Advice for Wider Lats?

Training
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[quote]RATTLEHEAD wrote:

[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]

Nothing really. You have to experiment to find what works for you. Personally I think you need more volume in your workout. More angles and put DLs at the end of your back workout and focus on flexing your lats during them. My favorite back work is do a pump exercise then a stretch then a pump then a stretch. All different angles and grips. Today is my volume pump day. And yes it’s higher than pretty much any sane person but that’s for a different time.

Pull-ups slow and controlled. Straight arm Pulldown. Neutral machine row with a light band attached. Pulldown with a mini band attached. Reverse neutral Pulldown. Overhand machine row. Seated stretcher. Yep that mnay exercises and lots of sets for each. :slight_smile:

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[quote]RATTLEHEAD wrote:

[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]

Maybe “chin ups”.

43

[quote]Professor X wrote:
I would actually recommend a wide grip. [/quote]
agreed

wide grip for the teres muscles (near the armpit, will give you that wide flared look)
and then close grip for the lats…any type of row to the hip also is good for the lats

pullups, pulldowns, machines, freeweights, doesn’t matter, just hit it with a lot of volume and focus on contracting the back rather than the bis and forearms

44

[quote]Professor X wrote:

[quote]RATTLEHEAD wrote:

[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]

Maybe “chin ups”. [/quote]

By chin-ups do you mean supinated-grip pull-ups? Sorry if that seems like a stupid question, it’s just I’m not sure why you used quotation marks.

If so, oops, they are a mainstay for me. Why don’t you like them? I should probably switch them with something else then.

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As long as chin ups aren’t your only back movements or vertical pull no reason to switch unless you don’t feel your lats/back contracting.

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[quote]ryanbCXG wrote:
As long as chin ups aren’t your only back movements or vertical pull no reason to switch unless you don’t feel your lats/back contracting. [/quote]

No I do a bunch of other stuff, they are just one of my staples. Mostly because I do feel a great contraction with them.

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[quote]furo wrote:

[quote]ryanbCXG wrote:
As long as chin ups aren’t your only back movements or vertical pull no reason to switch unless you don’t feel your lats/back contracting. [/quote]

No I do a bunch of other stuff, they are just one of my staples. Mostly because I do feel a great contraction with them.

[/quote]

Then stick with em. It’s all about finding the movements you contract the correct muscles and work them the hardest with.

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[quote]ryanbCXG wrote:

[quote]furo wrote:

[quote]ryanbCXG wrote:
As long as chin ups aren’t your only back movements or vertical pull no reason to switch unless you don’t feel your lats/back contracting. [/quote]

No I do a bunch of other stuff, they are just one of my staples. Mostly because I do feel a great contraction with them.

[/quote]

Then stick with em. It’s all about finding the movements you contract the correct muscles and work them the hardest with. [/quote]

Thanks :slight_smile:

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I’ll throw my hat/back into the ring on this as well. I’m a powerlifter, but I feel like back training is something my sport does pretty well. I’ve stuck to basic chins and rows for my back development. By “chins”, I refer to pretty much any chin/pull up variant. I tend to stay away from wide grip stuff due to having dislocated my right shoulder 5 times, but I’ll even throw in a few sets just for the sake of variety.

Otherwise, chin ups, pull ups, angled chins/pulls, close grip, v handle, fat gripz, etc. For rows, I spent years doing dumbbell rows, to include purchasing a dumbbell row handle to be able to do heavier rows. These days, I’m also big on meadows rows with a handle.

In my current training, I do 200 chins whenever I train my upper body (twice a week), along with 10x10 of a row variant on my bench day and 4x12-15 of another on my deadlift/mat pull day. I’m also doing 200 band pull aparts a day and 100 band shoulder dislocations due to what I think is an impingement on my right shoulder.

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[quote]T3hPwnisher wrote:
I’ll throw my hat/back into the ring on this as well. I’m a powerlifter, but I feel like back training is something my sport does pretty well. I’ve stuck to basic chins and rows for my back development. By “chins”, I refer to pretty much any pull up variant. I tend to stay away from wide grip stuff due to having dislocated my right shoulder 5 times, but I’ll even throw in a few sets just for the sake of variety. Otherwise, chin ups, pull ups, angled chins/pulls, close grip, v handle, fat gripz, etc. For rows, I spent years doing dumbbell rows, to include purchasing a dumbbell row handle to be able to do heavier rows. These days, I’m also big on meadows rows with a handle.

