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The REAL Reason Your Lats Won't Grow!

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Rating: 4.5; Vote: 2

If you ever wondered what the real reason your lats won t grow is, this is a must watch video. Here I am going to show you what you likely have been and have not been doing when it comes to your back training that is leading to you not getting the back gains that you re looking for. With just some simple modifications to your workouts, you will be on your way to building bigger lats. The first thing you have probably been doing when it comes to your back workouts is that you ve only been lifting heavy weights. This usually comes in the forms of rows, lat pulldowns, and weighted pullups. There s nothing wrong with performing these exercises with heavier weights, but you are likely relying on something that comes with the heavy weight, especially in back training, and that is momentum. Momentum is easy to take advantage of with back training in comparison to pushing exercises such as the bench press or a seated overhead press. In those two cases, if you can t push the weight up, it s not going anywhere. With a row or lat pulldown, you can use some body english and momentum to move that weight when you normally might not be able to. While this can be helpful for building top end strength in the lifts that require it and may have given you some size to go along with that strength, the size of your lats might not have reached their full potential yet. This likely also has to do with the fact that you are also cutting short the range of motion in order to be able to manipulate that weight in space. So, knowing that we are limiting our lat development based on the use of momentum and a shortened range of motion, we can introduce ways to fix these shortcomings. First, let s look at decreasing the weight we are using with our back workouts. While you might think that lowering the weight is counterintuitive, it s actually going to be more beneficial than you realize. By lowering the weight, you will be able to have better command of it in space to create a greater stretch and contraction - realizing the benefits of full range of motion. With full range of motion of the lats, you can better unlock muscle growth by tapping not into just a greater contraction, but also achieving a greater stretch. Now, when it comes to using lighter weights with your back workouts, it becomes even more essential that you start training your lats to failure in the higher rep ranges. I ve mentioned before that as the rep range increases to include more than 12 reps, the more important it is that you train to failure on that exercise. Doing so will actually lead to better gains and more hypertrophy in the muscles you are trying to target. We can also modify our training to not only include lighter weights, but utilize exercises that take your lats through full range of motion. The first exercise I like to mention is the rocking lat pulldown. This unilateral version of a standard pulldown allows for a greater contraction of the lats by being able to abduct the target arm. The kneeling one armed pulldown is another great unilateral option for targeting the lats that will require even lighter weight to be used since you don t have the assistance of the other arm to initiate the movement like you do in the rocking pulldown. Next, we have the one arm high cable row (of my favorite back exercises of all time. Not only does this exercise allow you to target one side at a time, but the nature of the exercise takes you through full range of motion and a hard contraction with the elbow tight against the body as well allowing you put the muscle on full stretch at the top of each rep. Another exercise option for your next back workout is the straight arm pushdown. Another exercise that allows you to target the lats effectively through a good contraction and allowing for the lats to be put on stretch at the top end in the range of motion while sitting the hips back. A slight tweak you can make to this exercise to further enhance the stretch on the lats is to simply perform this exercise in a kneeling position. Lastly, an alternative to the standard pulldown to grow your lats is the underhanded version. Simply changing the orientation of your hands on the bar is enough to create to accentuate the stretch that you get on the lats at the top of the rep - again, going after that range of motion!
Date: 2022-11-14

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Comments and reviews: 14

Dres
One question I've had for quite some time: when doing back exercises, especially full stretch, what should I be thinking about in regards to my shoulders?
Context: when I do full range exercises for the back, I notice my shoulders moving in the direction of the pull when at the bottom of each exercise and I've always suspected that it might be eating my gains, but I'm not positive. Should the goal be to keep shoulders as stationary as possible during the full rep, or is it okay to have them follow the direction of the pull. As always, great stuff Jeff!
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syed
Hey Jeff, ive been watching your videos since years before i hit gym and it really did helped me alot. I want to ask that if stress belly/cortisol belly really a thing? Ive been trying to loose fat for more than 2 months now and i have lost around 3 kgs, but it appears as if im loosing fat from all over my body but not from my belly. I still have a pot belly same as before. I would really appreciate if you could help me out here. Thanks alot and i surely would remain as your follower for rest of my fitness journey
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Double
I believe that there are main two reasons why lats won't grow: (1) the wrong exercises and (2) misalignment, e. g, postural/structural misalignment. Obviously, the wrong exercises won't work. But when you have misalignment, the right exercises won't work either because the misalignment will prevent you from performing them correctly. In other words, if you're not moving correctly, it's the same as doing a different exercise, i. e, the wrong exercise.
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Billy
You know that your back routine is working when you go to bed and lay on your back and your back muscles are sore. One arm lat pull downs are the most underrated exercise. Want some easy and cheap protein. non fat dry milk from Walmart. One, 1 quart package added to only 16 ozs of water gives you 64 grams of protein plus the other good things in milk.
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Apratim
Hi Jeff sir,
I have been training for around 2 months
But neither do I feel the lats during pulldowns
Nor I feel the chest during chest press and dumble flies
And I also have some pain in the left shoulder during barbell squats
Kindly suggest me what am I doing wrong and how to correct them
Thank you
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Mark
When it comes to back training all you need is a vertical pull and a horizontal pull. The only exercises you need are Pullups, barbell bent-over rows, seated rows and dumbell pullovers, an important aspect of back training is also to remember to pull with your elbows and CONTROL THE ECCENTRIC when back training
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Ryan
Any chance of doing a video with Sylvester Stallone? I think it would be cool if you did a workout challenge from him and he could do a workout challenge of yours? He was a big influence on me as well growing up. Thanks for this video, I definitely struggle with back development and now I know why.
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Xrigoes
Hello Jeff your videos are nice and inspiring. Always usefull and helpfull. I have a question that tortures me; is resistance training with DB, BB and machines better from calisthenics regarding time efficiency, effort and maximizing gains?
Thanks i n advance hope i get lucky
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Piroteus
Question, how long should the pauses be, between the effective rep exercises? Not sure why but since adopting some of them I tend to injure myself more often by overdoing it. It's fine during workout jsut realy tuckered out but 3-4 hours later I feel like I ripped something.
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sport
A video about scoliosis would be helpful! Many athletes use one side of their body more than the other and eventually it becomes their dominant side. I think scoliosis causes problems because of the dominant side. So, my question is, how can we manage this issue?
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Dave
A video for the young kids to get started. Something to keep them interested without putting weights in their hands too early. I see dad's and even trainers letting kids in the 8-10 year old age group doing curls and flys. Doesn't seem like a good idea that young.
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Jason
Hey Jeff, do you still stand behind some of your older programs, such as AX1 and 2? Would you ever consider updating those to include some of the more current science or knowledge that you have spoken about in the past couple years about training?
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John
I have found one-arm cables to be the most effective lat exercise for me. Best stretch, longest 'pull', best results. However, it is necessary to take a break from them from time-to-time. They are simply too intense to do continuously.
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