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View Full Version : Trying to get widddddeeeeeee



JFuerte
01-24-2014, 02:14 PM
I'm trying to get wide as i have been told that i am thick ( from back to chest ). I want shoulders like boulders and i need to work more on my Lats, which i believe both are what gives u the wide look. I am currently on a cut ( Keto and carb cycling ) My training is 5x5 at Max. Please, i would like your opinion on whats good for shoulders & Lats ( ex; Exercise , set & rep count). Thank Guy's & ladies..........

SoCalJC
01-24-2014, 03:41 PM
Steve Reeves motto: Train wide to get wide.

Lat pulldowns, overhead presses, incline press etc can all be done with a wider grip.

JFuerte
01-24-2014, 03:55 PM
Seeing some videos with this method, thanks.



Steve Reeves motto: Train wide to get wide.

Lat pulldowns, overhead presses, incline press etc can all be done with a wider grip.

Iz_vivit
01-24-2014, 04:32 PM
Hanging you grip on back workouts will help you feel the difference on what works thickness and what really pulls those lats out of hiding


Sent from the bottom of a protein jug.

JFuerte
01-24-2014, 06:14 PM
Hanging you grip on back workouts will help you feel the difference on what works thickness and what really pulls those lats out of hiding


Sent from the bottom of a protein jug.

Sorry don't understand when u say, hanging your grip?


STAY STRONG

hightestfuel
01-25-2014, 03:04 PM
Think he was saying "changing your grip". I definitely get a totally different workout with a really wide grip overhead press(I use the Smith) than with a normal grip. My back is not exceptional, though.

JFuerte
01-25-2014, 04:00 PM
Think he was saying "changing your grip". I definitely get a totally different workout with a really wide grip overhead press(I use the Smith) than with a normal grip. My back is not exceptional, though.

Thanks for clarifying


STAY STRONG

Iz_vivit
01-25-2014, 04:02 PM
Yeah my bad. Typo. Change your grip as far as the space between your hands and pro and supinated grip.


Sent from the bottom of a protein jug.

JFuerte
01-25-2014, 04:17 PM
Yeah my bad. Typo. Change your grip as far as the space between your hands and pro and supinated grip.


Sent from the bottom of a protein jug.

So u would say change them thru out sets or just get the widest I can get


STAY STRONG

l69lou
01-25-2014, 04:26 PM
It would take a pretty long post to address all your questions but I'll give a shot . For flaring the lats pull ups are king . do them to the front and try to get your upper chest to the bar . Pulldowns are nowhere as good as pullups . Also stiff arm pulldowns at the cable station are very good . Back work takes a certain finess more than any other and is the reason there are so few great backs . you must try and take your arms and shoulders out of the movement and always squeeze the shoulder blades together at the contracted position of a rep . Train heavy but it's better to take some weight off in order to not use momentum and control the weight . 8 - 10 reps are the sweet spot for most people as 5 is not long enough . Remember it's time under tension for muscle growth and 5 reps is more strength training as the muscle is not under tension long enough . 3 - 4 sets for most exercises is good . Rows , rack pulls , cable rows it all works together . They all create width along with thickness if done properly . Take bent over rows ( my fav ) . Take the bar with no weight and let it hang . Keepng your arms out of it , having them more like hooks lift the weight with the shoulder blades . Think of trying to hold a quarter between the shoulder blades at the top and thats the feel you want . Most guys use their arms and shoulder for back work and that's why they have no back . For delts it's presses for overall mass , seated dumbell , military , standing military . To put the cap on the sides and create that width it's side laterals . Remember to work your rear delts as many guys have none from the side . Again 3-4 sets per exercise and 8 - 10 reps . I hope this makes sence and I'm sure you already know this stuff , just my thoughts

Iz_vivit
01-25-2014, 07:26 PM
So u would say change them thru out sets or just get the widest I can get


STAY STRONG

I alternate each week. Work on thickness then width the next.


Sent from the bottom of a protein jug.

TheChosenOne99
01-29-2014, 06:17 PM
Thats genetics man, spacing has nothing to do with how your muscle develops at a physiological lvl.

spacing your hands will just change the angel of mechanical work, that's basic biomechanics right there :)

R3psForJ3sus
02-01-2014, 10:03 PM
Thats genetics man, spacing has nothing to do with how your muscle develops at a physiological lvl.

spacing your hands will just change the angel of mechanical work, that's basic biomechanics right there :)

I disagree entirely. The biggest way to get that width is change your grip up. Reverse lat pulldowns works the bottom part that falls into your wasitline. Rows can hit the upper part along with Over-hand grip lat pulldowns. But when you see those guys that have huuuge lats its not from lat pulldowns or rows. Its from deadlifts. Plain + simple

focusfanatic01
02-01-2014, 11:14 PM
Pull ups. Bent over rows. Also when doing lat pulls lock your shoulders all the way back and use your elbows to pull down and squeeze your blades together. I do seated and then standing ones. The standing ones do the most damage. I get sore for days

