth.

I'd say do shoulder width underhand curl grip chins. This way your biceps are in their strongest position and they are less likely to give out before your back has had sufficient stimulation.

Not to mention that your bis will take a good beating and this means you'll need to do less direct bicep work afterwards (if you do bis after back) and thus, you'll save lots of time and will be outta the gym growing and not in the gym still breaking yourself down.

Hey T_C_D-
like the idea, will try that 2morrow on back day.
I usually do shoulder width / slightly wider palms out chin-ups.

I gotta agree with TCD here, I feel it in my back a lot more with underhanded at around a shoulder width.

I find on wide grip both bi`s and forarms tend to give before my back, underhand seems to stop that.

I also like using a close grip where my palms face each other, kinda like a hammer grip.

I also like the pulldowns using the V bar-triangular prism like attachment. it's a real close grip with hands facing each other.

"I also like using a close grip where my palms face each other, kinda like a hammer grip. "
**that's how I fuq'd up my tendons! I had warmed up, did a couple warm up set of non-weighted pull-ups, then added weight. I got to a new record poundage for me (only 5# heavier than normal) turned palms to face each other and knocked out 5 reps. Those tendons got hammered! I could barely move my arms for a few days afterward...that was two + months ago....the other night was my first pain free bicep workout...
I'm NOT doing the palm facing pull-up anymore...

I am and adocate of wide pull ups grips as a better exercise for a V shape than shoulder grip chins.

Got entangled in a dispute over wide grip pull ups(overhand grip) vs. chins(underhand grip) shoulder grip.

I have been doing weighted wide grip pull ups for over 5 years and my V shape is comming along pretty good.

I will never agree that chins shoulder grip are better exercise than wide pull ups....CHins are hitting /helped (by) biceps than pull ups.

I agree with Vvitto........
I always considered the underhanded
close-grip a "pull-up". It is a bicep
excercise in my opinion......
The wide-grip palms forward "chin-up"
is by far the most effective for upper-
back width.
Yes it is hard to learn.....
No serious lat width will ever be achieved
without wide grip "chins" though........
Drop the ego and start with 2 or 3 or
whatever you can do....come up with a
plan to do them once or twice a week in
sets of 3-5 at the beginning of a workout.
I now work at 3 sets of 8....when I can
get 3rd set of 8, I add weight.......

Just cause you're using a wide grip doesn't mean it's the only way towards a wide back.

If you use your lats with heavy weight and cause growth, they will grow wide. Simple as that.

You don't need wide grip anything to build a wide back.

Burner, sorry to hear that man. Did you loosen up on form for that set or something? What kind of problems did you get from them? how do you mean "fucked up" tendons? Just sore or damaged or what?

dont swing on the bars bro ....6 sec reps up 123 down 123
build form form will in time build more power... i dont know
i just got arnolds encyclopdia.... reading all day everyday 900 pages almost

I can't do chin ups.

You just said teh 4 letter dirty word, mister!
Now get in the gym and make it happen!

lololo lol burner
you are no Jedi ..... there is no trying ...do or do ... Not.....

do a negative rep on every set involving widegrip (pullups, pulldowns) u'll feel it big time

wide grips stretch lats better, thus they (lats) grow better.
Plus, do not forget to incline your body (go up with your pecs, not your head) otherwise your lats work less.

I can't do chin ups

as in "I don't have a chin-up bar around" or as in "I can't find anyone to help me in assisted (negative) chin-ups" ??

I start with a 2 sets of wide grip, then two sets of narrow underhand grip. This way as my Bi's start to get tired, I put them at there stronger position so they don't give out before my back.

Then I go to the pulldown and use a wide grip bar where my palms face each other and do andother 2 sets.

u dont need someone to assist you doing a negative pullup, just fight the whole way down

Damn, i knew you'd delete that post scotty.

Originally posted by Big_Andy
wide grips stretch lats better, thus they (lats) grow better.

Dude, just....wrong.

I agree with you TCD, (Your first response was a little harsh )

lol!

Funny though

Wide grip does not strech lats more. When are your lats at their lognest position, when they are straight up, or out to your side?(wide grip).

Ultimately it does not matter, wide grip just puts your biceps at a mechanical disadvantage. The good part of that is that for some reason you can't conciously not curl yourself up, you can de-emphasize biceps so you are FORCED to use lats. However you could do narrow grip and not use biceps at all, if you have the will, and the strength.

As someone said before with wide grip you will wear your biceps out faster, only if the case is you are always using a lot of biceps instead of lats, and do not conciously change that.

Originally posted by Vvitto
What would be better in your opinion: wide grips pull ups vs.narrow grip? Arguments also to make your point needed!

Just wanna try to clarify a contorversy with a friend.

Both...for complete development you need to incorporate both close and wide grip training into your routine. Both grips have their advantages and their limitations.

I agree with Gopro. My back is doing really good and I do both wide grip pullups with palms facing away, and close grip with palms facing each other. I use the assisted pullup machine where you can add weight to assist you. I do them very slowly both up and down, and I hold at the top. By the time I get done with 12-15 reps my back is on fire.

I do 4 sets of wide grip and then 4 sets of close grip.

Originally posted by gopro

Both...for complete development you need to incorporate both close and wide grip training into your routine. Both grips have their advantages and their limitations.

I also agree with that ! i also incorporate both in my routine and my back is coming on great ! I also like front pulldowns with palm facing each other !!

I've never done wide grip for months.

Nothing wrong with my back width.

(Lets not forget the genetic aspect of this as well.)

Cool, but for "the best" development, vary grips and angles.