So if you’re doing the deadlift correctly you probably won’t see much development of your lat muscles correct? I have crappy lats and i’ve been trying to get them thicker and wider but to no avail. My traps are huge and so are my lower back muscles (which is expected powercleans and deadlifts). If they don’t what are the best lat exercises?
It depends on your setup. Some people get their shoulder ahead of the bar (Rippetoe recommended), which engages the lats a lot. Others (westside) have them behind the bar (I think), where they’d play less of a role.
If you want to learn more about lats in the DL google Rippetoe’s analysis of the deadlift… it’s from some crossfit magazine.
I’m no bodybuilder, but the typical recommendation of pull-ups (pronated wide grip - for lat wideness or “spread”), chin-ups (supinated narrower grip - for lat thickness and biceps), and rows (horizontal plane - barbell, dumbbell, Kroc, etc.) has worked for me. Your volume should closely mirror your pressing volume (I like to do alternate push/pull on my upper body days).
In general, I don’t find the deadlift proper good for building any sort of muscle in particular. I think it is probably one of the greatest ways to assess and test strength, but as far as getting bigger goes, it is wanting. In terms of developing lats, chins, rows and pulldowns are staples.
Big strong lats help for a big deadlift, but a big deadlift doesn’t necessarily help get big strong lats.
SGRP would be a good exercise to carry over to dead-lift as well as work your lats to a larger degree.
[quote]Justliftbrah wrote:
So if you’re doing the deadlift correctly you probably won’t see much development of your lat muscles correct?[/quote]
Statement lacks context. What do you mean “doing the deadlift correctly”? Technique-wise, the lats play a role in maintaining upper and lower back position, so you could expect them to grow accordingly (presuming appropriate nutrition).
But the deadlift is a big movement that hits lots of muscle and the primary function of the lats isn’t to hold a static contraction, so I’d say deadlifts aren’t an ideal choice for a specific lat exercise. It’s like asking if chin-ups are a good for shoulder development. Kinda-sorta yes, but not exactly.
You’re tall and underweight. That’s why you have crappy lats. How much bodyweight have you gained in the last 8 weeks? That’s why your lats haven’t improved.
Really? At 6 feet tall and 170-something pounds. Really?
[quote]Chris Colucci wrote:
[quote]Justliftbrah wrote:
So if you’re doing the deadlift correctly you probably won’t see much development of your lat muscles correct?[/quote]
Statement lacks context. What do you mean “doing the deadlift correctly”? Technique-wise, the lats play a role in maintaining upper and lower back position, so you could expect them to grow accordingly (presuming appropriate nutrition).
But the deadlift is a big movement that hits lots of muscle and the primary function of the lats isn’t to hold a static contraction, so I’d say deadlifts aren’t an ideal choice for a specific lat exercise. It’s like asking if chin-ups are a good for shoulder development. Kinda-sorta yes, but not exactly.
You’re tall and underweight. That’s why you have crappy lats. How much bodyweight have you gained in the last 8 weeks? That’s why your lats haven’t improved.
Really? At 6 feet tall and 170-something pounds. Really?
I apprciate the advice you always put things into context for me. I’ve gained about 10lbs since my last thread. I took your advicr and began eating more. I like to think I have big traps well don’t I? Lol
Maybe compared to your delta and neck.
[quote]Reed wrote:
Maybe compared to your delta and neck.[/quote]
damn at least i’m getting stronger
Deadlifts are a great exercise and hits the lats quite hard but I don’t think that it provides enough stimulation to make them huge. For me it’s always something else that gives out first. Rows and pullup/pulldown variations are where its at when it comes to having big lats. If you want to use deads for back development, you can try it as a finisher at the end of a back workout.
[quote]Justliftbrah wrote:
I apprciate the advice you always put things into context for me. I’ve gained about 10lbs since my last thread. I took your advicr and began eating more.[/quote]
Very cool to hear about the weight gain. Keep it up.
Flexing a muscle, especially traps that tend to really pop up when flexed, doesn’t give a straightforward impression of its size. If your phone were a few inches down and we could see your other trap, then we’d have a better idea if they’re “huge” or not.
Semi-tangent, but this is why I’m not a fan of people trying to hit bodybuilding poses for progress pics. (Emphasis on trying, because bodybuilders practice posing for weeks on end just to not screw them up) A simple front/back/side shot with arms relaxed and down gives a much more honest and complete assessment of a physique.
If you’re getting stronger and gaining bodyweight, you’re on the right track. Just keep putting the time in.
I didn’t mean any offense honestly. Your on the right track. Your listening to people taking advice and putting in the work. Your gonna get where you want. Just remember lol I’m 5’6 220 and small as hell so you got a way to go but your gonna get there.
Conventional Deadlifts are good for building erector spinae, glutes, hamstrings and upper traps but not exactly the best at each individually.
There are a few variations where you can add more focus to certain areas such as Romanian Deadlifts for glutes and hamstrings. Trap Bar Deadlifts are also good for changing your lifts slightly to hit either more legs or more back depending on how upright your stance is. Ben Bruno wrote a good article on this.
As for building lats; the time tested lifts are pullups of varying grips as well as lat pulldowns of varying grips. All the grips will hit your lats but some can be hard on your elbows over time so changing grips occasionally is a wise idea.
Having said that you still involve the lats when doing row variations. Barbell bent over rows and one arm dumbbell rows are a staple in most good programs. Why? Because they work.