• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
boslabs1
granabolic1
napsgear-210x65
monster210x65
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
DeFiant
UGFREAK-banner-PM
STADAPM
yms-GIF-210x65-SB
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
wuhan2
dpharma
marathon
zzsttmy
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
azteca
crewguru
advertise1x
advertise1x
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Best things to widen your back?

littleguy

littleguy

New member
Registered
Joined
Nov 8, 2006
Messages
98
I am not getting the results I want in widening my back. what would be best things to do to get width?
 
Well, what works for me is heavy compound movements like bent over rows and chins. Progress to where you are strapping some weight on for the chins, stimulated growth in me much more than just pulldowns.
 
I try to concentrating on lat pull downs with the widest grip I can get and all pull ups with the widest grip I can get. But it doesn't seem to do it. what else can I do?
 
I was at the Nationals last year and it looked like some of the heavy weights could fly off stage with the lats they had
 
littleguy said:
I try to concentrating on lat pull downs with the widest grip I can get and all pull ups with the widest grip I can get. But it doesn't seem to do it. what else can I do?
Click to expand...

I dont know that going really wide is going to really make you wider. Its more a matter of going about shoulder width and finding a grip that is comfortable. Always use an overhand grip to take your biceps muscles out of it as much as you can. I never do the pullup with your hands supinated. Do chins with your hands pronated, thats when your palms face away from you during chins.
 
Are you doing bentover rows? When you do those dont use the underhand grip, do it overhand (pronated).
 
THINK ABOUT THIS

YOU THINK GOING WIDER WILL MAKE YOUR BACK WIDER? WILL TAKING A NARROW GRIP MAKE YOUR BACK NARROW? WHEN YOU GO WIDER YOU ARE PLACING MUCH MORE EMPHASIS ON THE BICEP AND REAR DELT. NO WAY YOUR BACK GETS INVOLVED ON A WIDE GRIP. SHOULDER WIDE GRIP, TRY PULING YOURSELF UP TO YOUR CHEST (NIPPLE AREA) FOR A SET OR TWO THEN JUST TO THE CHIN. ALWAYS KEEP YOUR GRIP THE SAME THOUGH, SHOULDER WIDTH WITH PRONATION. FORCE YOUR ELBOWS FORWARD, NOT TO THE SIDE, TO INCORPORATE MORE LATS.
 
so your saying not to use a wide griip?
 
Elbows forward and almost tucked in a bit seems to really be a nice feel.
 
I'm going to try to use the shoulder width grip. Phil, I never looked at that way thanks for the input
 
littleguy said:
so your saying not to use a wide griip?
Click to expand...
Thats exactly what he's saying. Biomechanically speaking, there is no advantage of taking a wide grip to achieve what you want.
 
for example on lat pull downs. I try to pull with my elbows. Is this correct?
 
Also after each set of a back movement stretch the lats.
Grab a door knob with both hand drop down in a bent knee position and pull stretching your lats.
Also make sure you are including some Bent Rows and Deadlifts. Also you can try close grip seated rows.
 
shoulder width on the bent over rows as well?
 
Honestly

Forget the stretching betweeen sets, it wil make your recovery time slower and you will not be as strong. You are stretching each rep, lets not overkill this thing. Do pullups, not pull downs. Yes, shoulder width grip ALWAYS. On rows, keep elbows OUT because now we are targeting a different set of muscles. I like to use dumbells for rows, two at a time just held at my side, palms facing my calves the whole time. Remember to keep YOUR BACK ARCHED, CHEST OUT and get parallel to the ground. Also, no need to monotonize the routine. Do DB rows and forget the cable rows, and never take a narrow grip, always shoulder width. With a narrow grip you are so restricted with movement that it basically becomes a good brachialis movement and not much else.
 
