Date: Sat, 2 Jan 1999 21:19:55 -0600
From: Keith Hobman <khobman@webster.sk.ca>
Subject: Re: Strength_List: Lat Strength

Jim wrote,

>My lats are probably my weakest bodypart today. So weak in fact I can't do a
>pull-up. I can't do a pull-up on one of those cybex machines that assist
>w/110lbs.
>
>Can anyone recommend a good excercise to use in conjunction with a westside
>routine such that I can strengthen them. I'd really like to do a pull-up
>unassisted in 1999!
>
Almost any type of row or pulldown works pretty good for the lats. I don't
do much lat work myself since it really isn't a weak link for me. However,
every once in a while I do what I call a 'Coan' row. Basically it is done
like a regular bent-over row except the body is at about a 30 degree angle
instead of 60 or 75. The bar is pulled up from just below the knees to the
stomach, keeping it on the thighs or very close to them. You can really
pile on the plates and it also works the grip very well (which is why I
like it!).

Simmons guys do a lot of chest supported rows - or so I've heard. Add 3-4
sets of chest supported rows to the bench day at the end of a workout and
then do Coan rows or heavy pulldowns on the squat/deadlift days and my
guess is you'll be doing chins in no time.

- - Keith Hobman

Date: Sat, 2 Jan 1999 23:26:27 EST
From: ROW6660000@aol.com
Subject: Re: Strength_List: Lat Strength

Jim

Try doing Negative Pullups. Have something to stand on to get yourself in the
top position then slowly lower yourself down. Since the Negatvie portion is
the strongest, you can even start adding weight while concentrating on the
Negatives, then you will soon be able to do a full range pullup.

   Jason L.

Subject: Re: Best Exercises for the Back
From: Highnrg123@aol.com
Date: Sat, 20 Nov 1999 22:39:13 -0800

Hi Damone:

<In a message dated 11/19/99 3:46:25 AM Eastern Standard Time, Damone Motton
<writes:

<What are the best excersize to get that v-shaped back?

There is no such thing as a "best" exercise.  Complete muscular stimulation
is best achieved by using a multitude of different exercises combined into
a targeted program.  There are many different ways to structure a routine,
and this will depend greatly on your ability and experience.

In respect to back width, you need to look at the kinesiology of exercise
movement.  The lats are an extremely large muscle that has fibers that run
from an almost horizontal position (the upper fibers) to an almost vertical
position (lower fibers).  Thus, in an exercise such as the chin or lat
pulldown, a wider grip will tend to put the upper fibers in a more direct
line of pull.  In addition, the teres major, which assists the lats in
producing back width, are also in a better line of pull with a wider grip.
Conversely, the lower fibers are in a better line of pull when the hands
are close together.

In final analysis, it is beneficial to constantly vary your hand positions
in order to stimulate all available muscle fibers and produce complete
muscular development. It is important, though, to avoid taking an
ultra-wide grip.  Anything past a slightly wider than shoulder grip will
start to decrease your range of motion and the benefits derived from these
variations will be negated.

Brad Schoenfeld
http://www.highnrg.com

Subject: Re: Best Exercises for the Back?
From: nruda@interserv.com
Date: Sat, 20 Nov 1999 22:39:30 -0800

> What are the best excersize to get that v-shaped back?

Pullups!

If you want to use weights, then try the incline prone bench row, if
you have one in your gym. For machines, I think the Hammer Strength
Low Row machine is excellent.

Remember, to really emphasize the difference between your upper torso
and waist, work on the delts (shoulders). Thick, muscled shoulders add
a visual contrast between a nice, trim waist.

N

Subject: Re: Best Exercises for the Back?
From: Doug Renner <dmr@doug.fc.hp.com>
Date: Sat, 20 Nov 1999 22:39:46 -0800

> What are the best excersize to get that v-shaped back?

For my money, nothing beats chin-ups, regardless of grip width.

The 'V' is mostly lats.  I like to build the two lower back muscles that
run parallel to the spine (name?) also, though that doesn't contribute
to the 'V'. A lot of lifters will *avoid* abominal exercises that
thicken the lower torso (I think it's any muscle that helps the truck
bend laterally).  Thickening the lower torso detracts from the visual
impact of the upper torso.

I should note that I also think that building delts and traps are
uber-important to a good looking back, clothed or not.  I like to use a
Hammer-Smith iso-lateral high-row machine with a lot of weight.  Further
rambling would have me spouting that strict form is very important on
back machines.  It's way to easy to enlist other muscles or use momentum
(cheat) to complete the lift.


Subject: Re: Best Exercises for the Back?
From: "Bill Denlinger" <wjd38@prodigy.net>
Date: Mon, 22 Nov 1999 22:54:59 -0800

Deadlifts, bent rows, and chins, chins, chins.  Charles Poliquin has some
great back to basic chin routines for the back in his books and articles.
I have tried this one and it worked great do 2 cycles.

Wide Parallel Grip chins to Failure, rest 10 seconds, close parallel grip
chins to failure, rest 10 seconds, wide grip chin-ups to failure (hands
supinated), rest 10 seconds, close grip chin-ups (hands supinated) to
failure. Give it a try. Good Luck.

Bill Denlinger
www.powerden.com