Back width is largely a function of your clavicle width UNLESS you use the special method I described on a different thread of “dislocating” your scapulae - its very painful initially and possibly dangerous if you do it incorrectly- but OVERNIGHT adds several inches to your lat spread. Dante uses this trick quite well as do most older Bbers and I assume he taught you IM chumps the trick lol. The hanging lat stretch and palumbo’s idea with the vertical support make a big structural difference as do pullovers up to a certain age.
Rack chins are great if you arch back and keep chest up and stretch with a pause at the bottom, just like lat pulldowns - as you said.
For an excellent back finisher give this movement a try - kneel between two cable stacks such that the cables are roughly along the direction of your forearms (the more closely you satisfy this condition, the less your arms will be recruited in the movement), begin the movement with a full stretch and squeeze scapulae together with a pause at finish.
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[quote]Cephalic_Carnage wrote:
red04 wrote:
Cephalic_Carnage wrote:
rudilerm wrote:
Cephalic_Carnage wrote:
Wasn’t this the bodybuilding forum once?
For lat width:
properly performed Rack Chins > Limited (bottom half) ROM Pullups/Pulldowns > Full Rom Pullups/Pulldowns.
So from your flow chart, you’re saying Rack chins are better than the others right? I’m just making sure I’m reading it correctly.
Better in the context of building latwidth for most people.
Also, after continuously hearing the term “Rack Chins” and not knowing wtf it was, I just checked it out on youtube. I know I can’t pass judgment because I have never performed them but, they just look like a pussy version of a pull up or chin. Why are they superior?
Of course they look like a pussy version. Who gives a fuck?
Yet they build latwidth so much better for most people (when performed correctly).
Great stretch, no cheating…
(There were some pics of Justin Harris’ before and after lat-spread in the DoggCrapp thread… He practically had no lats before despite being big…)
Bodybuilding isn’t about doing exercises just for the sake of doing those exercises.
So if something looks awkward, but is worth the trouble… Why complain?
Btw, when referring to limited ROM pull-ups/chins I meant:
(lo and behold, he isn’t even a bodybuilder and still thinks like that… Judging from his back, he may be doing something right)
http://asp.elitefts.com/qa/training-logs.asp?qid=89100&tid=126
Not to take away from rack chins, because clearly there’s something to them, but doesn’t JH attribute more of his lat width gains to the DC stretching+bent over rope handle pulldowns? He’s mentioned those many times to people asking for advice on EFS, and has commented on how much more he feels the stretch in that movement than typical pulldowns.
Yeah, but those are only one of the exercises he did (I’m guessing he used them as a widowmaker? in that case he probably used them every workout, after his main move out of a rotation of 3)
Other than that, you get Wojo and a ton of other people loving the exercise (me included). I’m thinking that might be more than just coincidence.
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