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- Apr 24, 2016
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Does anyone here knows how to get wide lats without access to a cable machine/lat-pulldown machine?
My usual routine to train lats is 1 set of 23 pullups, 3 times a week (going down elbows locked and up again). Been doing this for 5 years. Strangely, the pullups doesn't seem to increase my lat width.
I could have high lat origin/insertion points which results in less visible lats. Or it could be poor genetics. Besides the pull-up bar, I also have access to an ez-curl bar with plates.
I have huge, wide lats, and just a few years ago I looked like a holocaust survivor after a prolonged health issue, so I had to rebuild all of the muscle on my body from scratch.
I only do wide-grip pull-ups (palms facing forward) for 5 sets of my max reps per day/every other day. Focus on perfect form and doing them slowly. Not like negatives, but controlled and without being fixated on the numbers.
Oh, and I also do wide push-ups and farmer carries, but I don't know how much of an impact those have had on my lat size.
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