@imnotjokingwellnotmostly I did sumo deadlifts for almost a year and got up to 510 lbs. Stopped last year cuz I didn’t enjoy it anymore
Lagging lats after 7 years
- Thread starter directork
- Start date
-
- Tags
- natural bodybuilding
@directork My lats grew significantly well in the last two years. What I was doing is:
. Barbell rows 4 x failure
. Pull-ups 4 x failure
. T-Bar rows 4 x failure
. Deadlifts (On a different day)
2 years ago:
Now:
. Barbell rows 4 x failure
. Pull-ups 4 x failure
. T-Bar rows 4 x failure
. Deadlifts (On a different day)
2 years ago:
Now:
joseph3561
New member
@directork Here's a tip: considering that you're natural, your back looks pretty sick. Good job.
@joseph3561 Thank you very much, made me smile. This is not a «look at me post» tho, I just feel like the lats could have been better.
hylianhero9
New member
@directork My lats didn’t grow for three years, added in front lat pullovers and I look like a dorito now with my lat spread. Please take my advice, just add it for a handful of months and you’ll see a difference immediately. Video attached (not mine) on form and how to do them if you’re not familiar.
@hylianhero9 I have been doing these the last month or so and will continue to them, thank you. #InLatPrayersWeTrust
sbrodhagen
New member
@directork
So you can try the seated cable pull overs in one of these vids as an isolation exercise and you can hit the lats through the frontal plane/sagital plane.
Some tidbits.
Chest support or bracing against something will allow you to engage more motor units.
So you can try the seated cable pull overs in one of these vids as an isolation exercise and you can hit the lats through the frontal plane/sagital plane.
Some tidbits.
Chest support or bracing against something will allow you to engage more motor units.
@sbrodhagen I will try this next pull session, thanks!
sbrodhagen
New member
@directork Let me know what you think of the specific exercises.
@directork bro it looks like you store more fat in that area lower your bf and then see if its really lacking
mindfullofstatic
New member
@directork Maybe focus on more overall volume for pull ups so maybe 5x5. Nothing has ever built my lats like weighted pull ups and upping the volume on them blew my back up. Like I do 5x5 on pull ups and then 3x8 on chin ups same day to hit both rep ranges and get extra volume for biceps. Then honestly rest of my rowing movements are for upper back
But also, I think your back looks good. Could maybe just be the high insertion point you dont like.
But also, I think your back looks good. Could maybe just be the high insertion point you dont like.
@mindfullofstatic Might be. I guess I should up the volume for pullups then. You do them pronated, and how wide?
mindfullofstatic
New member
@directork A little outside shoulder width, and if I ever have achey joints I’ll use gymnastic rings to allow my hands to go more neutral during the pull.
Honestly though bro, you look yoked. So ultimately do what you enjoy as long as you are porgressing
Honestly though bro, you look yoked. So ultimately do what you enjoy as long as you are porgressing
@mindfullofstatic I see, thank you so much man.
@directork Probably a lack of pullovers in a physique.
This video explains more about it and how it can lead to an even wider and thicker lat spread
This video explains more about it and how it can lead to an even wider and thicker lat spread
@directork Your lats are fine in terms of growth, even great, your insertions just suck.
Welcome to the club mate.
Welcome to the club mate.
tonemapped
New member
@directork Your lats look fine dude, you either have high lat insertions (which can still be very aesthetic), or lagging lower lats. Either way your back still looks very wide so I’d reckon this is mostly body dysmorphia
@tonemapped Hahaha, probably some body dismorphia aswell. But when I speak with others IRL they tend to agree that I dont look very wide. Thanks anyway.