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Lat training is no different from the training of any other
body part. There are dozens of different exercises and techniques
that will widen your lats. Almost every lat routine out there
tells you to perform bent over rows, dumbbell rows, pull downs,
chins, “T” bar rows, and seated cable rows. These
are the basic lat exercises that you will need to use to develop
your massive lats. The movements are not the problem, it’s
the technique used, or in this case not used, and that presents
the problem for most trainers.
For many great bodybuilders, proper feel
and technique in performing lat exercises comes later
on in their training. Unfortunately, for most of us it
is much later. Although thickness is obtained, the width
and flair of the lats lag behind. The problem is due to
not employing the correct technique in performing the
various movements used to widen the lats. The technique
is not really natural in nature and requires understanding,
and a great deal of practice to master.
The biceps come into play heavily while performing any
movements for the back, especially the lats. You can’t
work the lats without the biceps becoming involved to
a very large degree. The secret is to limit the involvement
of the biceps as much as possible. Most beginners use
almost only bicep |
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| strength in performing lat exercises and
this limits the results they can expect to receive. The
biceps, forearms, and grip must be secondary muscle actions
while performing lat movements… not foremost. |
The hands must be viewed as hooks or cups that hook the
bar. The mind must be focused on the back executing
the movement and not pulling with the biceps. For
most, this is difficult to do in the beginning, as you cannot
ignore the fact biceps are pulling muscles and used in any
pulling movement. Mind visualization and practice are required
in order to perform lat exercises properly for maximum benefit.
Although this technique is to be used on all back and lat
movements, let me describe it using the bent over row as an
example. Assume the bent over row position. Hands on the bar
about shoulder width apart, your feet slightly wider than
shoulder width. Keep your knees lightly bent throughout the
movement. Bend over at the waist with your upper torso slightly
more than parallel to the floor. Now focus on your arms and
hands being nothing more than hooks on the bar. Concentrate
full on your back and start the movement with your lats, not
your arms. Try to make your shoulder blades touch one another.
Your focus must be on the lats doing the work, not
the arms. The only way for most bodybuilders to properly
perform lat work is to practice form and technique with very
light weight. Once you have mastered the technique you can
then begin adding weight to your exercises. Many bodybuilders
use weights that are far too heavy for performing lat movements
correctly. Poor form on lat exercises only places you at higher
risk for injury and prevents you from working your lats the
way they should be worked.
Chins are the absolute hardest movement to perform properly.
Next are bent over rows. Both are excellent lat movements
and allow for varied hand spacing to hit all aspects of the
lats. You should continue to practice all lat movements using
light weights without worrying about anything except your
form. So that you will not feel using light weights counter
productive to your training, I suggest you follow this giant
set routine. You will have to use light weights to make it
thorough and it will give you plenty of practice. After following
this giant set for about six weeks you should have the movements
down pretty good and can advance to heavier weights and fewer
movements per workout.
Begin by thoroughly warming up the lats.
I suggest you perform chins for two sets of ten reps.
If you are unable to do ten chins don’t worry about
it and every two sessions try to add one more repetition.
Chins are difficult for most and I would not worry about
the total number of reps you can actually perform. Just
keep working on them. Since this is the warm-up movement,
allow yourself about two to two and a half minutes between
sets and the start of your workout.
The following movements are to be performed one right
after another with no rest in between exercises. Once
you have completed all the exercises in the order listed,
this will constitute one giant set and you are to rest
for two minutes before moving on to your next giant set.
Remember; focus on form and not how much weight you can
lift. This routine is designed to help you achieve the
feel for working the lats.
1. Bent Over
Barbell Row 1 x 10
2. One Arm Dumbbell Row 1 x 8
3. Lat Pull Down to Front 1 x 10
4. Seated Long Lat Pull 1 x 8
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As noted, this is one giant set. Now rest for approximately
two minutes and perform another giant set as outlined above.
Perform a total of three giant sets. Think lats, ease the
tension of your grip on the bars and use your hands as hooks.
Make the first action in each movement that of starting with
the lats. Try to touch your shoulder blades together. Concentrate
on the lats the entire time.
This routine should be followed only one day per week. I would
also recommend you perform some movements for the rear delts
after completing your lat work. Seated or standing bent over
lateral raises. You will have to use a much lighter weight
than normal due to the amount of work your rear delts already
incurred during your lat workout. It is also a good day to
add calf and ab work.
I cant stress enough the importance of your mind focusing
on the lats throughout the movements. For all the years I
have been in this business, I can tell you right now, nine
and a half out of ten people will attempt to use more weight
than they should in following this program and loose the intended
benefit of the program itself. You are to learn how to make
the lats work, not the arms and this cannot be accomplished
if you let your ego take charge.
Try to add as little weight as possible each week. If you
cannot add weight without executing the movements properly
that’s fine, don’t worry about it. For the six
weeks or so you are following this program, the amount of
weight used is not of concern. Again… it is form and
technique. Even advanced bodybuilders can benefit from visiting
this routine from time to time. Quite often advanced bodybuilders
themselves tend to get a little sloppy in the form category
and this routine will help bring them back in line.
Once you get the proper form and technique down you will be
surprised at the speed in which you will be able to develop
your lats. That much desired lat spread will flair with the
slightest contraction.
Related Articles
Building a
Thicker and Wider Back
Building
Lats The Old Fashioned Way
Lat Exercises
and Lat Development
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