definitely cut fatty.
My bf is only at like 13%. I’m currently on a 10 week deadlift program. Maybe I’ll cut after.
How much do you weigh?
Based on those last two photos I am skeptical of the 13% bf number but that doesn’t really matter.
I don’t know if you have the muscle mass to support a full on cut and look good afterwards.
Why not dial in your diet and tighten up a bit while you work ok getting bigger?
Thats what I’m afraid of. 173lbs atm. My goal is 170 at 9%bf.
Concur with High Frequency Pull-Ups. I would also recommend Weighted Hangs for time… load a dipping belt with a 45-lbs plate between your legs and hang for as long as you can; this will really stretch your lats. John Meadows and Matt Kroc use this as a back finisher.
There is another exercise that Christian Thibaudeau has recommended a long time ago for back width called the Seated Rope Row w/ Torso Bent (Leaning) Forward:
pull ups,ben bruno had an article here i think where you spread out your pull ups through you workout like maybe 2 sets for every exercise you do,youll end up doing 9-12 sets
grip just change it up i do 1 wide 1 nuetrul 1 close and rotate
my 2 cents
It looks like from your photos that you’re having a difficult time identifying how to even flex your lats, period. That’s likely an issue of mind-muscle connection.
-
As was mentioned, start your back training (even before deadlifts, you’ll be fine,) by doing 3-5 sets of 10-15 reps on an ASSISTED pull-up machine. I don’t give a shit how lame you think it is, do you want wider lats or to look more badass? You need to have your body sink down as far as possible on the machine, and then end with your chin up above the handles. Alternate your grips from close overhand - neutral - wide overhand as you do this. This is going to allow you to feel the different parts of your back working and will help you better identify which grip will work your actual lats best. This is not an ego exercise.
-
As PX (and maybe others,) recommended: volume, volume, volume. Backs are so large and complex, it needs to be hit furiously and with many angles.
-
Practice lat spreads. I’m not going to act like I’m a savior of lat-spreads, but look at the difference between the way your shoulders are rounded and everything else in your pic vs mine. If you keep practicing and keep taking pictures, eventually you’ll get there. (For the record, this picture was snapped after a chest day.)
-
If you’re trying to prioritize something in your training, then actually TRAIN like it. If upping the volume isn’t cutting it, it may not be the worst idea to throw in some extra sets on another day that won’t be too obtrusive to your training split as it may be now.
[quote]Ricochet wrote:
Concur with High Frequency Pull-Ups. I would also recommend Weighted Hangs for time… load a dipping belt with a 45-lbs plate between your legs and hang for as long as you can; this will really stretch your lats. John Meadows and Matt Kroc use this as a back finisher.
There is another exercise that Christian Thibaudeau has recommended a long time ago for back width called the Seated Rope Row w/ Torso Bent (Leaning) Forward:
I love the weighted hangs.
The row you mentioned might not be the best width builder but its a fantastic stretch movement as well as hitting the lower lats which are hard to get
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Don’t mean to sound like an ass just a critique…keep working on your width. It looks of but a lot of room for improvment 
try working your way up too 100 reps of pullups on your back day and see if it helps. it has seemed to work for me. not every rep needs to havr perfect from either
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Don’t mean to sound like an ass just a critique…keep working on your width. It looks of but a lot of room for improvment :)[/quote]
If I had said that, we would be on page 20 of a bitch fest.
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Nice pic.
Q for the thread:
Excuse my ignorance, but what’s the deal with the part of the lats right under the armpit? I’ve been throwing in some movements for my lats and I can noticeably feel (as in touch) them getting bigger, but mostly around my rib cage and below my chest. The area on level with my chest/behind my armpit doesn’t seem to want to grow.
Can anyone more experienced and wiser educate my stupid ass on this subject?
[quote]Professor X wrote:
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Don’t mean to sound like an ass just a critique…keep working on your width. It looks of but a lot of room for improvment :)[/quote]
If I had said that, we would be on page 20 of a bitch fest.
[/quote]
Hardly, it’s not what you say it’s how you say it.
EDIT: Also, in my case and developmental stage it would not be wise to really concern myself with width but rather just focusing on just getting my back as big as possible in all ways.
[quote]RATTLEHEAD wrote:
[quote]Professor X wrote:
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Don’t mean to sound like an ass just a critique…keep working on your width. It looks of but a lot of room for improvment :)[/quote]
If I had said that, we would be on page 20 of a bitch fest.
[/quote]
Hardly, it’s not what you say it’s how you say it.
EDIT: Also, in my case and developmental stage it would not be wise to really concern myself with width but rather just focusing on just getting my back as big as possible in all ways. [/quote]
That would require the same work.
Trust me, it is the same either way…and I have never insulted someone for their progress made…but rather made the point that those with lesser development seem to always want to be one of the first to respond…with definitive answers when the truth is, they may have more to learn.
If I were you, I would try wide grips (really to most newer trainers) because I feel it tecahes you to feel those lats more and your biceps less.
That helps even more further down the road.
