What do you find are the best back widening excercise, how many reps do u aim for? how many reps do u go for on heavy day and light day
|
|
Results 1 to 14 of 14
Thread: I want a much wider back
-
12-30-2008, 07:35 AM #1Registered User
- Join Date: Sep 2007
- Location: Bradenton, Florida, United States
- Age: 36
- Posts: 41
- Rep Power: 0
I want a much wider back
-
12-30-2008, 07:37 AM #2going to about 240.
- Join Date: Feb 2008
- Location: United Kingdom (Great Britain)
- Age: 45
- Posts: 945
- Rep Power: 356
its gotta be chins, but seriously if you want a wide back you gotta work on stretching it as well as lifting weights.
Dream in light-years,
Challenge miles,
Walk, step by step
"I did basic 3x5 workout and got good strength and size gains, so now I'm doing high volume"-Anon
Beginners:http://forum.bodybuilding.com/showthread.php?t=112574351
Bango's Arnold/Park thread:http://forum.bodybuilding.com/showthread.php?t=112649251
-
12-30-2008, 07:44 AM #3In the Iron Game
- Join Date: Mar 2005
- Location: Mississauga, Ontario, Canada
- Posts: 2,049
- Rep Power: 452
For lat width I like weighted pullups.
"Shut up and lift!"
"Eat big to get big."
"Deadlift and grow."
'Train, Eat, Sleep."
"Knowledge is power."
"What does not kill you, will make you stronger."
Ergo sum fortissimus.
-
12-30-2008, 07:47 AM #4<3 2 Deadlift
- Join Date: Oct 2008
- Location: Ohio, United States
- Age: 34
- Posts: 1,301
- Rep Power: 478
I like the wide-grip lat pull down and v-bar pull down. Ever since I started doing both those excercises with my back work out I've noticed my back getting wider. I also do bent over rows, one arm dumbbell rows, and t-bar rows. I usually aim for 8-12 reps also.
-
-
12-30-2008, 08:25 AM #5Banned
- Join Date: Apr 2005
- Location: Maryland, United States
- Posts: 2,717
- Rep Power: 0
WG pullups and deadlifting
-
12-30-2008, 08:36 AM #6Canadian
- Join Date: Dec 2008
- Age: 40
- Posts: 210
- Rep Power: 219
deadlifts give you a wider lat spread? or do you mean deadlifts make your back thicker?Originally Posted by DJSTARER
-
12-30-2008, 08:51 AM #7Registered User
- Join Date: Jan 2006
- Location: Pitt Meadows, BC, Canada
- Age: 38
- Posts: 439
- Rep Power: 328
ya i dont think deads will affect the width of your back much.Originally Posted by Massinator
1RM
Bench 355
Squat 471
Deads 635
BB Curl 146
Rows 285
Press 202
-
12-30-2008, 01:46 PM #8Banned
- Join Date: Apr 2005
- Location: Maryland, United States
- Posts: 2,717
- Rep Power: 0
deadlifts make a stronger back. A stronger back can do more back flaring accessories.
-
-
12-30-2008, 01:48 PM #9Squats traps to grass
- Join Date: Jul 2004
- Age: 99
- Posts: 34,816
- Rep Power: 74274
Wide grip chins, for medium reps, are probably the best exercise for this for most people.Originally Posted by Trapstar55
Hanging wide grip stretches are key also.
Much of back width has to do with scapular flexibility. I have pictures of guys with wide backs and hardly any lat muscle (ya rly).
I don't agree with deadlifts for width, for a majority of people.CSCS, ACSM cPT.
-
12-30-2008, 02:00 PM #10Canadian
- Join Date: Dec 2008
- Age: 40
- Posts: 210
- Rep Power: 219
I see where you're comin' from...very trickyOriginally Posted by DJSTARER
-
12-30-2008, 02:02 PM #11
How do you do the said stretches? And how often?
-
12-30-2008, 02:03 PM #12Squats traps to grass
- Join Date: Jul 2004
- Age: 99
- Posts: 34,816
- Rep Power: 74274
Wide grip; hang from chin bar for time. You can add weight. Use straps. You can do them every day if you want.Originally Posted by julyinoh
CSCS, ACSM cPT.
-
-
12-30-2008, 02:34 PM #13
Vertical pulling exercises (such as chin-ups, pull-ups, pulldowns and pullovers) emphasize the outer portion (width) of the lats.
Horizontal pulling exercises (such as bent-over rows, seated rows and any variation of rows) emphasize the inner portion (thickness) of the lats.
I highly recommend that you watch the following videos:
http://thefitshow.tv/index.php?optio...on1&Itemid=128
http://thefitshow.tv/index.php?optio...on1&Itemid=128
http://gasparinutrition.chapmanmedia...ason/back.html
These videos show how to effectively train the back, and also demonstrate proper form in all exercises.
-
12-30-2008, 03:37 PM #14The BACKMAN
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,327
- Rep Power: 35173
DL's will assist in scapular separation.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
Bookmarks