My Very Amateur Lat Spread

Discussion in 'Members Pictures & Videos' started by Paolo Cobelli, Jan 21, 2022.

  1. Paolo Cobelli

    Paolo Cobelli Full Member

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    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: Jan 21, 2022
    #1
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  2. vetran

    vetran Full Member

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    You have my respect for posting a pic up I ain’t gonna comment on it as I ain’t a pufter but keep doing what your doing mate :thumb:
     
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  3. Mersey Muscle

    Mersey Muscle Full Member

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    Great progress after such a long break mate. Keep at it and whatever you had before will all come back pretty quick :)
     
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  4. Hillsy

    Hillsy Full Member

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    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
     
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  5. Rob O’tren

    Rob O’tren Full Member

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    So you mean you’re not gay? Huh! I thought you were the resident cum guzzling homo Queen Vetran.
     
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  6. Paolo Cobelli

    Paolo Cobelli Full Member

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    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.
     
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  7. pooley1810

    pooley1810 Moderator

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    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
     
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  8. Paolo Cobelli

    Paolo Cobelli Full Member

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    Thanks mate, some good advice there.
     
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  9. Simon90

    Simon90 Moderator

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    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
     
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  10. Big Balls

    Big Balls Top Contributor

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    100%
     
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  11. Mersey Muscle

    Mersey Muscle Full Member

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    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.
     
    #11
  12. Simon90

    Simon90 Moderator

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    No it's not
     
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