My Very Amateur Lat Spread

Paolo Cobelli

Paolo Cobelli

Full Member
I'v always struggled with that mind muscle connection with my lats. This is my first attempt at a proper lat spread.
6 weeks into a test and Anaver cycle. 9 years out the gym and 9 years since my last ped cycle. Got to love that muscle memory a?!
And a veggie :meditate:

Screenshot_2022-01-21-22-53-12-20_6012fa4d4ddec268fc5c7112cbb265e7.jpg
Screenshot_2022-01-21-22-52-53-60_6012fa4d4ddec268fc5c7112cbb265e7.jpg
Screenshot_2022-01-21-22-52-52-13_6012fa4d4ddec268fc5c7112cbb265e7.jpg
 
Last edited:
Keep it up mate!

I also struggle with my lats, what's your lat workout? I find not so wide grip and lighter weight with supersets better for a pull on mine. Every time I go heavy on lats I never get that connection or feel it working so to speak
 
Hillsy said:
Keep it up mate!

I also struggle with my lats, what's your lat workout? I find not so wide grip and lighter weight with supersets better for a pull on mine. Every time I go heavy on lats I never get that connection or feel it working so to speak
Click to expand...

Tbh I'v never had a set routine I stick to with my workouts. I'v got my weekly muscle groups into set days but in the gym I just do what ever. I'v got my favourites of course, like on back day for example I'll always do lat pull down and seated rows but might do dumb bell rows or barbell rows too. I'll just go untill I feel i'v done enough and will drop set EVERYTHING. Sometimes through in a super set to ontop.
I find that hitting back is all about form. Like you said l, it's hard to get right when going to heavy but I can't go to light either or it's just not doing anything. Back form I find is a lot less forgiving than any other muscle group but making sure i'v got my elbows tucked in and as close to my waste as possible (like on a row for example) really helps nail the form.
 
Paolo Cobelli said:
I'v always struggled with that mind muscle connection with my lats. This is my first attempt at a proper lat spread.
6 weeks into a test and Anaver cycle. 9 years out the gym and 9 years since my last ped cycle. Got to love that muscle memory a?!
And a veggie :meditate:

View attachment 72885 View attachment 72886 View attachment 72887
Click to expand...
Good work on getting back into it, stay consistent and you'll get results, you look quite lean from the back so a good starting point
Just some friendly advice and not criticism as its not really relevant
Thats a rear relaxed pose and not a rear lat spread
A rear lat spread you have your hands on hips, leaning back and really flare out lats to emphasise them, posing is not easy imo
Anyway
My back was always a weak part as I think its the most difficult bodypart to train. Every other muscle you can see when you're training, you have a subconscious mind/muscle connection when you see it working which you lose when training back
You have to really think about the muscles you're using, drive with your elbows and imagine them touching behind you
You need to squeeze the eccentric part of the movement, you'll lose this if you go too heavy and just end up moving the weight without any focus on what you're trying to achieve
You need a variety of exercises to hit all areas
Avoid wide pull downs as its unnatural movement that had little impact on your lats
A high row type move where your elbows are in front of you is much more beneficial
Some good vids to watch on YouTube
Hypertrophy coach, Ben pakulski, John Meadows
 
pooley1810 said:
Good work on getting back into it, stay consistent and you'll get results, you look quite lean from the back so a good starting point
Just some friendly advice and not criticism as its not really relevant
Thats a rear relaxed pose and not a rear lat spread
A rear lat spread you have your hands on hips, leaning back and really flare out lats to emphasise them, posing is not easy imo
Anyway
My back was always a weak part as I think its the most difficult bodypart to train. Every other muscle you can see when you're training, you have a subconscious mind/muscle connection when you see it working which you lose when training back
You have to really think about the muscles you're using, drive with your elbows and imagine them touching behind you
You need to squeeze the eccentric part of the movement, you'll lose this if you go too heavy and just end up moving the weight without any focus on what you're trying to achieve
You need a variety of exercises to hit all areas
Avoid wide pull downs as its unnatural movement that had little impact on your lats
A high row type move where your elbows are in front of you is much more beneficial
Some good vids to watch on YouTube
Hypertrophy coach, Ben pakulski, John Meadows
Click to expand...

Thanks mate, some good advice there.
 
Looking good mate :thumb:just tweaking that pose will make a big difference to how you look you'd be surprised.
How many sets are you doing? Could be doing too much especially if drop setting every set
The back is all about the elbows, driving with the elbows not with the hands/arms if that makes sense
Elbows pulled close into the side for width and flared up and out ffor upper back thickness and something for the erectors foor lower thickness

Heavy barbell row, elbows pulling in close to sides not flaring out

Reverse grip or neutral grip pull down, shoulder width grip pulling elbows tight to the side down into back pocket

Pullover, a decent machine or dB/cable to get that flare in the lats when looking from the front (front relaxed front lat spread etc)

Chest supported row with elbows flared for upper back thickness

Deadlift/rack pull/weighted hyper for erectors/lower back thickness

The above imo is everything you need for a complete back could do it all in one workout or split it in half into 2 workouts (eg 1st workout, heavy row, pull down then 2nd workout chest supported row, pullover, deadlift) and do Twice a week depending on your training style
 
pooley1810 said:
Good work on getting back into it, stay consistent and you'll get results, you look quite lean from the back so a good starting point
Just some friendly advice and not criticism as its not really relevant
Thats a rear relaxed pose and not a rear lat spread
A rear lat spread you have your hands on hips, leaning back and really flare out lats to emphasise them, posing is not easy imo
Anyway
My back was always a weak part as I think its the most difficult bodypart to train. Every other muscle you can see when you're training, you have a subconscious mind/muscle connection when you see it working which you lose when training back
You have to really think about the muscles you're using, drive with your elbows and imagine them touching behind you
You need to squeeze the eccentric part of the movement, you'll lose this if you go too heavy and just end up moving the weight without any focus on what you're trying to achieve
You need a variety of exercises to hit all areas
Avoid wide pull downs as its unnatural movement that had little impact on your lats
A high row type move where your elbows are in front of you is much more beneficial
Some good vids to watch on YouTube
Hypertrophy coach, Ben pakulski, John Meadows
Click to expand...
100%
 
I've never really cared about over exaggerated lat width and I don't like the `carry 2 rolls of carpet under your arms` look. I train back for thickness.
Close grip. Full contracton. Heavy. That's the way to build an impressive back.
 
Mersey Muscle said:
I've never really cared about over exaggerated lat width and I don't like the `carry 2 rolls of carpet under your arms` look. I train back for thickness.
Close grip. Full contracton. Heavy. That's the way to build an impressive back.
Click to expand...
No it's not
 
You must log in or register to reply here.
Back
Top