JFuerte
02-02-2014, 06:38 AM
Great stuff


STAY STRONG

JFuerte
02-02-2014, 06:39 AM
I disagree entirely. The biggest way to get that width is change your grip up. Reverse lat pulldowns works the bottom part that falls into your wasitline. Rows can hit the upper part along with Over-hand grip lat pulldowns. But when you see those guys that have huuuge lats its not from lat pulldowns or rows. Its from deadlifts. Plain + simple

I have heard several points on squeezing the lats when doing dead lifts. Great point


STAY STRONG

R3psForJ3sus
02-02-2014, 01:55 PM
^^ Yeah its the stabilization of the bar as you explode off the ground and then using the lats to lock that sucker in. Realllyyy stretches dem lats out of your sides

SoCalJC
02-02-2014, 08:12 PM
Steve Reeves philosophy on training wide:

"Reeves believed that you had to ‘train wide to get wide’. That means widening your grip on exercises like bench press and lat pulldowns. This will enhance the v-taper even more."


http://ultimateaestheticsguide.com/build-classic-body/


And a pic of Steve doing wide incline bench....

Gibbs
02-02-2014, 08:22 PM
Back day bro squeeze for two seconds and focus on forum. My lats blew up after going from heavy to squeezing and holding

-jwgibbons

R3psForJ3sus
02-02-2014, 08:37 PM
^^ last two posts are all one needs. Train wide to get wide and lower the weight so you can concentrate on a squeeze.

SoCalJC
02-02-2014, 08:41 PM
Back day bro squeeze for two seconds and focus on forum. My lats blew up after going from heavy to squeezing and holding

-jwgibbons

Interesting concept. I've never done this with back before. Do you do it on all back exercises or only lat pulldowns?

Gibbs
02-02-2014, 08:49 PM
Interesting concept. I've never done this with back before. Do you do it on all back exercises or only lat pulldowns?

I do it on all, I dedicate one day to powerlifting for strength the rest is dedicated to just that.... lower weight, and muscle contractions. There should be a good squeeze. ..... I've been lifting for years never could build my back, then started doing this and I have a nice lat spread now. I incorporate this in all exercises except legs cause my quads will blow up regardless lol

-jwgibbons

SoCalJC
02-02-2014, 08:51 PM
Dude I'm soooooo trying this!!!! Thanks for the tip brother!

Gibbs
02-02-2014, 08:53 PM
Dude I'm soooooo trying this!!!! Thanks for the tip brother!

My pleasure, when you do any exercise focus on the contractions, squeeze and count to two Mississippi. Even with lower weight youll say fuck by the time you hit 12-15 reps. It also really built weeks spots of my pecs

-jwgibbons

HAMMER
02-06-2014, 11:09 AM
It would take a pretty long post to address all your questions but I'll give a shot . For flaring the lats pull ups are king . do them to the front and try to get your upper chest to the bar . Pulldowns are nowhere as good as pullups . Also stiff arm pulldowns at the cable station are very good . Back work takes a certain finess more than any other and is the reason there are so few great backs . you must try and take your arms and shoulders out of the movement and always squeeze the shoulder blades together at the contracted position of a rep . Train heavy but it's better to take some weight off in order to not use momentum and control the weight . 8 - 10 reps are the sweet spot for most people as 5 is not long enough . Remember it's time under tension for muscle growth and 5 reps is more strength training as the muscle is not under tension long enough . 3 - 4 sets for most exercises is good . Rows , rack pulls , cable rows it all works together . They all create width along with thickness if done properly . Take bent over rows ( my fav ) . Take the bar with no weight and let it hang . Keepng your arms out of it , having them more like hooks lift the weight with the shoulder blades . Think of trying to hold a quarter between the shoulder blades at the top and thats the feel you want . Most guys use their arms and shoulder for back work and that's why they have no back . For delts it's presses for overall mass , seated dumbell , military , standing military . To put the cap on the sides and create that width it's side laterals . Remember to work your rear delts as many guys have none from the side . Again 3-4 sets per exercise and 8 - 10 reps . I hope this makes sence and I'm sure you already know this stuff , just my thoughts This is great sound advice! If I could piggy back (no pun intended) on all this information I would say do 2 worm up sets and on the third set go as heavy as you can completing even 4 good reps, even if (someone has to hold you down) for the pulldowns. You are at the right weight, if someone has to hold you down by the shoulders. Just remember wide grip wide frame, narrow grip thick frame. interchange the grips every other workout or so. BTW nice wide and thick back there l69lou!

liljoe
02-08-2014, 06:39 AM
Even though I work heavy on pretty much everything...my lighter sets are exactly what people are saying. I contract hard, focus on technique. But, even on my heavy sets in the 3-6 reps, it is controlled. No matter what rep range you are working, you need to do the basics...tight form, contract, controlled negative.