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09-15-2009, 04:23 PM
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#1
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Registered User
Join Date: May 2008
Location: Chelmsford, Essex, United Kingdom (Great Britain)
Age: 16
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best exercises to widen lats?
wots the best exercise to widen ur lats ?and also whats best exercise to add mass to arms iv been trying all sorts of bicep exercises like cable curls,concentration curls,barbell curls and none have rele been working, any advice?
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09-15-2009, 04:26 PM
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#2
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Internet Pirate
Join Date: Dec 2008
Location: Canada
Age: 20
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wide grip pullups
arms... dunno, different for everyone
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09-15-2009, 04:28 PM
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#3
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GeNeTiX fOr TeRrOr
Join Date: Sep 2009
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Lateral pulldowns
Narrow grip pulldowns
T-bar rows
They do alright for me, especially lateral pulldowns
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09-15-2009, 04:29 PM
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#4
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Registered User
Join Date: Sep 2009
Age: 37
Posts: 69
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deadlifts and pullups
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09-15-2009, 04:35 PM
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#5
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Registered User
Join Date: May 2008
Location: Chelmsford, Essex, United Kingdom (Great Britain)
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yeh but i can barely do 2 pullups
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09-15-2009, 04:43 PM
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#6
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Squats and Steak
Join Date: Apr 2008
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Quote:
Originally Posted by geeezers
yeh but i can barely do 2 pullups
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Hang for time at the end of your back workout. Use straps if you have to and really get a good stretch. Once you are hanging for a minute straight add weight to a dip belt.
IN the mean time get really good at chi/pull ups and dead lifts. You sound like you need them 
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"Strong people are harder to kill than weak people, and more useful in general."
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09-15-2009, 04:43 PM
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#7
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Gone Climbing.
Join Date: Sep 2009
Location: United States
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Quote:
Originally Posted by Opies
wide grip pullups
arms... dunno, different for everyone
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WGPU's fanned my back out nicely.
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09-15-2009, 05:29 PM
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#8
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Registered User
Join Date: Jan 2008
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Aslong as you do enough exercises to target the whole back you'll get wider. I dont think grip has much to do with it. Everyting i do is narrow grip and i keep getting wider. Build your back and it will get wider its just a matter of hitting all the areas.
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09-15-2009, 05:31 PM
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#9
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I work for it period...
Join Date: May 2008
Location: Massachusetts, United States
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Quote:
Originally Posted by Sink-or-Swim
WGPU's fanned my back out nicely.
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This.^^ I've noticed a huge difference since I've thrown these in my program.
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Success is not the result of spontaneous combustion; you must set yourself on fire first.
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09-15-2009, 05:38 PM
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#10
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In the Iron Game
Join Date: Mar 2005
Location: Mississauga, Ontario, Canada
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I've gotten a lot of lat width from doing weighted pullups and pulldowns.
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Ergo sum fortissimus.
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09-15-2009, 05:40 PM
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#11
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Registered User
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Train your lats and they'll get wider. Simple really.
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09-15-2009, 06:36 PM
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#12
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Registered User
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weighted pullups
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09-15-2009, 06:40 PM
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#13
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Registered User
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eat more
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09-15-2009, 08:43 PM
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#14
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Registered User
Join Date: Aug 2009
Location: North Carolina, United States
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You're only 16. Time is on your side.
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09-15-2009, 08:51 PM
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#15
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Registered User
Join Date: Jun 2008
Posts: 1,322
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If you are too weak to do lots of pullups do chins instead. Tehy will add mass to your biceps as well.
For arms you want to:
-do lots of chinups
-heavy BB or DB curls
-hammer curls or reverse curls
-weighted dips
-CGBP
-maybe an extension movement for the long head
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My Upper/Lower Journal: http://forum.bodybuilding.com/showthread.php?t=111593611&page=30
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09-15-2009, 09:29 PM
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#16
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Registered User
Join Date: Jun 2005
Posts: 1,600
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Quote:
Originally Posted by geeezers
yeh but i can barely do 2 pullups
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Which is why your lats aren't wide... You basically answered your own question. Work on pull-ups and the rest will come. I'd probably do pulldowns until you can do 5ish pull-ups, then do a few sets of pull ups as a primary movement in every back workout, once you get the desired rep range, add 5lbs to yourself w/ a dipping belt. Then once you get desired reps w/ that, add another 5lbs and so on. You'll able to do lots of pull-ups in a few years time, and you'll have wide lats. 2 birds... one stone...
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Lift the damn weight, and eat the damn food. It's as hard and as complicated as you make it.
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09-15-2009, 09:35 PM
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#17
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The BACKMAN
Join Date: Aug 2005
Location: New York, United States
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Quote:
Originally Posted by seriouslifter
eat more
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x2.
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09-15-2009, 09:45 PM
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#18
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Registered User
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