View Full Version : back trainin
excessive endorphins
03-01-07, 9:41 am
im looking to widen my lats significantly,my major problem is i cant do overhand chinups..i can do 10 tops normal grip,but wide i dont think i can do one.
any advice?
i do wide grip pulldowns tho
and anothe thing..when u guys do your bb/t-bar rows how bent over are you?
im looking to widen my lats significantly,my major problem is i cant do overhand chinups..i can do 10 tops normal grip,but wide i dont think i can do one.
any advice?
i do wide grip pulldowns tho
and anothe thing..when u guys do your bb/t-bar rows how bent over are you?
Just keep plugging away with the pulldowns, striving to put that one more plate on. What I used to do when I couldn't do very many pullups, I used to pick a number like 30 or 50 (bad days) and do as many reps as I could, then stop, then start again. Some days, I would do 15 sets, but I would hit that number.
I, personally, vary my back angle. Going 90 degrees is good sometimes, sometimes going 45 degrees is good, and you need to go in between sometimes, too. It's all about the angles, brother.
Keep it up.
Try some DB pullovers. i find that they are hitting my lats quite a bit while working my chest as well.
excessive endorphins
03-01-07, 10:07 am
so do super high rep pulldowns??
im good with rows..just not width..even tho i got the v-taper
and pullovers i just started them,how do u execute them?
rcrott1
03-01-07, 10:12 am
for db pullovers, you have your shoulders laying on a bench, and the rest of your body is off, feet planted squarly on the ground. while raising the db over your head, be sure to lower your hips towards the ground...gets a better stretch in your chest that way. Both hands must remain on the db for this one.
focused
03-01-07, 10:16 am
if you need a video to see how they are done....just check out the fuckin man himself, Wrath do em'.
http://youtube.com/watch?v=CtafYlozJ64
Hollow1
03-01-07, 10:18 am
A possible alternative to the normal wide grip pullups...set a smith bar approximately at your belly button height, set a bench out far enough so you can place the heel of your feet on and pull yourself up, it is virtually like doing a push up but upside down.
rcrott1
03-01-07, 10:20 am
if you need a video to see how they are done....just check out the fuckin man himself, Wrath do em'.
http://youtube.com/watch?v=CtafYlozJ64
perfecto. thanks for the link brother.
excessive endorphins
03-01-07, 10:21 am
if you need a video to see how they are done....just check out the fuckin man himself, Wrath do em'.
http://youtube.com/watch?v=CtafYlozJ64
nah i know how to do that kind,but theres another kind isnt there?
excessive endorphins
03-01-07, 10:22 am
A possible alternative to the normal wide grip pullups...set a smith bar approximately at your belly button height, set a bench out far enough so you can place the heel of your feet on and pull yourself up, it is virtually like doing a push up but upside down.
ive done those on the smith machine,arent they more like rows though?
and i tried em under and overhand they're not too bad for a burnout
rcrott1
03-01-07, 10:22 am
not that i have ever heard of.
excessive endorphins
03-01-07, 10:24 am
not that i have ever heard of.
oh i thought there was a different kind where you lay on the ben or something,when you do these where exactly do u feel them?
rcrott1
03-01-07, 10:26 am
Look at the video then tell me if that is what you are referring to..i feel em in my lats, chest, lower back, and abs.
excessive endorphins
03-01-07, 10:36 am
Look at the video then tell me if that is what you are referring to..i feel em in my lats, chest, lower back, and abs.
yea those are the ones i do
rcrott1
03-01-07, 10:45 am
ok, keep doing em, higher weights for more muscle growth.
excessive endorphins
03-01-07, 12:16 pm
ok, keep doing em, higher weights for more muscle growth.
ok and just stick with high rep pulldowns?
should i do as many chinups as i can...then pulldowns?
wide grip chins does not necessarily translate to a wide back. Employ a variety of exercises. Sometimes with pulling motions, grip and muscles worked are inverses. For example, a close grip row will work on width.
