Alright so pretty much give me some good workouts that'll increase size (going for mass here) of my lats and i want bigger rhomboids .. on back days i do lat pull downs, pull ups ( i mix it up from wide grip to close grip), deadlifts or extensions , single arm rows, bent over rows, close grip rows, dumbell pull overs.. etc i switch up the exercises but i still feel like im lacking... Any suggestions?
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03-09-2011, 10:14 AM #1
Want bigger Lats and Better Rhomboids
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03-09-2011, 10:19 AM #2
2 exercises critical for overall back thickness and mass: Deadlifts and bent over rows (Barbell). If they aren't in your mass gain workout then you are wasting your time. I prefer to do deadlifts first then bent over rows after lat pulldowns. Also, once your form is on point with deadlifts go really hard and heavy (4 - 6 rep range). With bent over barbell rows I prefer to stay in the 8 rep range because going any heavier usually throws off your form. Also, you didnt post anything about your diet which has a huge impact on your overall mass so I can't really help you with that aspect.
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03-09-2011, 10:20 AM #3
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03-09-2011, 10:25 AM #4
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03-09-2011, 10:28 AM #5
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03-09-2011, 10:28 AM #6
^Generally speaking a wide overhand grip hits more of the upper back, a medium overhand grip is probably best for lats & upper back and an underand grip will target more of the lower lats. It also depends where you pull the bar to. Pulling it up towards your chest hits a higher part of the back where as pulling it up to your lower abs hits the lower lats more.
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