How to get your back wide?

DarkR4ge · 05-23-2007, 12:23 PM

hi all. Im training like 2 years now, and im quite statisfied with the results.
there are some things however i want to improve, and one of them is that i want my back to be wider.

what exercises are the best to get your lats bigger?
i tried many different exercises, like cable rows, dumbell rows, pulldown, bent over rows..

also, pullups are like a year in my training scedule, many guys told me this was the best exercise...
wide grip (i mean wide...)
i can do 15reps , 12reps , 10reps or something so..

can you guys help me? thanks in advance

**lil_big_junior** · 05-23-2007, 01:20 PM

weighted chin ups 4X8
built my mass on my back

ACEPLUMBING · 05-23-2007, 01:25 PM

chin ups,pull downs,bent over rows,seated rows,one arm rows,t-bar rows as many as you can...once a week..

DarkR4ge · 05-23-2007, 01:42 PM

ok thanks guys.
another question.. whats the perfect BF do you guys think? is it really the lower the better or does it stop somewhere?

**lil_big_junior** · 05-23-2007, 01:46 PM

anything below 6% is not very healthy to maintain for a longtime, max for this shouldnt be more than a week, anything over 30% you're overweight...

between 8-20% is good

DarkR4ge · 05-23-2007, 01:55 PM

ok thanks man.
How low should your bf be if you want to see abs?
when i squize (i dont know the word) my abs i can see them very clearly, but when im all relaxt i cant see the individual 'muscles'..

does that mean im to high on BF or does it mean that i have to train harder?

**lil_big_junior** · 05-23-2007, 01:57 PM

most cases yes^^^im 17% atm & i can still see mine really well

DarkR4ge · 05-23-2007, 02:28 PM

ok that's good news for me haha. i like training much more than i do loosing fat:P

hanging leg raises any good? (if so, do you have to pull your knees all the way up to the chest or are they high enough when they are at 90 degrees angle with your torso/upper body?

thanks for all the help man

**lil_big_junior** · 05-23-2007, 04:09 PM

anytime bro^^^

search other threads on ab w\o's bro you'll find things in there...but yea hanging leg raises are good...

compulut · 05-24-2007, 10:42 AM

Quote:

Originally Posted by DarkR4ge

ok that's good news for me haha. i like training much more than i do loosing fat:P

hanging leg raises any good? (if so, do you have to pull your knees all the way up to the chest or are they high enough when they are at 90 degrees angle with your torso/upper body?

thanks for all the help man

LBJ is right (of course) on the HLR. Where I see most people go afoul, though, is the strictness of their form. You actually have to curl your tail bone towards the front of your body to effectively use this exercise. Most guys just work the hip flexors by raising the legs at the waist & then lowering them. (At any speed, or rep, this is a less efficient way of properly targetting your abs).

Aim for: 1) 40 reps. 2) Keeping legs completely straight (no bend at the knee). 3) Raist the feet to eye level. 4) Make sure you concentrate on the abdominals, & not just bending at the waist.

If you can't do 40 reps, do as many with perfect form as you can, keeping the legs straight as you can. Do as many sets as it takes, until you get to the point where you can do 40 reps, 1 set, perfect form. Then change ab routine.

I think LBJ is an exception here. Most people don't see their abs until they approach 10% BF. His are probably so developed, that they can poke through even 20% BF, or his fat is distributed more evenly, and not concentrated in the mid-body region.

**lil_big_junior** · 05-24-2007, 10:48 AM

^^^lol, my bf is mainly around my back, arms & legs on a bulk...

DarkR4ge · 05-24-2007, 01:12 PM

thanks very much guys.
so what you are saying is that you have to be able to touch the bar (you are hanging on) with your toes, more or less? man i have to train a LOT more:P

any other good exercices for the abs? ( and obliques)? side bents are good right? and hanging side r