Share your best exercises for getting 'wider'
Discussion
So basically im looking for your personal favourite exercises/routines for big LATS and DELTS gains.
I know most but keen to stick to the gainers rather than definers just now.
Ive been gymming for the past year solid and im quite happy with my process and development but would like a bit more of a 'V' shape going on.
I understand that a trim tum is key to this too as the slimmer you are the more profound the 'V' will be.
Thanks in advance guys!
I know most but keen to stick to the gainers rather than definers just now.
Ive been gymming for the past year solid and im quite happy with my process and development but would like a bit more of a 'V' shape going on.
I understand that a trim tum is key to this too as the slimmer you are the more profound the 'V' will be.
Thanks in advance guys!
For me its
Bench Press
Fly extension
Seated row
If you're going for the "Big Upper Body" look I would guess that shedloads of bicep/tricep curls would help. It bulks out the upper parts of the arms and would emphasise the V-shape. The downside, if it can be called that, is you tend to swagger/roll a bit when you walk
Bench Press
Fly extension
Seated row
If you're going for the "Big Upper Body" look I would guess that shedloads of bicep/tricep curls would help. It bulks out the upper parts of the arms and would emphasise the V-shape. The downside, if it can be called that, is you tend to swagger/roll a bit when you walk
But isn't the above a just a basic method to improve strength? Its the reps and weight that you do with those exercises that promote hypertrophy, i pretty much do just those exercises and eat well but i have stayed roughly the same weight and size after doin it for 2-3 years!
It is good advice for general weight training but adding mass in a specific area does require a different approach than just increasing strength.
My advice would be about 3-4 sets of between 6 and 12 reps of 60-75% of your 1rm on exercises that target the muscles you want to improve i.e wide grip pull ups and lots of rows.
Do a block of about 3 weeks and eat shed loads!
It is good advice for general weight training but adding mass in a specific area does require a different approach than just increasing strength.
My advice would be about 3-4 sets of between 6 and 12 reps of 60-75% of your 1rm on exercises that target the muscles you want to improve i.e wide grip pull ups and lots of rows.
Do a block of about 3 weeks and eat shed loads!
Edited by bales on Thursday 15th September 12:08
bales said:
But isn't the above a just a basic method to improve strength? Its the reps and weight that you do with those exercises that promote hypertrophy, i pretty much do just those exercises and eat well but i have stayed roughly the same weight and size after doin it for 2-3 years!
It is good advice for general weight training but adding mass in a specific area does require a different approach than just increasing strength.
If you plan the rep and set range according to aims and up the calories then it'll work well for hypertrophy. Squats particularly, make you grow like nothing else all over. I currently have to limit my calories so as not to go over my weight category (90kg)- towards the end of next year I plan going up to 105kg.It is good advice for general weight training but adding mass in a specific area does require a different approach than just increasing strength.
Big shoulders and lats come from pressing (bench/OH) and pulling (chins/rows/deads). Squats help with over all growth. Obviously you need to eat more to get bigger to. I'd keep my training as is and just up the calories if I wanted to grow
Wide lats = 4x6 wide grip pullups,start with about 10kg,work up http://youtu.be/10dA5IlP0yI
Big delts = many variations,here's an interesting one..try 3 sets,each bodypart 8 reps each time rear delts first then side then anterior.Aim to fail at the end of set #2,and on rep #5/6 set 3.
Big delts = many variations,here's an interesting one..try 3 sets,each bodypart 8 reps each time rear delts first then side then anterior.Aim to fail at the end of set #2,and on rep #5/6 set 3.
Nothing ever made my shoulders as big and thick as fast as a few weeks focus on heavy dumbbell shoulder press. Used to vary the reps week to week but generally aimed for 4 or 5 sets of five to ten reps.
Bent lateral raises help with thickness, balance, safety and add to the appearance of width from some angles. In my experience most people stay too light on these yet it can be a v.strong exercise if you go for it. With safe form obviously...
Wide or widish upright rows and hang pulls also seem to have a good effect on me, as do very high rep lateral raises - up to 500 non stop with no weight , just empty hands. Possibly all sarcoplasm and slow twitch fibres and might not do much for strength but I can always see a difference after re starting these. Ditto speed bag work.
Lat wise, my brother has excellent lats and they have just had yet another spurt since he got a better chinning bar and started to do parallel grip weighted chins ( up to 150% of body weight). I like reverse grip pulldowns a la Dorian Yates, especially If you're lucky enough to have access to a Hammer machine or similar - hits the whole length of the lat.
Bent lateral raises help with thickness, balance, safety and add to the appearance of width from some angles. In my experience most people stay too light on these yet it can be a v.strong exercise if you go for it. With safe form obviously...
Wide or widish upright rows and hang pulls also seem to have a good effect on me, as do very high rep lateral raises - up to 500 non stop with no weight , just empty hands. Possibly all sarcoplasm and slow twitch fibres and might not do much for strength but I can always see a difference after re starting these. Ditto speed bag work.
Lat wise, my brother has excellent lats and they have just had yet another spurt since he got a better chinning bar and started to do parallel grip weighted chins ( up to 150% of body weight). I like reverse grip pulldowns a la Dorian Yates, especially If you're lucky enough to have access to a Hammer machine or similar - hits the whole length of the lat.
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