How to Get Big Sweeping Lats

How to Get Big Sweeping Lats

At age 23 in Spokane, Washington preparing for my next bodybuilding contest a major goal of mine was to increase thigh size with deeper separation, attain a more noticeable sweep, and deeper cut striations.

Below is a photo of me at age 38. My Lats don't have the thickness, width and sweep of Age 24 but still ok.  

Dave was a national bodybuilding competitor aiming to burst into pros had the greatest legs I had ever seen, a Tom Platz at a Jr level.

I wanted to train quads with him to learn how to get that thigh sweep, thickness, separation and deep cuts.

He wanted to train with me for lat width, thickness and a lower lat sweep and length.

So, I trained Legs with him and he trained Lats with me hoping we would inherit each others best body parts.

We trained for about three months, and considerably improved those body parts we had set out to. Dave got wider and thicker Lats and me I got thicker, bigger, more separated thighs.

But, still my legs did not have the shape of Dave’s and his Lats did not have the width and thickness of mine.

A Lesson Learned

I learned in bodybuilding that not all bodies are created equal. We all have our weaknesses and strengths. We can only improve our weaknesses and enhance our strengths.  

Now don’t get me wrong he won many contest at high levels because of his strengths and hard work and so did I.  He also got his pro card. I retired in 1 year because of a back injury, but my last contest was a pro qualifier. Nothing I could have ever done would give me the thighs of Dave and nothing he could do to attain my kind of Lats.

All about Your Genetics

Genetics play an important role in what kind of body you will develop. Genetics are in control of your weaknesses and strengths. But one thing for sure you can alter the looks of any body or body part  by smart, focused and dedicated hard work. Every one can change the shape of their bodies no matter what.

 

How to Develop Big, Wide, Thick Lats

Some people think that just training hard will build muscle. But I have a philosophy, NO Brains, NO Pain, NO Gains! If training hard was the only key everyone would look incredible.

I am going to give you some exercises and tips that will improve your Lats. Hopefully your genetics will do you good.

So here we go!

One of the major weaknesses of most amateur bodybuilders is lat development. When you have wide, thick lats it brings greater balance to the overall body. This gives you an advantage immediately when you jump on stage. It gives you symmetry and balance.

When training Lats there are three areas I focus on.

1. Lat Width
2. Lat Thickness
3. Lower Lats (Extending as far as possible to the waist)

Major Workout Tips:

#1 Maintain a rhythm when performing all exercises

#2 Always use power lifting straps: This allows you to focus on pulling the weight not gripping the bar.

Exercises and Tips

One thing you must remember that every exercise has a purpose. They  bring something special to your body. Some people think you just into the gym and do anything, but believe me that does not work.  See Below
 
Barbell Rows

This is the best thickness builder for the Lats. Do this exercise and when you turn to the side you won’t disappear.  Most bodybuilder’s wuss out on this physically demanding exercise but with out it, you will disappear on stage. 

Sets: 3-5

Reps: 8-12

Important Note: every now and then I would go up as much as 405 or more and perform 6-8 reps.

Tip: Don’t try to be so sterile with this lift. You must cheat a little. This is more of a power exercise that requires explosiveness.

Why pull the bar with explosiveness? The lats are big powerful muscles your biceps are one of the muscles that are responsible for helping you lift the weight. They are not strong enough to stress the lats at the highest level. So you must get those lats in action.

Reverse Grip Lat Pull down

Great for the width of the Lats. I use the Reverse Grip pull down, because it allows me to fully contract my lats at the down position. When pulling the bar to the front of you follow these tips:

Tip 1: Always head and chest up: Focus like a laser on the pulley above and this will force you into proper technique.

Tip 2: When performing this exercise imagine that you are pulling from your wrist. Continue pulling to approximately the nipple area, this gives you a greater contraction and deeper pump.

Tip 3: I see some people go very wide with their grip, in my opinion you could be going too wide. I suggest gripping the bar about 4-6 inches of shoulders width.

Sets: 3-5

Reps: 12-15

Low Pulley Rows

This exercise is great for lower lat development; along with developing the thickness of the middle of the lats on the contraction part of the exercise.

Tip: When performing this exercise it’s important to stretch as far as possible on the down or extended part of the exercise, I try to stretch to about an inch or lower before the weight stack touch.

Sets: 3-5

Reps: 12-15

Chins:

This is the most important exercise for building the width of the lats. It builds it quick and also helps you develop thickness also.

Tip: Start with your head hanging backwards and as you are pulling your body up aim for your mid chest. Try to maintain a good rhythm. I used to add as much as 100 pounds. Your immediate goal is to be able to perform 15-20 reps for three sets, when you can do that start adding weight you can handle for 6-12 reps.

Sets: 3-5

Reps: POF Point Of Failure.

Nutrition is a Major Key!

Lats it’s a big and powerful muscle that requires a lot of work and energy. So make sure you eat at least 300 more calories the day before your heavy duty lat workout for an ASS BUSTING WORKOUT!

Pre workout solution

The day before your workout, Carb Up with starches, such as, potatoes, brown rice and pasta etc. And make sure you eat quality lean proteins such as chicken, turkey, lean, beef, lean pork, fish, yogurt etc.

Post workout Solution:

Eat eat eat. This big muscle needs food now. Within 45 minutes after your workout go home have protein.

Select any of these proteins: chicken, fish, beef, etc.  

Along with proteins consume starches:

Select any of these starches: brown rice, red potatoes, and veggie based pasta.

• Unlimited green leaf veggies, Red leaf lettuce with favorite dressing.

• Unlimited Veggies: Broccoli, cauliflower, green beans, etc.

Remember No brains no gains, do this routine and you will see results good luck.

EP