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TerraNoble
Guest
What do you do in order to achieve a V shape?
I do wide -weighted pull ups and rows...
I do wide -weighted pull ups and rows...
MarshallPenniford
New member
bignate couldn't have said it any better. that's all you need to do.
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TerraNoble
Guest
CoolColJ said:
No shit! Worthless?
Ihave been doing weighted wide pull ups for more than 5 years and let me tell you my V shape is the real thing...
I barely do narrow grip as the wide grip got me where I wanted to be!
On a side note for your info wide chins are not the same with wide pull ups .
Chins=hands face you
Pull ups=hands away from you.
Pull ups are better for the back, whereas chins have more emphasize on biceps.
Do me a favor,please!
Before you post any answer read the thread carefully !!
do some combosets 8 reps of 1 exercise, 15 seconds rest, immediately continue with second exercise for 8 reps
2 minuts rest between combosets:
8-6 reps of medium grip ( weighted ) chin - medium grip pulldown
8-6 reps of medium grip ( weighted ) chin - medium grip pulldown
8-6 reps of medium grip pulldown - reverse grip pulldown
8-6 reps wide grip t-bar rows - wide grip low pulley row
8-6 reps medium reverse grip t-bar rows - reverse medium grip low pulley row
8-6 reps close grip t-bar rows - close grip low pulley row
-------------------------------
Triset:
8-6 reps deadlift - hypextension - shrug
8-6 reps deadlift - hypextension - shrug
8-6 reps deadlift - hypextension - shrug
i think the above routine will cover a lot of lat terrain while at same time care about thickness
2 minuts rest between combosets:
8-6 reps of medium grip ( weighted ) chin - medium grip pulldown
8-6 reps of medium grip ( weighted ) chin - medium grip pulldown
8-6 reps of medium grip pulldown - reverse grip pulldown
8-6 reps wide grip t-bar rows - wide grip low pulley row
8-6 reps medium reverse grip t-bar rows - reverse medium grip low pulley row
8-6 reps close grip t-bar rows - close grip low pulley row
-------------------------------
Triset:
8-6 reps deadlift - hypextension - shrug
8-6 reps deadlift - hypextension - shrug
8-6 reps deadlift - hypextension - shrug
i think the above routine will cover a lot of lat terrain while at same time care about thickness
GREAT post from anatomist at TheWeighTrainer:
That wider grip stuff is nonsense. I think that bit of folklore is actually derived from things like the fact that your back looks wider when you're doing them, and that the exercise is harder that way. The reason the exercise is harder very wide is due to mechanical disadvantage and making some muscles less able to contribute - that is, it works less muscle, hence you can lift less weight. Is this supposed to be a good thing?
Different widths and grips do emphasize different muscle groups, a little bit, but I am skeptical as to whether you would see this difference in the body. It makes more difference if you want to apply the strength developed in the pullup to, say, rock climbing, where a pronated grip is more useful. The best grip is a comfortable one that you can keep using without injury. In general, I find the most comfortable grips are shoulder width supinated, and narrow parallel.
That wider grip stuff is nonsense. I think that bit of folklore is actually derived from things like the fact that your back looks wider when you're doing them, and that the exercise is harder that way. The reason the exercise is harder very wide is due to mechanical disadvantage and making some muscles less able to contribute - that is, it works less muscle, hence you can lift less weight. Is this supposed to be a good thing?
Different widths and grips do emphasize different muscle groups, a little bit, but I am skeptical as to whether you would see this difference in the body. It makes more difference if you want to apply the strength developed in the pullup to, say, rock climbing, where a pronated grip is more useful. The best grip is a comfortable one that you can keep using without injury. In general, I find the most comfortable grips are shoulder width supinated, and narrow parallel.
MarshallPenniford
New member
Yes - Wide grip works the lats less, that's why they're harder! I love the logic of TerraNoble - I have a wide back, therefore they must be better!
Robert Jan
New member
the est exercise for a wide back are deadlifts and one armed hammer curls with a fork.
i believe in this from the deepest of my soul. noone can convince me otherwise.
i believe in this from the deepest of my soul. noone can convince me otherwise.
latinus_spicticus
New member
Shoulder width and closer grips are WAY more beneficial to the lats than wide grip chins. What grip are you strongest with? If you said anything other than palms-facing, shoulder width/close grip chins, then you have underdeveloped lats. Wide-grip works the upper back muscles/rear delts more than the lats, which is why you are much weaker in the palms away/wide-grip variety of chin. Back to the original question, weighted chins wiht palms facing you and a narrow or shoulder-width grip are best for lat development. Notice I did not say "back width". Back "width" is an individual thing. Anyway, the wide-grip=wide back theory is a myth that is as false as the "squats are bad for your knees" crap that is still spouted by dumb people.
Steel Demon
New member
That V Shape
This helps achieving a V shape look. Shedding a lot of fat on your waist. The smaller your waist is, your back will look more impressive (well that V shape). It's also genetics to have a wonderful back, but forget about genetics. Just go all out and some kind of results will come. I prefer working my back from top to bottom. So I work traps/midback first, then lats, then lower back.
Here's a back routine:
Barbell Shrugs x 8-12
Cable Rows x 8-12
Wide-Grip Pulldowns x 8-12
Close-Grip Palms in Pulldowns x 8-12
Back Extensions x 10-15
I didn't put in the amount of sets, because everyone is at a different level of lifting. Some people can tolerate only 6 sets while others can tolerate 20-30. So use what works for you.
I try to do less sets as possible. I rather do 2-6 sets of an exercise and go all out instead of doing 6 sets hardcore and on the 10th set my muscles fail to contract. That's just called over doing it. If you get to the point where you muscles won't contract, then stop and call it a night. No point in beating a dead horse. Also definition is good for the back. Once you have some muscle to show, then lose some fat and harden up.
This helps achieving a V shape look. Shedding a lot of fat on your waist. The smaller your waist is, your back will look more impressive (well that V shape). It's also genetics to have a wonderful back, but forget about genetics. Just go all out and some kind of results will come. I prefer working my back from top to bottom. So I work traps/midback first, then lats, then lower back.
Here's a back routine:
Barbell Shrugs x 8-12
Cable Rows x 8-12
Wide-Grip Pulldowns x 8-12
Close-Grip Palms in Pulldowns x 8-12
Back Extensions x 10-15
I didn't put in the amount of sets, because everyone is at a different level of lifting. Some people can tolerate only 6 sets while others can tolerate 20-30. So use what works for you.
I try to do less sets as possible. I rather do 2-6 sets of an exercise and go all out instead of doing 6 sets hardcore and on the 10th set my muscles fail to contract. That's just called over doing it. If you get to the point where you muscles won't contract, then stop and call it a night. No point in beating a dead horse. Also definition is good for the back. Once you have some muscle to show, then lose some fat and harden up.
Phenotype X
New member
I'm with steel demon. The smaller the waist is, the more emphasis you will have on your back, giving the V effect. Also think about your exercises in terms of your back. Rowing exercises give your back thickness, while pull-ups and pull downs work the outer and upper lats therefore giving the widening effect. Locate your areas of weakness and work on these to get the full effect.
