building lats

[figure_champ]

I just adjusted my back workout as I'm still trying to add some size. Now doing wide grip chin ups, 1 arm dumbbell rows, wide grip pull downs, tbar rows and finish with reverse close grip pulldowns.

Does anyone have other suggestions? I have managed to gain some size but hoping for a bit more.

[redsquirrel]

Originally posted by figure_champ
I just adjusted my back workout as I'm still trying to add some size. Now doing wide grip chin ups, 1 arm dumbbell rows, wide grip pull downs, tbar rows and finish with reverse close grip pulldowns.

Does anyone have other suggestions? I have managed to gain some size but hoping for a bit more.

My first question is, what are your reps/ sets, and how many times a week are you working this bodypart? Better yet, what sort of workout split are you doing?

[njlovehandles]

DEADLIFTS, DEADLIFTS, DEADLIFTS.... They will change your whole body comp. They are a beautiful thing.

[figure_champ]

Red - I am working back once per week and usually doing 3 sets of each exercise, with a maximum of 12 reps. I had adjusted my training a few months ago to be Tues-Back, Wed-Quads/Calves, Thurs-Bi's/Tri's, Fri-off, Sat-shoulders/hams, Sun-chest/Calves, Mon-off.

My gym has a lot of Hammer Strength back machines and wondering if any of these would be beneficial too?

[BBAddict]

I really like the Hammer Strength high row and low row machines. I left a gym that had them and really miss them.

[redsquirrel]

Originally posted by figure_champ
Red - I am working back once per week and usually doing 3 sets of each exercise, with a maximum of 12 reps. I had adjusted my training a few months ago to be Tues-Back, Wed-Quads/Calves, Thurs-Bi's/Tri's, Fri-off, Sat-shoulders/hams, Sun-chest/Calves, Mon-off.

My gym has a lot of Hammer Strength back machines and wondering if any of these would be beneficial too?

In order for your muscles to grow, they have to be challenged. It's true that you are trying to challenge it by changing your workout, but how long have you been doing 1 bodypart/day at 3 sets at 12 reps? You need a total overhaul to grow. Your body needs to be shocked...

Ok...here is what I suggest. This is an intense workout, but I think it could work really well for you. By working bodyparts 2+ times per week, it can really lead to some lean muscle gains.

This is a 4 day workout:

Week 1
Day 1-
Chest, Back, Bi's, Calves. 3 sets, 13-15 reps.

Day 2-
Delts, Tris, Quads, Abs. 3 sets, 13-15 reps

Day 3- REST

Day 4- Chest, Back, Hams, Bi's, Calves, Delts, Tris
3 sets for 10-12 reps, 1 set each of Delts & Tri's.

Day 5- Delts, Tri's, Bi's. Quads
3 sets for 8-10 reps, 1 set of Quads

You will be sorer than you've ever been if you try this workout, but stick with it and I think you'll see some results.

[giveitup]

any exercise should go to failure.....just doing 12-15 reps will not shock your muscles or engender growth. Its the last two reps of every set that are most important...the other reps just get you there...failure must be made without compromising form.... Get a partner to achieve this.... so many men and women training without this principle and they stay the same year in and year out.

[BENCH355ANIMAL]

Originally posted by giveitup
any exercise should go to failure.....just doing 12-15 reps will not shock your muscles or engender growth. Its the last two reps of every set that are most important...the other reps just get you there...failure must be made without compromising form.... Get a partner to achieve this.... so many men and women training without this principle and they stay the same year in and year out.

IMO--Lifting to failure is good for strength gains, but not necessarily muscle growth. You can over-stimulate a muscle, and burn it out quick. Every now and then is fine, but you should not be working out to failure on a consistant basis.

[giveitup]

I have been doing this training thing for over 3 decades.....my clients, many of them competing, have benefited from the failure principle...if done properly...of course....

[redsquirrel]

Originally posted by giveitup
I have been doing this training thing for over 3 decades.....my clients, many of them competing, have benefited from the failure principle...if done properly...of course....

She is looking for growth. The problem she is having, is her body has become complacent and isn't responding to her training. The above workout I designed for her is for optimal growth. I have done the workout myself and have noticed tremendous strength and growth.

She's only doing each bodypart one day per week, which is why the workout will work for her.

I used to train the same way- last reps to failure. Well, my body stopped responding only doing each part once a week. Therefore, a change was necessary.

[1 TuFF BaBe]

You can try dropsets. Supersets are also a great way to shake things up.

[mcalo4]

Originally posted by njlovehandles
DEADLIFTS, DEADLIFTS, DEADLIFTS.... They will change your whole body comp. They are a beautiful thing.

[figure_champ]

Originally posted by redsquirrel
Ok...here is what I suggest. This is an intense workout, but I think it could work really well for you. By working bodyparts 2+ times per week, it can really lead to some lean muscle gains.

This is a 4 day workout:

Week 1
Day 1-
Chest, Back, Bi's, Calves. 3 sets, 13-15 reps.

Day 2-
Delts, Tris, Quads, Abs. 3 sets, 13-15 reps

Day 3- REST

Day 4- Chest, Back, Hams, Bi's, Calves, Delts, Tris
3 sets for 10-12 reps, 1 set each of Delts & Tri's.

Day 5- Delts, Tri's, Bi's. Quads
3 sets for 8-10 reps, 1 set of Quads

You will be sorer than you've ever been if you try this workout, but stick with it and I think you'll see some results.

[/b]

Red-you mentioned 3 sets, 13 to 15 reps - would I still do 3 different exercises for each body part?? I just wanted to get clarification. For example: day 1 would be chest (3 sets each of flat bench, incline db's and flies), back (3 sets each of wide grip pulldown's, tbar rows, 1 arm db rows), bi's (3 sets each of db curls, hammer curls, conc curls) and then calves (3 sets each of standing, seated). This would be a super long workout for me and I wanted to make sure this was correct.

[redsquirrel]

The ones that are kind of long workouts are the ones later in the week. None of them should take you more than 45 minutes though.

Yes, you do 3 sets for each body part. But NOT 3 different exercises with 3 sets per body part....that's where I think the confusion came in..lol

Like on Monday, you'd do 3 chest exercises, 3 Back, 3 Bi, and 3 calf exercises for a total of 12 sets.

[figure_champ]

Ok - makes sense now! I will try it out this week and see how things go. I will keep you posted. Thanks Red!!