Take it or leave it.
Once again, yes, it is HOW you say it…but as we see here often, most just make it about WHO said it.
If I had written the same words he did, this thread would have exploded.
[quote]Professor X wrote:
[quote]RATTLEHEAD wrote:
[quote]Professor X wrote:
[quote]ryanbCXG wrote:
[quote]RATTLEHEAD wrote:
Close grip chins seem to be doing just fine for width for my skinny self.[/quote]
Don’t mean to sound like an ass just a critique…keep working on your width. It looks of but a lot of room for improvment :)[/quote]
If I had said that, we would be on page 20 of a bitch fest.
[/quote]
Hardly, it’s not what you say it’s how you say it.
EDIT: Also, in my case and developmental stage it would not be wise to really concern myself with width but rather just focusing on just getting my back as big as possible in all ways. [/quote]
That would require the same work.
Trust me, it is the same either way…and I have never insulted someone for their progress made…but rather made the point that those with lesser development seem to always want to be one of the first to respond…with definitive answers when the truth is, they may have more to learn.
If I were you, I would try wide grips (really to most newer trainers) because I feel it tecahes you to feel those lats more and your biceps less.
That helps even more further down the road.
Take it or leave it.
Once again, yes, it is HOW you say it…but as we see here often, most just make it about WHO said it.
If I had written the same words he did, this thread would have exploded.[/quote]
Well yeah I do agree people do have a want to argue with you sometimes, I personally don’t unless you say something I obv dont agree with.
I have tried wide grips and personally hated them.
I get an excoriating lat pump and stretch during chins so it works fine.
What’s your thoughts on dbell rows for lats then? I know you are big fan of Haney who I think liked them?
[quote]RATTLEHEAD wrote:
What’s your thoughts on dbell rows for lats then? I know you are big fan of Haney who I think liked them?[/quote]
I am not a big fan of dumbbells rows. I like seated rows one arm at a time way better.
I liked Haney for his “T-BAR ROWS”…which I can say for sure are one reason my back is as wide as it is now even though I rarely do them anymore.
Dumbbell rows are great to get your strength up. They are a MUST as a newb and maybe intermediate just because it helps to gain strength all over just to stabilize the weight.
I think Hammer Strength closed the bank on great back equipment though. I have seen no other machine that does better and truthfully, there is no way to hit all of those angles those machines can (like the high row) with free weights.
In short, d-bell rows are great until you find what works best for you.
Moving dumbbells period helps build a base of strength.
[quote]Professor X wrote:
[quote]RATTLEHEAD wrote:
What’s your thoughts on dbell rows for lats then? I know you are big fan of Haney who I think liked them?[/quote]
I am not a big fan of dumbbells rows. I like seated rows one arm at a time way better.
I liked Haney for his “T-BAR ROWS”…which I can say for sure are one reason my back is as wide as it is now even though I rarely do them anymore.
Dumbbell rows are great to get your strength up. They are a MUST as a newb and maybe intermediate just because it helps to gain strength all over just to stabilize the weight.
I think Hammer Strength closed the bank on great back equipment though. I have seen no other machine that does better and truthfully, there is no way to hit all of those angles those machines can (like the high row) with free weights.
In short, d-bell rows are great until you find what works best for you.
Moving dumbbells period helps build a base of strength.[/quote]
What other stuff have you dug up regarding Haney’s back workouts? I really have not read much about his training.
LIke what movements, rep ranges and exercise order did he do?
Sucks I’ve never seen a Hammer Strength machine in my life then lol.
[quote]RATTLEHEAD wrote:
What other stuff have you dug up regarding Haney’s back workouts? I really have not read much about his training.
LIke what movements, rep ranges and exercise order did he do?
Sucks I’ve never seen a Hammer Strength machine in my life then lol.[/quote]
Haney wasn’t out of the ordinary with his sets and reps. 3’s and 3’s was what I saw most. As far as movements, it is more about what you DON’T do than listing all of the many things you do to really get a good huge back.
[quote]Professor X wrote:
[quote]RATTLEHEAD wrote:
What other stuff have you dug up regarding Haney’s back workouts? I really have not read much about his training.
LIke what movements, rep ranges and exercise order did he do?
Sucks I’ve never seen a Hammer Strength machine in my life then lol.[/quote]
Haney wasn’t out of the ordinary with his sets and reps. 3’s and 3’s was what I saw most. As far as movements, it is more about what you DON’T do than listing all of the many things you do to really get a good huge back.[/quote]
What’s the kind of stuff you absolutely think is a complete waste of time in regards to back training then?
[quote]RATTLEHEAD wrote:
Sucks I’ve never seen a Hammer Strength machine in my life then lol.[/quote]
Just a heads up, you’re built like me RH, so good chance HS machines won’t be as awesome as you’d like. I remember getting so excited after hearing about HS machines and being disappointed that they don’t ‘work’ for me as well as I’d like.
There are a few I still like, mostly for unilateral work, but when you’re oddly tall or lanky they may not be as awesome as for those who are of more average dimensions lol