A wide, sculpted, V-shaped back is what most lifters strive for. If you want to move to the next level be sure to read the article to the end. We have compiled a list of lat exercises for men that will help you to achieve your dream physique, but you’ll have to work hard, following all of the rules of rest and nutrition for bodybuilders.
So you want a big back, right? But don’t know how to pump up your lats?
No worries, in this article you’ll find great and tried and teste latissimus and back exercises to build a back that is thick and big as a barnyard door! So read on, because it’s time to learn the theory and put it into practice.
Entering a gym or fitness center any day of the week. Sure, you’ll see skinny guys in bad shape pumping their biceps until they turn red and their shoulders are out of whack. The next time you see them, they’ll be doing a “bouncing” bench press with too much weight. But give them an easy pat on the back, which they turned their back on, and you’ll send them into a world of pain.
Okay, we may be overemphasizing, but I’m sure you know where we are going with this. Your mission is simple!
Wide grip pull-ups
These are the foundation of big lat muscles and that’s final. You need to do them to grow those lats and get that muscular look that normal guys without willpower or discipline would die for.
If you can’t do 8 pull-ups, we are sorry, but this workout is not for you.
What you need to do is train for the wide grip pull-ups and gradually increase the number of reps.
50 pull-ups are what we’re going to do here to start this workout with. I can hear you swearing, but take it easy, you don’t have to do all of them at once. No, we’re going to do 10 reps at a time for 5 sets with minimal rest in between. So, it’s not all that complicated!
It’s time to bring out the heavy artillery and saying that, we mean the mighty Deadlifts. It’s not just a great exercise for your lower back but also a mass-building exercise that you, as a bodybuilder, just can’t do without.
Important: As it is a strenuous exercise that can make you or break you, do 1-2 slow, warm-up exercises with an empty bar. So to be careful.
We will be doing a sequence that will consist of 4 sets. For the first set you will be doing 10 reps, then 8, then 6 and at the end, 4 reps. You will be increasing the weight as you progress. In addition, we recommend reading a review of the most common mistakes athletes make within the Deadlift exercise. It won’t hurt you, but only benefit.
Rest for about 2-3 minutes between each set.
Seated cable rows
So, we need some more blood pumped into the muscles right now with some Seated Cable Rows. Do the sequence the same way you did with the Deadlift. That means you’ll be doing 4 sets again and this time the number of reps will also be 10, 8, 6, and 4 reps. Gradually increase the weight for each set, but be sure not to overdo it. You want pumped up lats and back muscles, without getting injured along the way. Right?
Some athletes ignore and underestimate this exercise, or make it a basic exercise, but both ways are not optimal. The right solution is to incorporate and combine this exercise with others.
Wide-Grip pulldowns behind the head
The next step is wide-grip pulldowns behind the head and you’ll be doing 3 sets with 8 reps per set. So sit down, grab the bar with a wide grip that you are comfortable with and slowly pull it straight down until it touches the back of your neck. Then slowly return the bar to its starting position. It’s important to do the exercise slowly to thoroughly work the muscles. Choose the weight you can comfortably manage. No need to break the limits.
Note: If you are a beginner and the loads in question are difficult for you, reduce the number of sets to a reasonable number. Concentrate on the arm movements and the muscle efforts.
One-Arm cable rows
This exercise is simple and you will be doing 4 sets of 10 reps. Instead of a bar you need a handle here and the exercise works just like the seated cable rows, but here you only use one arm to pull the load. So, start with the right arm and pull the handle backward until the arm is at a 90-degree angle, then return to starting position.
After 10 reps, switch to the left arm and do 10 more reps. You should do a total of 2 sets on each arm.
Within these workouts, it can be difficult to perform to the maximum and since we are talking about training while keeping natural, there are still substances that natural athletes use to help them push harder for longer and in turn, they progress faster. The most widely used substances by natural athletes are Clenbuterol , Anavar and HGH. Clenbuterol is a non-steroidal training aid that helps to increase the lung capacity of the user and also promotes enhanced fat burning properties, this means that you can benefit from the enhanced endurance levels and added fat loss without taking pharmaceutical performance enhancing drugs. Other great products like Sustanon and Winstrol can be found in our product catalog.
Recumbent HGH, is a peptide chain that is a replica of the body’s own hormone, not an anabolic or a performance enhancing drug, this is widely used for health purposes and also to sharpen the functioning of the body. To increase the natural performances. This means that a user can benefit from its positive effects while keeping their body in a natural state. This is how many natural bodybuilders and weight lifters perform well within the gym. You can find these training aid substances within our online catalog with further details on their uses and many great benefits.
A few recommendations
Stick to the following tips and the exercises for pumping up your lats will be more effective. The tips are based on the observations and experience of our own, including other bodybuilders and athletes:
- Be sure to do an intense warm-up for 15-20 minutes before your workout to warm up all your body muscles.
- If you are a beginner, start working with small weights. Don’t go over the bend with extra weight loads. Throw the image of a scrawny guy out of your head. It’s just in your head.
- Remember safety precautions, do all exercises slowly, and never rush in the gym.
- Eat right and rest a lot: it’s 65% of the success. A lot has been written about this, but often men forget about it.
- Do not hesitate to ask the trainer at the gym for advice.
- While working on the simulator, make sure that all its components are in good working order. It’s not rocket science. A sharp look would be enough to make sure everything is in order.
- Always enter the gym in a good mood and see what a powerful effect this little secret has.
This was a short overview for men on how to pump up their lats and back muscles in the gym. If anything still remains unclear to you, you can always contact on our service team members via our website for further information and advises.