In my current training, I do 200 chins whenever I train my upper body (twice a week), along with 10x10 of a row variant on my bench day and 4x12-15 of another on my deadlift/mat pull day. I’m also doing 200 band pull aparts a day and 100 band shoulder dislocations due to what I think is an impingement on my right shoulder. [/quote]

Really good balanced back you have btw.

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[quote]RATTLEHEAD wrote:

[quote]T3hPwnisher wrote:
I’ll throw my hat/back into the ring on this as well. I’m a powerlifter, but I feel like back training is something my sport does pretty well. I’ve stuck to basic chins and rows for my back development. By “chins”, I refer to pretty much any pull up variant. I tend to stay away from wide grip stuff due to having dislocated my right shoulder 5 times, but I’ll even throw in a few sets just for the sake of variety. Otherwise, chin ups, pull ups, angled chins/pulls, close grip, v handle, fat gripz, etc. For rows, I spent years doing dumbbell rows, to include purchasing a dumbbell row handle to be able to do heavier rows. These days, I’m also big on meadows rows with a handle.

In my current training, I do 200 chins whenever I train my upper body (twice a week), along with 10x10 of a row variant on my bench day and 4x12-15 of another on my deadlift/mat pull day. I’m also doing 200 band pull aparts a day and 100 band shoulder dislocations due to what I think is an impingement on my right shoulder. [/quote]

Really good balanced back you have btw.[/quote]

Thanks man. It’s definitely on accident, haha.

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Gonna throw this out there also, if you do a lot of wide grip work, pay attention to how your shoulders feel. Quite a few people aggravate shoulder injuries with wide grip work, or create new injuries. Just a heads-up.

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I should also note that, when I do chins, I don’t do anything close to full range of motion. I only work within the range that I can feel my lats contract.

You can get an idea of the amount of ROM in this video

You don’t need to watch the whole thing to get the idea, but the chins I do there are the ROM I use in my normal training.

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Completely agreed with finding the right rom. A good stretch movement or two should be used. But stopping the movements once the back is done contracting stop. The rest will be all arms IMO.

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[quote]ryanbCXG wrote:
Completely agreed with finding the right rom. A good stretch movement or two should be used. But stopping the movements once the back is done contracting stop. The rest will be all arms IMO. [/quote]

Yup. With rows, I feel like it’s all in the bottom of the eccentric, while chins are more in the middle of the movement.

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[quote]T3hPwnisher wrote:

[quote]ryanbCXG wrote:
Completely agreed with finding the right rom. A good stretch movement or two should be used. But stopping the movements once the back is done contracting stop. The rest will be all arms IMO. [/quote]

Yup. With rows, I feel like it’s all in the bottom of the eccentric, while chins are more in the middle of the movement.[/quote]
I agree. I like pulldowns or reverse pulldowns for a stretch vertical movement

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[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]

I understand where you are coming from. I have been attacked a few times now for saying things that have been brought up by plenty of other posters in the past. However, you have to realize that whether or not people like you on here will determine how well your posts are received. So, because you have gotten on so many posters’ bad sides, they aren’t going to want to hear what you have to say.

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Also, I have to disagree with the comment about chins not being good for back width. I had never gotten those deep stretch marks around the arm pit until I started hitting the chins.

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[quote]J. Prufrock wrote:

[quote]Professor X wrote:
If I had written the same words he did, this thread would have exploded.[/quote]

I understand where you are coming from. I have been attacked a few times now for saying things that have been brought up by plenty of other posters in the past. However, you have to realize that whether or not people like you on here will determine how well your posts are received. So, because you have gotten on so many posters’ bad sides, they aren’t going to want to hear what you have to say.[/quote]

Please… just stop this right here.

If you’re going to disagree [or agree, or whatever this is], keep it to the topic of approaches for wider lats. We don’t need to go down any other path than that.

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I also don’t need you to continually follow me around and tell me what I can and cannot post. Back off of me. I’ve tried to be patient up until now, but I could care less what you happen to think about my posts. Especially when they don’t concern you. X was complaining about how unfair it is that others can get away with posting things that he can’t and I simply explained why. I wasn’t rude and don’t need you to bother me about it. Thanks in advance.