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How to get a WIDER Back FAST (4 Science-Based Tips)

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Rating: 4.0; Vote: 1

Ill be explaining a range of training strategies you can use to build a bigger and thicker back. Activate The Lats Properly: First, you need to ensure that youre able to maximally activate and utilize your lats in the first place. This is because for most lifters, one of the more difficult muscles to activate and actually feel working when training tends to be the lats, which often leads to other muscle groups like the biceps and traps to take over and essentially steals gains from the lats during back training. This is detrimental since we know based on a recently published 2018 study that establishing a strong mind-muscle connection with your muscles when training them seems to boost growth. Target the Upper And Lower Lats: Next, you need to ensure that youre emphasizing both the upper and lower lats within your training. If you want to maximize your back width, then its vital that you target both the upper and lower regions of the lats appropriately during your training which most people unknowingly fail to do. Exercises that involve more shoulder adduction where the angle of pull is more in line with the upper lat fibers will more effectively hit the upper region, such as wide grip pull-ups or wide grip pulldowns. The lower region of the lats run more parallel to the body and are basically straight up and down. Therefore, exercises such as close grip pulldowns, chin-ups, and close grip rows will more effectively hit this region. Make Your Rowing More Lats-Focused: Next, we want to tweak your rowing exercises to focus more on the lats. Now when most people think of lat exercises, they mainly think of pull-downs and pull-ups. But its important to realize that many rowing exercises when done properly are just as effective at building the lats. In fact, as shown in this EMG analysis from a 2018 study by the American Council of Exercise, we can see that many rowing movements elicit lat activation similar to that of pull-ups and lat pulldowns. Lets take a look at the seated row for example. If you perform it by angling the elbows out away from the sides more and focus on squeezing the shoulder blades together every rep, then youll be mainly emphasizing the traps and rhomboids. Whereas if you instead tuck the elbows in close to your sides, pull slightly lower, and think about pulling your elbows down and back then youll be able to emphasize the lats much more since youre putting it in a more mechanically advantageous position. Engage The Lats During Deadlifts: Lastly, youll want to ensure youre properly using your lats during the deadlift. So to do this, before you lift, pull the bar into your shins and think about essentially performing a straight arm pulldown with the bar in order to engage the lats. You should now feel your lat muscles activated and turned on as a result of this. It really is key training tips like the ones I mentioned in this video that is going to make all the difference if you want to build muscle as fast and as effectively as possible. And thats exactly why within each of my Built With Science programs, weve taken the time to not only carefully select each and every exercise included in your weekly routine but well also show you exactly how to optimally perform it and use it to build muscle based on science. To join today just head on over to builtwithscience. com and take the analysis quiz to discover which program is best for you and your specific starting point. LINK TO RESISTANCE BANDS: : soundcloud. com/lakeyinspired MIND-MUSCLE CONNECTION LAT ACTIVATION DURING LAT PULL-DOWN BEST BACK EXERCISE REVIEW
Date: 2022-01-03

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Comments and reviews: 9

sport
Maybe you can help.
I'm 62.
I was in a bike accident that kept me in bed a lot.
I'm having trouble with the muscles where the hunch would be on an Old Man.
I don't know what those muscles are called, but in your diagrams I would guess they are the upper lats?
They CRAMP and I think I need to strengthen them first. I have a lot of ways to go to get back into shape.
I'm a disabled veteran with lower back pain.
This is secondary to chronic muscular strain.
The low back goes out. you start using your hands and arms to hold yourself up and to get around more.
Now they're strained.
I always said it was like the tenderloin muscles on a horse (as an example) right in the middle.
The VA is injecting BOTOX in certain ares to give the muscles a break.
Do you have any idea what muscles might be giving me trouble and why.
then any ideas on exercising to strengthen them. I will tell PT when I start Oct 5th.
You seem to know what you're doing.
I worked out a lot before I hit early 50s. Then back started to hurt more because of my job. then the bike accident. in coma for about 6 weeks just didn't help. I lost bulk in my arms including fat and muscle.
I plan on bulking up a tad more.
I need to drink more water and eat more protein as well.
Thx for your help.
reply

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
reply

Shocked
Youre the man. Been lifting for 7 years and every pointer you give is something Ive learned anecdotally every now and then off beasts Ive been lucky to train with over the years but would have forgotten different cues over time. Just discovered your page and wish it was around when I started. Keep up the great work brother!
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Mahdi
1: Pull with the elbows, think of your hands as hooks (lat pulldown)
2: use thumb less grip(lat pulldown)
3: Ephasis upper lats with wide grip pulldown
4: Emphasis lower lats with chins ups
5: Make rowing exercises lat focused ( seated row )
reply

DylanGargan
Im 13 and playing rugby for an under 16s group and im playin with lads that are alot bigger and i play hooker which is in the middle of the scrum and i need a stronger back so i dont feel as much stress when pushing.
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Jeremy
Hope you all enjoyed this video - now go put it into action and grow those wings! Also, do me a favour and comment below what other topics youd like to see: )
reply

sport
Just do nucleus overload, look up team 3d alpha on youtube. This guys back isnt even that big but with nucleus overload you will get a huge back super quick
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Fridge1990
how do i tell which part of my lats is lacking upper/lower? to then go and focus on the undeveloped part? just by feel or is there something i missed?
reply

Giorgio
Maybe the info is right but the edition is shit, no idea what are the exercises that I need to do. Is so chaotic and confuse
reply

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