Thread: Training The Wing (Lat)

I do wide grip chin ups & wide grip cable pull downs. Great for biceps and lats (info from the stickies posted by the most knowledgeable people here)

bent over rows......

Rows, deadlifts. Pullups w/ legs forward of vertical.

I don't have the wings that can fly though. Ask Funk... or check out some of the gallery photos here, and IM. I've seen some eagles here!

Rows are the base of my width training.

rows..
hmm...
as in seated rows?
or standing rows?

there is no exercise that puts on more back mass than bent over rows imo.... yes standing........

Originally Posted by dragonoids

rows..
hmm...
as in seated rows?
or standing rows?

All kinds of rows, but the bent over row is normally how I would start my rowing. I also love Hammer Strength rows of various kinds (ISO etc). Support rows and/or T bar rows I will also do from time to time. I just mean in general, rows are my back routine. Close grip cable rows I do a lot more of lately as well in about the middle of my back workout, or I will superset with ISO rows on the Hammer and then go to cable rows. In part this is because there is not enough weight for me on the cable machines (250-300 depending on which gym I go to).

Deadlifts I try to do at least every other week, often on leg days however just because there is only so much back work I can take. Bent over rows after deads is an interesting proposition and something for me personally that I'd call dangerous.

hmm, ok. So i suppose i should start doing the rows now for my back. How would you suggest i carry out the routine? Would drop set or pyrimid set be better. Sorry to ask so many questions...

Bent over rows after deads is an interesting proposition and something for me personally that I'd call dangerous.

In a HIT program maybe. Otherwise this is a combination I've never been comfortable with

Originally Posted by KarlW

In a HIT program maybe. Otherwise this is a combination I've never been comfortable with

You mean never been uncomfortable with?

Originally Posted by Seanp156

You mean never been uncomfortable with?

No I meant I agree with Mudge, just worded it wrong. I've rarely attempted BOW's after Deads. I'd rather do my rows another day when I can give them my all.

Originally Posted by KarlW

No I meant I agree with Mudge, just worded it wrong. I've rarely attempted BOW's after Deads. I'd rather do my rows another day when I can give them my all.

Ah, I gotcha... The first part of your post kinda threw me off like you were saying in one instance it could be dangerous, but outside of that you felt it was fine.

I agree though, I never do rows the same day as deadlifts.

Yeah I meant that if you were doing like a 1 all out set HIT thing then maybe you could do Deadlifts, squats, BOW's, Bench, etc etc.

I find DB rows hard enough after my deadlifts.

Yep, I mean dangerous only because your lower back will probably be fried and might induce sudden failure in the middle of a lift somewhere causing strain elsewhere in a support muscle. I'm tall and I seem to have a long torso making the problem worse (my friend who is 3 inches shorter wears the same length pants and has knees and hips at the same level as mine, and he thought his legs were short).

I do my deadlifts on leg day so I guess I'm safe.