Lats won't grow

[jskinz]

I keep increasing the weight i lift on my back excersises but my lats dont seem to be growing.
As far as lat excersises i do pull downs 5 sets increase weight each set to 12 reps. Pull ups 4 sets to failure and seated rows, 4 sets 10 reps ending with 90 pound db's

I get my protein intake and eat enough cals.
What else should i be doing?

 

[ZGzaZ]

You're doing too much fluffy work that isn't really best to build muscle...what about from the floor rows? deads?

 

[SgtSlaughter]

You're doing too much fluffy work that isn't really best to build muscle...what about from the floor rows? deads?

exactly ^^^

Bent over barbell rows & Deadlifts combined with some serious food will make anyone grow. It's idiot proof... well, for the most part

 

[Deleted member 33117]

What they said. Heavy deadlifts, barbell rows, one arm dumbell rows (if done with heavy weight and a lot of intensity) are your bread and butter lifts for solid back development.

 

[jskinz]

What they said. Heavy deadlifts, barbell rows, one arm dumbell rows (if done with heavy weight and a lot of intensity) are your bread and butter lifts for solid back development.

I do bent over barbell rows and deads, i just didnt mention that in my workout cause i didnt think they worked your lats

 

[SgtSlaughter]

I do bent over barbell rows and deads, i just didnt mention that in my workout cause i didnt think they worked your lats

If you're still adding weight to the lifts... just keep at it, and keep eating.

If you're not growing and your lifts are progressing it's a lack of calories, eat up.

You could be overtraining too. Rows and deads are all you need for a thick ass back.

 

[BiggT]

Have you gained bodyweight lately? If not, then there is your answer.

 

[poysyn]

exactly ^^^

Bent over barbell rows & Deadlifts combined with some serious food will make anyone grow. It's idiot proof... well, for the most part

idiot proof for most..except when I fucked my form up on a dead and messed my lower back up majorly

i do some weighted pull ups every now and then in conjunction with my rows

 

[jskinz]

idiot proof for most..except when I fucked my form up on a dead and messed my lower back up majorly

i do some weighted pull ups every now and then in conjunction with my rows

kool thanks boys

 

[solrosenberg]

I do bent over barbell rows and deads, i just didnt mention that in my workout cause i didnt think they worked your lats

I can understand the dead lifts, but what did you think barbell rows worked ?

 

[dhawkins]

I never started putting muscle on my back till i went heavy on deads and rows.

 

[lesarin]

HEAVY Barbell row's and HEAVY Dead's baby. then when your done with those, i would suggest some more HEAVY Barbell row's and HEAVY Dead's. Then Throw in some HEAVY Power shrugs, and you will have a FUCKING massive back.

 

[odoyal rulez]

Also, on the pull stuff...try not to use your biceps so much.and really bring your shoulder blades together...

 

[perp69]

You need to do heavy weight on those rows/deads if you would like growth. Meaning like 3-5 sets of 3-5 reps and maybe if feeling a little cocky some singles every once and a while. Personally I would forget that other crap you are doing until you get some size on those lats and spend that time eating your ass off of course.

Perp

 

[stevius]

I keep increasing the weight i lift on my back excersises but my lats dont seem to be growing.
As far as lat excersises i do pull downs 5 sets increase weight each set to 12 reps. Pull ups 4 sets to failure and seated rows, 4 sets 10 reps ending with 90 pound db's

I get my protein intake and eat enough cals.
What else should i be doing?

Ok, so you do 15 sets averaging 8 reps each AND you're increasing weight? That comes to about 120 reps per workout. What this tells me is that your training efficiency is low. If you have a poor feel for the exercise and combine this with high weight the result is often a mechanical shift whereby the target muscles are not trained with supporting muscles taking most of the strain.

Many normal people who first start out training fail to realize their own weak points. Lats in particular are underdeveloped on a normal body because they have a limited role except in some manual jobs. Despite watching training videos and getting accurate descriptions it's really easy to get the work done wrong and over the years I've seen hundreds of people training wrong. For example, if the mid lower back and rear delts are weak this is going to have a huge effect on the pulldown. To compensate it's natural to squeeze the abdominals and pull with the bicep muscles. With a barbell row, again, a lot of the pulling can be done with the arms shoulders and traps with minimal lat recruitment. Personally I trained in a gym for five years before I knew how to row properly *thinking* I had it right, It wasn't necessary for me to ask anyone what to do. I had never even seen my back in the mirror before.

Furthermore, some people don't like to admit that they're particularly weak- I mean, who wants to start squatting with no weight, especially when you know a movement can be performed partially (by that I mean almost fully) with much more. It doesn't matter if I don't bring the weight to my chest- because when I do- I can't use as much weight and my pecs won't grow as much so I will avoid doing so.

In a nutshell, some isolation work may be in order, but most likely your lats are understrength and supporting muscles are taking much of the burden.

 

[future]

I suggest, barbell rows 2-3 sets to failure, some pulldown variation for 2 sets of high rep failure, Kelso shrugs for 2 sets of failure. And stretch.

 

[macrophage69alpha]

pull ups with weight (dip belt), including negative work with weight you cannot do (this may require spotter).