lats

[d3track]

i fianlly tood a pic
they are messed up looking
no flare at all
i'm addin in some pullove type movements and reverse grip pulldowns
should i ditch deads for a row movement?
i was actually surprised though that i have erectors now
we went over this before, but i'm hoping the pic might be able to help you guys understand my problem

 

[yomama]

i fianlly tood a pic
they are messed up looking
no flare at all
i'm addin in some pullove type movements and reverse grip pulldowns
should i ditch deads for a row movement?
i was actually surprised though that i have erectors now
we went over this before, but i'm hoping the pic might be able to help you guys understand my problem

non plats cant see

 

[big4life]

What are you doing when you work your back?

 

[d3track]

What are you doing when you work your back?

this is pretty typical


pulldowns to warm up
deads
hammer iso-row
low pulley row
chins

 

[d3track]

non plats cant see

can some one post it?
i cant load the sites here at work....

 

[big4life]

this is pretty typical


pulldowns to warm up
deads
hammer iso-row
low pulley row
chins

I would lose one of the rows you're doing now and replace it with db rows. I also like bb rows, although some people don't like doing them with deads.

 

[The Shadow]

i fianlly tood a pic
they are messed up looking
no flare at all
i'm addin in some pullove type movements and reverse grip pulldowns
should i ditch deads for a row movement?
i was actually surprised though that i have erectors now
we went over this before, but i'm hoping the pic might be able to help you guys understand my problem

Wide chins
parallel grip seated rows
deads
rev hypers

 

[SAGAT]

IMO all you need for back is:

deads
BB bent over rows
chins

 

[view]

best back routine I have done is:

wide grip front chins
one arm db rows
strait arm cable pulldowns
hyper-extenstions

 

[Dial_tone]

do not count deadlifts as lat work.

 

[d3track]

shadow and dt:

the deads hit my erectors hard, like dt said, not the lats

so should i drop em for a while to do more rowing?

 

[Royster]

shadow and dt:

the deads hit my erectors hard, like dt said, not the lats

so should i drop em for a while to do more rowing?

no

 

[BOOEY]

Start off with wide-grip pullups ('priority principle') instead of pulldowns. Add weight if necessary

 

[JohnnyCoho]

Start off with wide-grip pullups ('priority principle') instead of pulldowns. Add weight if necessary

DITTO on what Booey said!! Wide grip pull-ups maybe some wide grip seated rows as well for lats.

Dont drops the Deads!!

 

[Ulcasterdropout]

do not count deadlifts as lat work.

neither do I.

 

[smaller]

My best results have come from splitting back training into a compound back day and concetrated back day. Do both during a 6 day rotation.

On the compound day, I'm doing deads, barbell rows, t-bar rows (in the corner), and pull overs.

On the other day, I do medium grip chins, close grip underhand or parallel grip chins, seated close grip rows, underhand rows, and one arm rows.

This split has been working for me in terms of adding density and width.

I also put hamstrings on the compound back day.

 

[tzan]

best back routine I have done is:

wide grip front chins
one arm db rows
strait arm cable pulldowns
hyper-extenstions

I'm currently on similar workout that is really working well for my lats:

widegrip weighted chins(5x5)
one arm db rows(2x10-12)
CLOSEGRIP lat pulldowns suppersetted with straight arm pulldowns(2x10-12)
hypers

 

[Madcow2]

this is pretty typical


pulldowns to warm up
deads
hammer iso-row
low pulley row
chins

drop the hammer iso-row and low pulley row - if you want to get big, you'll get there faster by using free weights and ignoring the machine stuff that serves mainly to waste recuperative capacity.

Deads - core exercise unless you want to supplement some other variation (high pulls, power cleans, pulling from the hang etc..). Pulling from the floor is fundemental to full body growth and development. Consider it separate from general back work.

Rows - use the traditional barbell - you can use more weight and more weight applied to the body produces more results (assuming free weights are used and movements are full range). If you have trouble combining them with deads you can do deads on a separate day or do these first. With a bit of rest in between they shouldn't have a major impact on your core pulling (unless you can row with a serious amount of weight).

Chins/Pullups - forget the pulldowns unless you can't pull your own weight.

Warm-ups - start light - no need to throw in another exercise.

All other work - unless you are rehabing an injury or have a severe deficit somewhere that is compromising your other lifts, there is no need for additional assistance work.

The KISS principle is fundemental. You can only progress in a limited amount of things at once (like in life - to be good you must focus on a smaller number of activities). Pick the best ones and stick with them for a period, focusing on gradually increasing your abilities at the specific exercises. I'd also adivse training them twice a week in a heavy/light or similar fashion - but watch the total volume you are using in the week. I don't know what the rest of your program looks like, but you'd do well to use this principle with all your body parts focusing on a few core exercises and eliminating the crap.

EDIT: BTW, there is such a thing as genetics. If you don't have low attachments to your lats, you're never going to get the bat-wing effect. All you can do is make them bigger/stronger, you can't redesign your body.

 

[Royster]

what madcow said.

 

[psychedout]

Perfect back routine looks like this IMO:

Weighted Chins
T-Bar row (none of that padded shit either -- we doin' it Ronnie style)
Pullovers (freeweight, cable, Natilus machine -- they are all good)
Hyperextensions (or deadlifts if you must)