Having issues developing my lats

**LukasISsmall** · 07-18-2020, 03:19 PM

As stated above I'm having issues getting my lats to grow and or feel them. For my pull days I always double from my push(chest and tris) but I still cant get it blasted. One thing is I dont really do pull ups and never have due to not being very good at them. But if you guys got tips to get back width drop them below please.

Thanks guys!

**maxmuscle1** · 07-18-2020, 03:43 PM

Variations of Rows(barbell and dumbbells} min., pullups until you can do sets of weighted varying widths from close to wide , Deadlifts

Max
I like 4 sets ascending 8, 7, 6, 5 loading more weight each set : keep a journal of training and food.

**9TMARE** · 07-18-2020, 04:40 PM

Originally Posted by LukasISsmall

As stated above I'm having issues getting my lats to grow and or feel them. For my pull days I always double from my push(chest and tris) but I still cant get it blasted. One thing is I dont really do pull ups and never have due to not being very good at them. But if you guys got tips to get back width drop them below please.

Thanks guys!

I’ve been there man! Even before quarantine I hated on my lats. Now I have a nice little wing span I’m getting proud of.
Pull ups!!! If you can start with band pull ups you can eventually work your way up to no band at all.
Lat pulls with negatives and hold at the bottom. Also all types of grips.
My goal now is to make them longer and figure out how to build the lower lats.
Rows like Max said! Shit everything that Max said!

But that’s what worked for me.

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**JohnMcc** · 07-18-2020, 07:08 PM

To get a good feel for controlling your lats 1 arm lat pulldowns driving the elbows down and back through a full ROM did it for me. Heavy BB rows and heavy pull ups had the best activation for me as well. Maybe these things can help you too

**Red Bird** · 07-20-2020, 02:05 AM

Heavy rows . Like Max said different variations.

Heavy !!

**Red Bird** · 07-20-2020, 02:07 AM

Originally Posted by JohnMcc

To get a good feel for controlling your lats 1 arm lat pulldowns driving the elbows down and back through a full ROM did it for me. Heavy BB rows and heavy pull ups had the best activation for me as well. Maybe these things can help you too

Yes ! Great way to isolate and makes for a great light warm up and mid weight finisher. And like you say heavy rows

**Argon Coagulator** · 07-20-2020, 04:04 AM

For me, overhand pulldowns w/semi-wide grip give me all the upper lat/back width I need. Seated cable rows with the v-bar bring out my lower lats and some lat thickness. Unfortunately, I'm working out at home so I'm stuck doing chins and DB rows which for me aren't as effect for lat isolating but it's way better than nothing.

**Shawn4425** · 07-20-2020, 05:33 AM

3 Rep Sets To Grow My Back Faster? With Ben Pakulski | Bodybuilding EP.2 | PR'ing Life - YouTube

I watched this video and it realy got me thinking about how I use machines in the gym..I always do plenty of movement, and thought I felt the muscle I was supposed to be working. Seeing this. I went to my gym and started playing with the angles a bit, and using the machines in a different way to get the most out of them..I'm too am I powerlifter and it hard hard for me sometimes to feel the weight and contraction, instead of taking my time.

So I say this because some machines may not work for you. Figure out what machine allows you to feel your lat. And get to work

nothing grew my lats like barbell rows and chest supported rows with camber bar(seal rows). Assisted Chins are another huge. Allows.me to fatigue the muscle and realy break them down.

Goodluck

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**Newbienick** · 07-20-2020, 07:31 AM

Do 40-60 body weight pull-ups. Eg if you can get 10+ in your first set go for a total of 60. If you can't get 10 go for 40. If it's too easy add weight. If it takes 10 sets to get 40... You will get better quickly