I should have asked a few years back. I would have gotten farther sooner. thanks for the advise guys
 
another thing to do is to get a deep tissue massage 1 to 2 times a week, you will need to find asomeone that knows their anatomy, and has a eye for bodybuilding....

my guys is 6'3" 290lbs, so he is able to get some leverage on me as well, I get this done 2x a week, 3x precontest... by far one of the most important factors in my routine next to training and nutrition. the firsd few times you get it done you will be wiped out and not be able to train for a day or 2(if it is done correctly), also it shoud hurt, like really hurt...(I have to bite a rag sometimes) if they are making it feel good it is not being done correctly... getting rid of some of those knots and increasing blood flow will really make the muscle pop when you flex as well...

you wll have to shop around though and find someone that is good, a male preferably so they have the strength to get into the muscle deep....
 
km2000 said:
another thing to do is to get a deep tissue massage 1 to 2 times a week, you will need to find asomeone that knows their anatomy, and has a eye for bodybuilding....

my guys is 6'3" 290lbs, so he is able to get some leverage on me as well, I get this done 2x a week, 3x precontest... by far one of the most important factors in my routine next to training and nutrition. the firsd few times you get it done you will be wiped out and not be able to train for a day or 2(if it is done correctly), also it shoud hurt, like really hurt...(I have to bite a rag sometimes) if they are making it feel good it is not being done correctly... getting rid of some of those knots and increasing blood flow will really make the muscle pop when you flex as well...

you wll have to shop around though and find someone that is good, a male preferably so they have the strength to get into the muscle deep....
Click to expand...


Whats the cost on something like that per session? Im sure health insurance doesnt pick up anything on it, right? I would like to look into it too, but wondering how I would go about finding someone that can really work the muscles like you describe.
 
maldorf said:
Whats the cost on something like that per session? Im sure health insurance doesnt pick up anything on it, right? I would like to look into it too, but wondering how I would go about finding someone that can really work the muscles like you describe.
Click to expand...


$50-100 bucks/ hr, sometimes more or less. depending on who you find.
 
You must log in or register to reply here.

Similar threads

beast405
Things you would change if you could go back (PEDs )
4 5 6
Replies
108
Views
5K
ronnyg801
R
richiec
Back from life
2
Replies
21
Views
592
richiec
richiec
N
Sudden major jump in hematocrit/hemoglobin. Causes and how to mitigate best?
Replies
19
Views
484
NEMSZ
N
Doitagain
So Berberine failed to ameliorate your insulin resistance? Well...
2
Replies
23
Views
1K
Jefe
Jefe
Biggerp73
Best way to train the vacuum is not to merely practice the vacuum
2
Replies
38
Views
1K
bbxtreme
bbxtreme

Popular tags

aas aas testing anabolic steroids anabolics online anabolid steroids anadrol anadrol drol tabs inj anavar anavar and winnie body building body building supplements bodybuilder bodybuilding bodybuilding steroid test clenbuterol cycle deca tren dosage deca-durobolin dianabol dianabol and oxy gear gym hcg hgh motivation muscle building muscle mass nandrolone pct peptides raw steroid powders steroid cycle steroids suspension sustanon test test 400 test ace test cyp test cypionate test e test prop testosterone testosterone boosters testosterone cypionate testsuspension tren tren ace tren ace buy trenbolone acetate

Popular tags

aas aas testing anabolic steroids anabolics online anabolid steroids anadrol anadrol drol tabs inj anavar anavar and winnie body building body building supplements bodybuilder bodybuilding bodybuilding steroid test clenbuterol cycle deca tren dosage deca-durobolin dianabol dianabol and oxy gear gym hcg hgh motivation muscle building muscle mass nandrolone pct peptides raw steroid powders steroid cycle steroids suspension sustanon test test 400 test ace test cyp test cypionate test e test prop testosterone testosterone boosters testosterone cypionate testsuspension tren tren ace tren ace buy trenbolone acetate

Staff online

  • LATS
    LATS
    Moderator / FOUNDING Member / NPC Judge

Members online

... and 1205 more.
Total: 1,264 (members: 1,255, guests: 9)

Forum statistics

Total page views
576,090,007
Threads
138,444
Messages
2,857,060
Members
161,443
Latest member
JB10BLD
NapsGear
HGH Power Store email banner
yourdailyvitamins
Prowrist straps store banner
yourrawmaterials
3
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yms-GIF-210x131-Banne-B
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
thc
Godbullraw-bottom-banner
Injection Instructions for beginners
YMS-210x131-V02
Back
Top