Hey,
my body is pretty thick looking, but not enough width, anyone can suggest exercises for “width”? i really need to bring up my delts, lats width, outer quads.
any suggestion?
Pick up, row, pull and hold heavy things numerous times. Really including DL’s the static hold on the back musclature will aid in your goal.
Lots of Chins and heavy BO Rows etc.
[quote]Phill wrote:
Pick up, row, pull and hold heavy things numerous times. Really including DL’s the static hold on the back musclature will aid in your goal.
Lots of Chins and heavy BO Rows etc.
[/quote]
Pulls and lifts are great!
One thing about width, a good portion of your width will be bone structure. If you dont have the genetics, you wont have 4 foot shoulders.
But, you CAN build those delts out quite a bit.
Be sure to take before/after pics!
[quote]Monster Wong wrote:
Hey,
my body is pretty thick looking, but not enough width, anyone can suggest exercises for “width”? i really need to bring up my delts, lats width, outer quads.
any suggestion?[/quote]
I’m just the opposite. Fairly wide but not thick enough. Delts: heavy DB laterals. Lats: Wide grip behind the neck chins. It’s been said that these can injure your shoulders so use discretion. I’ve never had problems with this exercise though. Outer Quads: narrow stance squats.
I started with very narrow shoulders (and wide hips: a BAD look) and got my back width by focusing on pull-ups. Really perfect your form with these. Above all, before beginning, hang from the bar and tightly squeeze your shoulder blades together (your chest should arch up toward the bar as you do so): then begin, holding this position throughout.
Focus on lifting the chin above the bar (not straining the neck, but actually getting that high on the strength of your pull) and coming all the way down, no super fast half-reps using momentum to get up and down. Put your ego away and work hard at this, using dumbbells when you’re strong enough, and your back will get as wide as you have motivation. (I sucessfully trained another narrow-shouldered friend with this technique too.)
Lateral raises in drop sets, starting almost unbearably heavy and dropping down a couple times (get at least 12 reps) are great too. You’re probably doing them wrong, so sit down with a book or a good trainer and get your form together (I rarely see anyone doing these correctly).
Wide stance, not narrow stance, squats hit the lateralis (outside of the quad) with more emphasis. Go heavy and deep. Think sets of 3 or 5 no 10 or 12 if that’s what you’ve been doing.
Good luck!