LATS/ Thickness but not width!

[Goldprospector]

I am perplexed about back excersizes...I don't know if it is lack of form, although I try to do every rep perfect, or maybe not enough reps, sets, different routines...or what. My lats have gained thicknes but not the width for the V taper. All of my muscles have developed great over the past year (since recovery from leg injury) other than my lats.
I need HELP! My routine is as follows: I move up in reps first and then I move up in weight

3 sets 8 Wide grip pulldowns (also tried parallel grip)
3 sets 8 Low cable rows (elbows out)
2 sets 12 Bent over dumbell rows
2 sets 8 reverse fly's

When I do the first the excersises, I feel all of the pull in my biceps, no matter if my elbows are in, out, up, or down...I can NOT make my lats sore like the rest of my body gets after a workout.

 

[fastgain]

In my opinion, you're missing all 3 major muscle builders for the back. Deadlifts, Pullups, and Barbell Rows. Hit up the compounds with good form before you worry about stuff like cable rows. Also, dumbell rows can be very difficult to get the right form. If you turn your shoulders at all, you lose all the benefits. Finally, make sure you get a nice stretch at the start of each rep and squeeze the lats at full contraction. That should help to target the lats moreso than the biceps.

Finally, it's been said many times, but soreness is not an indication of growth. For instance, I find it very difficult to make my erectors and hammies sore, but I know they are both growing in size and strength.

 

[MattRecc]

i find that close grip pull-ups with that triangular rowing attachment thing really hits my lats well, i feel a great stretch at the bottom of each rep.

 

[Goldprospector]

FG, thanks for the reply. I was just mentioning soreness in passing. It is mostly visual. I can see that they aren't growing. As far as Pullups, I figured it would be the same as pulldowns since I am currently using my body weight for the sets. Next, I thought Deads were for the lower back and legs...I gues not. I'll change up and see what happens.

 

[bignate73]

how is your waist to shoulder ratio?

 

[Goldprospector]

how is your waist to shoulder ratio?

With a cloth tape measure around my shoulders, standing straight and square, It measures 58"

Around the middle where the tape is even with my BB and across my L handles that I am trying to get rid of...it measures 38" and I wear a size 34 W jeans.

 

[Atomic Punk]

Im my opinion, the reason that you are lacking in back width, is because all of the exercises you are doing are indeed for thickness(front to back) brother. Try adding a few sets of these lifts, while subtracting a couple of the current ones.

Add:

1. Pulldowns BEHIND the neck. I know people rag on these for being murder on the shoulders, but imo(again) they are the same as behind the neck mil presses. They might be murder on the joints if done incorrectly but are excellent if done with proper form & fuction.

2. Lat Machine Pullovers.

3. Cross Bench Pullovers

4. Pullups Behind the Neck

Deads can help, but are also mostly for thickness. Specifically, "thickness" in the spinal erectors.

 

[from zero]

I've built this

With these:

Deadlifts, Barbell Rows, Pullups .. 95% of the time.
The other 5%, I change it up, and add T-bar rows, cable rows, whatever. It's mainly those big three though.

 

[forty-six & 2]

fastgain and from zero are dead on. chins, deads, and barbell rows. i really feel chins are the most important. and they are not the same as pulldowns, there is certainly something to me said about moving your body against gravity. in my experience, it seems that chins have done wonders for lat width, but that's just my opinion. best of luck bro.

 

[Debaser]

I'm not sure that you can train specifically for lat thickness or width, I mean it's all one muscle group. I think genetics mostly determine the outcome of this.

 

[bignate73]

dont generalize the entire back complex as "lats". thickness is primarily from the erectors/traps, width will come from the lats/teres.

 

[onerepmaximum]

A lot of solid advice given already. One thing that I do that kills lats is chest supported rows. There is usually a machine in most gyms for this, but I prefer to get on an incline bench, set it at about 40 degrees and do dumbell rows. You may have to experiment with the movement to feel it where you want to.

 

[Dial_tone]

Pulldowns are the ticket. I do four sets to the rear, adding weight each set then do 3 sets to the front removing one plate each set.
Pulldowns build width and rows build thickness.