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lats workout

archan Posts: 135 Joined: 2001/04/14	2001/12/28, 12:43 PM I'm really struggling 2 get some solid lats.My lats workout r on tuesdays and fridays.I'm just trying 2 keep some variations in my workout.Advices will be welcomed. Tuesdays: Chin ups,lat pulleys 2 the front and back both,barbell bent overs and dumbell rows. Fridays:Chin ups,lat pulleys,T bar,close grip machine pull downs. I want 2 know that whether my workout is ok or not and whether there is any overlapping or not???
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/28, 07:12 PM why not do some Pull-ups (wide overhand grip)on one day.
Sweeny Posts: 120 Joined: 2001/07/26	2001/12/28, 11:00 PM It looks to me like you are overtraining. You shouldn't work the same large muscle group more than once a week. By working your lats twice a week you are probably not giving them time to fully recouperate. Your excercises look fine, beside the fact that your are doing a whole lot of sets which may add to the overtraining. I recommend working your lats just once a week and see what happens. Best of luck -Sweeny
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/29, 09:01 AM That may be true for some. I found I had good results training a body part two times a week. Now I am doing the twelve week Mass program which calls for 1 time a week. I will go back to two times after I finish this.
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/29, 09:14 AM Why twice a week Itroisi, you don't think that you are working your muscles enough when only working once a week? When working twice a week, in total do you do more exercises and sets than the once a week one? Just being curious....
rev8ball Posts: 3,081 Joined: 2001/12/27	2001/12/29, 03:26 PM I don't know your reps and sets, but maybe you're over training. Hitting a large muscle group hard directly twice a week can be over-training hell. Why not do your lats all out once a week?
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/29, 08:29 PM It doesn't take me 7 days to recoup from a workout. Generally a couple days is fine. Have you ever felt a work out 7 days later? This may not be for everyone. But it works for me. The girl I trained with for competition does 2 times a week too. Supplements are probably a factor here too. I take BCAA, Glutamine, GH Factor, L Carnitine and lots of vitamins. More later on the sets reps question. Got to go..............
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/30, 10:16 AM Remember this IS NOT a beginner work out. This is a brief break down of PERIODIZATION workout.Lots of good books on this. (It would take ne to much time to spell it out week by week) This would be a 12-16 week cycle. Monday & Thur: Back, Bicep, Abs Tuesday & Fri: Chest, Tricep, Glutes Wednesday & Sat: Shoulders, Legs, Obliques Three weeks progressively heavier training cycled with one week light. Generally 12sets per major bodypart and 9 sets on the minor ones. The 4 week cycle would start 3 sets x 15 reps for first week and progress to 3x12 then 3x10 (wts increasing). Repeat cycle. Next 4 week cycle 4 x 12 then 4 x 10 then 4 x 8 (wts still increasing) Repeat cycle. Then a cycle of heavy. 5 x 6 for 2 weeks then 5 x 7 then 5x8. Then I will do something else for the next 16 weeks. ALSO I am not doing much cardio. I feel overtrained I skip a day.
archan Posts: 135 Joined: 2001/04/14	2001/12/31, 03:42 AM thanx guys
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/31, 07:13 AM My personal experience is that once a week is not enough and twice is too much. That's why I'm doing: 1.day: Pecs, Shoulders, Triceps 2.day: Legs, calfs, abs 3.day: Back, biceps One day off, and I repeat the cycle. This works for me, but don't forget that everybody is different (and also you need experience in weight training, and LISTEN TO YOUR BODY!!) I change exercise, sets and reps very often. I also like to take 1-2 weeks of for hard and very fast curcuit training. Been doing this for so many years, so if I didn't change often I would get bored.
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/31, 07:16 AM Last word: I honestly think that that's how you can tell if somebody is an experienced boby builder or not; the fact of listen to your body (and make your work out to that) This takes years of practice, but when you finally feel and know it, you're quite happy. You get the results you want, but no under or over training....
Ironbod Posts: 71 Joined: 2002/01/18	2002/01/19, 12:41 PM Do pull-ups, pull-ups, and more pull-ups. They are the best exercise for the overall development of your lats.
zed_luv Posts: 10 Joined: 2002/02/10	2002/02/13, 03:54 PM hav lots of sex, sex and sex. that is the only way ur gonna increase ur muscle mass, especially ur lats. trust me my lats are huge and thats the only workout i do for my lats.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/02/14, 02:55 AM Well hello zed (when a beginner letter!) Welcome in here!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/14, 08:16 PM Hmmm...that should've been posted under the new Sex forum! LOL!
Chris_OSU Posts: 16 Joined: 2002/02/28	2002/02/28, 11:59 PM Not sure if anyone else recommended this but try seated and standing lateral raises. Pause briefly at the top and do 3 sets of 12. I do these 3 times a week and get a great burn in doing so.
Codioos Posts: 1 Joined: 2002/09/19	2004/07/30, 02:48 AM I am also trying to increase my lats mass, and I'm curious if it matters if I do over or underhand pull-ups.