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  1. #1
    Registered User mstrsqeek's Avatar
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    Want bigger Lats and Better Rhomboids

    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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  2. #2
    Registered User Hags's Avatar
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    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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  3. #3
    Registered User mstrsqeek's Avatar
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    Originally Posted by Hags View Post
    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.
    bent over rows... does it matter on the grip?
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  4. #4
    Registered User mstrsqeek's Avatar
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    yeah my diets good i just need to focus more on exercises/my form
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    Registered User tmkeehn's Avatar
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    Originally Posted by mstrsqeek View Post
    yeah my diets good i just need to focus more on exercises/my form
    What is your diet? Most think its good when its not. If you want mass you have to eat like it.

    Deads, Pullups, and rows ... stick with those and eat. You'll grow.
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    Registered User mbinda's Avatar
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    Originally Posted by mstrsqeek View Post
    bent over rows... does it matter on the grip?
    ^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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