alright...BACK WIDTH

[thatoneguy]

i know i know that wide grip pull ups are key but i mean im dyin here they are growing slow but i was wondering anything else that has worked for you fellas in the past that could spark new growth http://bodyspace.bodybuilding.com/img/357463/profilepic/24006orig.jpg

[TheNaturalG]

Wide grip chins and rack chins- http://www.youtube.com/watch?v=_X0MgSv3nrc

[NumeroUno]

Do you do negatives? One thing that kicked my ass was (using no support weight under you, or do them weighted) do 1 pull up or even start at top, and just hold and squeeze at the top when you have your lats flexed. If you can handle this, do that at the end of every set when you think you've done all you can. Also, during your workout, do lats at the very beggining of your exercise while you still have all your energy/strength. Try that.

-Daniel

[TheNaturalG]

Also extreme stretching after you lat workouts can really help.

[Angst]

Also give DB pullovers and machine pullovers a try. Dorian Yates does reverse grip machine pullovers and he's got a decent looking lat.

[thatoneguy]

Also give DB pullovers and machine pullovers a try. Dorian Yates does reverse grip machine pullovers and he's got a decent looking lat.

HA decent lats lol the man has a 350 lb back on a 260 lb body his back is MASSIVE but thanks you for the advice lol

[BigAnt]

Yes, pull ups are key! Try rows. Pick 2 of the following (T-bar, barbell, 1 arm dumbbell & low pulley) Dead lifts are also very good! You gotta eat big to be big!

[ironWarrior417]

Make sure you do T-Bar rows, and make sure you stretch all the way down to the bottom, so it feels like your arms are getting pulled out of your socket. I saw a clip of Jay doing these and when I tried them, I hurt like a girl for a couple days. But they're definitely working.

And dumbbell pullovers, across the bench!

[Punisher]

Close grip pull up bro will destroy your lats, dont get discouraged by the word close as they will make you wide, try em and you will see what i mean

[boar]

Heres my back workout

Deadlifts
bent rows
Tbar rows
alternating dumbell rows
lat pulldown
weighted pullups

[king1]

Ive always heard, and found that close grip rows, close gripchins/pulldowns get the width. Something about you cant involve the inner back with such a close grip so you only work out the outer (width) of the lats. Id say close chins or pulldowns, t-bar rows, one handed hammer, cable or dumbell rows. But if you stick with the basic back exercises (deads, bent over rows, chins) you will eventualy have big lats all around.

[ct italian 1]

I did seated cable rows for a while, using the lat pulldown attachment wide grip, and saw great back width development.

[HELLYEAH60]

I ran into the same problem as you once heres a back routine i tried and saw some excellent results in overall back development.

Deadlifts 4x8

Bentover Barbell Rows 4x12

Lat Pulldowns using the V Bar 4x12
(The same attachment as the Low Row Machine)

Bent over Dumbell Rows
or 3x12
Machine Low Rows
(I switch one for the other week to week)

Dumbell Pull Overs 4x12 )Emphasize the Stretch)

T Bar Rows 4x12

The key to my success has been utilizing a different order for each excercise from week to week, in addition to changing the amounts of reps and amount of weight. Keep you muscles guessing and continue to vary your trainning. Also, make sure you use good form in all excercises as well as a few warmup reps.

[Beast1]

Always warm up with some light stretching and then do however many sets you can until you get to a total of 50 reps. Then start with your work sets. I would warm the lower back up with some hyperextensions or good mornings, then your choice of rows, and end with deads. Make sure that when your pulling lower your hips to where you have about a 90 degree bend in your knees, keep your back straight, look up and shoot those hips and pull. Always remember to stop at the bottom when the weight hits the floor and then pull again. No more than 12 reps, no less than 5.

[spartan300]

There is alot to be said for chins but unless you can perform them in sets of 8-10 in near perfect form I personally feel they are not as effective as pulldowns. Many will argue this, but I firmly believe you can recruit more "deep fibers" by doing a more controlled,isolated movement which a pulldown machine can afford. I stopped doing chins due to the fact that I weigh 240 pounds and have a bad shoulder. I did realize that the more I focused and concentrated on this movement the greater the detail in my upper back became. I normally start my back routines with 10 sets of 10 pulldowns. I'am not suggesting you do that but I do recommend getting re-acquainted with this great lat exercise. You might just surprise yourself.

[Hatred]

Gripping wide doesn't necessarily make you wide. A lot of folks feel undue pressure on your shoulders.
Are you adding weight to your pullups?

[Iron_Man]

well...back width. id say do deadlifts, and chinups. thts the ticket. but dont go too much heavy on deads tht u cant perform the right way. i did tht n i ended up messing up my lower back, and i was out of the gym for a month to get the muscles healed up.

[dirtydean12]

throw in t-bar rows, the old-school style...no machines. use a bb jammed against a wall and start pullin, i love it.

[Jdub]

Wide-grip pullups and reverse grip pulldowns helped me out alot!


Jdub

[Gainer65]

Close grip pull up bro will destroy your lats, dont get discouraged by the word close as they will make you wide, try em and you will see what i mean

I agree,close grip chins and pullups make my lats throb.

[wheelie_wonka]

I'd probably consider it more of a finishing move but 1 arm cable rows w/ a d-ring and elbows in nice and tight against the torso helps me really feel every fiber of my lats.

[Pokoritel]

I know what you mean i had the same problem man. I simply went heavier on deadlifts all the way from 20-1 reps. Let me tell you man my back became thicker. Then I bust out some pull ups followed by close grip pull ups each for 5 sets of 10, then bust out more reps half way. After that i hit with Barbell Rows and some heavy ass dumbbell rows each for 5 sets of 12,10,8,6,4 but i do them standing. My back is frickin massive now. Plus you got to eat alot man. Good Luck.

[T.Alan]

Gripping wide doesn't necessarily make you wide. A lot of folks feel undue pressure on your shoulders.
Are you adding weight to your pullups?

I had to learn the hard way with that. I had an injury from football that made my left shoulder pop on the negative. It didn't hurt.. but the noise was not good. I had reletively no strength going wide.. but since I brought my grip in to a little outside of shoulder width I've seen better results. Still have a strength problem when it comes to that movement but some visual growth.

[thatoneguy]

thanks guys this really helped i hit back today and i hope this will sprak some new growth