Mr.Totality
03-01-07, 1:03 pm
to me, for a wide, thick back I always go with
Deads, BB rows, T-Bar Rows, Wide and Close grip chins and pulldowns
In MY experience (and everyone is different) nothing brings bat wings like pullups so try this: set your grip on the bar while standing on a bench (if your feet can't reach the floor). You should wrap into these as a safety precaution (you'll see why). Have your partner stand about three feet out in front of you and put your feet straight out on his shoulders. This reduces your bodyweight and allows your glutes and hams to spot you as you fatigue. Don't have him hold onto your feet though as you need to be able to drop them down when your done.
[----------] [---------] [--------] [-------] that's how my grip goes like on pullups
[----------] [---------] [--------] [-------] that's how my grip goes like on pullups
wtf is that??? get a regular picture up brother..
wide grip chins does not necessarily translate to a wide back. Employ a variety of exercises.
Seconded. If you can do several pull ups with a normal grip, DO THEM. Do as much as you can and try to improve, when they're fairly easy- start adding weight. Work your pulldowns too, vary your grip here and there.
hehe , i start with the widest grip i can do , second set shorter the grip a bit , and so on.
grissinger
03-01-07, 3:08 pm
There is no magic to building a big back. It is hard work, I feel harder then any other bodypart. It is really is difficult to build width without thickness. They go hand and hand. With that in mind deads are king to build a big thick back. Rows (barbell, seated, one arm T-bar) are probably second on the big back list. Followed by the pulling motions. They are synergistic. Bottomline is when you are building you have to deadlift, heavy. It is the foundation. Also when you start pulling big weight off the floor your pullup numbers will increase.
IntensityJT
03-01-07, 3:31 pm
if you want wide lats...to wide lat pulldowns like you are...but make sure you are pulling them down BEHIND your back and not to the front...bringing down towards the front is going to help lat thickness and not width...his should improve your chins, try to V-bar pulldowns also, as far as bb rows...it all depends on how flexible you are...go down as for as you can without rounding your back and that feels the most comfortable
ldskenpo
03-01-07, 5:15 pm
If you can not do wide chins, start w/ cg pullups pick a number ( i did 20), do as many as you can rest, repeat until you do 20. once you can do 20 without rest, widen your hands, keep spreading your hands until you are doing wide grip chins. also turn your hands around ( pronate)once you can do 20 wide grip chins, try behind the neck chins.
also, include pulldowns ( all types), rows (barbell,cable, dumbbell)in your workout AFTER the chins/pullups.
I have had alot of kids who come here fat and weak, leave in a shape that their own mama's cant recognize them
ΞRASΞЯ ♠
03-01-07, 7:49 pm
In MY experience (and everyone is different) nothing brings bat wings like pullups so try this: set your grip on the bar while standing on a bench (if your feet can't reach the floor). You should wrap into these as a safety precaution (you'll see why). Have your partner stand about three feet out in front of you and put your feet straight out on his shoulders. This reduces your bodyweight and allows your glutes and hams to spot you as you fatigue. Don't have him hold onto your feet though as you need to be able to drop them down when your done.
This is intelligent advise, also ,work on your negatives & the rest will come rather quickly. . .. .
Gunshow
03-01-07, 11:26 pm
for db pullovers, you have your shoulders laying on a bench, and the rest of your body is off, feet planted squarly on the ground. while raising the db over your head, be sure to lower your hips towards the ground...gets a better stretch in your chest that way. Both hands must remain on the db for this one.
i've always done pullovers laying on a bench lengthwise, whats the difference in doing them this way?
Kiwi129
03-01-07, 11:35 pm
I've always gotten advice to work on doing negatives too. Other than that everyone's just told me to keep chuggin' with the pull-ups... trying to get more and more every workout. I have really long arms and I'm really weak so they'll come over time. I can do about 10-12 in a row right now followed by a few more sets to maybe 6-9. Used to not be able to do like 2...