Any secret tips to grow wider? Srs

[AVIK777]

Been hitting Lats and side delts hard as of lately, slowly increased width but nothing dramatic. Anything else I can do? Or should I just LDAR?

[lupus002]

[bfdehewdbyywhn]

do pull ups everyday. serious. I have an 80lb dumbell and a dip belt in my room

you also need to eat more food

[RedInsectNProud]

reverse time and select better parents

[jthm]

straighten your clavicles

[Ken-O]

reverse time and select better parents

Greg Doucette that you?

[AVIK777]

straighten your clavicles

Unaware?

reverse time and select better parents

Genecels when will u learn, but somewhat truth I guess

[GravityLee]

Pullups wide perfect form
Deadlift focus on form over weight. Use a weight you can control the entire movement. Do not set the weight down at the bottom of the movement.

Those two things grew my and other people I talk to backs more than anything else

[grey27]

I have same problem op. I started a thread in the Exercise subforum about banded pullups. They get chit on a lot but i actually feel great lat activation with banded pullups and no activation at all when bodyweight. I also had crazy doms with banded pullups in my lats even though i was doing bodyweight and weighted pullups with same grip. I have no idea if this will work for me but i guess doing the same chit isnt doing it so what do i have to lose?

[lllEZRAlll]

Define hitting your lats and side delts hard af. What movements and what's the total weekly volume?

I always recommend the basics . Rows deadlifts pullups incline overhead raises ect

[AVIK777]

Define hitting your lasts and side delta hard af. What movements and what's the total weekly volume

Directly, I do variations of lat pulldowns(wide, close grip etc) 4 times a week, heavy, stretch and pump variations also. It would be minimum 4 sets per day so that’s 16 sets a week directly on lats. Not including other back work.

Directly, I do variations of side raises with dumbbells, cables same as above 16 sets per week directly on sides. Same heavy, stretch, pump. I also do same sets for my rear delts, OHP, weighted dips aswell,

Edit:

I have seen growth, more growth in the past 10 months of direct work like this then my entire lifting career so I’m quite happy about my growth in lats and side delts, but I want to not have to flare out my lats to look wide, tbh I just think it’s down to bone structure

[drvillain]

in on this thread. Narrow lanky twink checking in.

[AVIK777]

Also I’m on sarms so I am able to recover a lot quicker so I think I’ll just start doing the pull-ups like everyone is sayin, I’m just WEAK AF doing pull-ups I can get like 4 lol. I feel more activation doing lat pulldown light weight, pulling from my elbows and squeezing the **** outta them, but time for pull-ups

[CopeFear]

OJ is the only answer

[AVIK777]

OJ is the only answer

Maybe I should just blast my system then go drs when I’m off cycle and A low T scum and get on TRT and cruise for rest of my life

[Misc420Doctor]

Heavy rows

[drvillain]

Also I’m on sarms so I am able to recover a lot quicker so I think I’ll just start doing the pull-ups like everyone is sayin, I’m just WEAK AF doing pull-ups I can get like 4 lol. I feel more activation doing lat pulldown light weight, pulling from my elbows and squeezing the **** outta them, but time for pull-ups

[MBisonSon]

Start ****ing working your neck Timmy.

**** is the matter with you.

[AVIK777]

Start ****ing working your neck Timmy.

**** is the matter with you.

Bro i started month ago

[lllEZRAlll]

Directly, I do variations of lat pulldowns(wide, close grip etc) 4 times a week, heavy, stretch and pump variations also. It would be minimum 4 sets per day so that’s 16 sets a week directly on lats. Not including other back work.

Directly, I do variations of side raises with dumbbells, cables same as above 16 sets per week directly on sides. Same heavy, stretch, pump. I also do same sets for my rear delts, OHP, weighted dips aswell,

Edit:

I have seen growth, more growth in the past 10 months of direct work like this then my entire lifting career so I’m quite happy about my growth in lats and side delts, but I want to not have to flare out my lats to look wide, tbh I just think it’s down to bone structure

That sounds optimal. I say if it's working continue until you stall, essentially if it's not broke don't fix it.

What has added more thickness and width to my back, and really just completed the turtle shell iron plate looking back I always wanted is heavy t grip barbell rows.

Once I figured out my leverages and how to really stretch and retract my entire back with each heavy rep, my back exploded, literally. Power everywhere else too just from that single movement. Hope this helps

Edit: just read your post above saying more pull downs. You could also try splitting pulldown volume with horizontal pulling and pulling from the floor. It helped me anyway

[Kiop]

try penis
enlargement girht milker
helps makes it wide and flat

[Ephedra]

Genetics brah.

Without lifting my shoulders and back are enourmous. After a decade of hard lifting it's almost impossible to fit in a small car seat.

Genes gave me wide shoulders, back, huge chest and butt. Everything else I have to work for. Calves and biceps I have to tirelessly grind to get them semi-proportionate to the rest of my body.

[littlecaesars59]

y u going hooping on? curious

[AVIK777]

y u going hooping on? curious

On lgd rn, been on cycles of rad, also ran mk, doubt I’ll even pin too lazy

Genetics brah.

Without lifting my shoulders and back are enourmous. After a decade of hard lifting it's almost impossible to fit in a small car seat.

Genes gave me wide shoulders, back, huge chest and butt. Everything else I have to work for. Calves and biceps I have to tirelessly grind to get them semi-proportionate to the rest of my body.

Lucky u srs

That sounds optimal. I say if it's working continue until you stall, essentially if it's not broke don't fix it.

What has added more thickness and width to my back, and really just completed the turtle shell iron plate looking back I always wanted is heavy t grip barbell rows.

Once I figured out my leverages and how to really stretch and retract my entire back with each heavy rep, my back exploded, literally. Power everywhere else too just from that single movement. Hope this helps

Edit: just read your post above saying more pull downs. You could also try splitting pulldown volume with horizontal pulling and pulling from the floor. It helped me anyway

On r/c

[littlecaesars59]

sry i had a stroke writing my comment, i meant why are u hopping on. appreciate the honesty

don't forget the rear delts. this dude at the gym had giagantic rear delts that like ran into his lats, looked crazy

[AdvancedDreamer]

It takes time.

[AVIK777]

It takes time.

. ikno

sry i had a stroke writing my comment, i meant why are u hopping on. appreciate the honesty

don't forget the rear delts. this dude at the gym had giagantic rear delts that like ran into his lats, looked crazy

was he sauced? and allg

[JoeDelts]

try penis
enlargement girht milker
helps makes it wide and flat

Came in to post exactly this.

[orangetide]

1. maintain low center of gravity by walking in a squatting position 2/7ths of the way down.
2. Lat pulldowns everyday, rest on the 20th day
3. SOYMAD diet: 1 bottle kikomen's soy sauce per 1 gallon whole milk. Sweeten with estrogen BC tablets. Play nintendo switch between sets and on rest days.
4. Get gene therapy in ex-soviet testing facility to obtain extra X chromosome to develop Klinefelter syndrome

[SmashinYoungVag]

So much this ^^^

But also: you can't spot train. If you want a wider back, build a bigger back.

Spot training is a myth.

If you want a wider back build a bigger back.

You can how select exercises that emphasize the lats and teres muscles as opposed to the rhomboids and traps.

Pullovers and underhand BOR OP. Throw in some underhand pull downs as well.