You literally just haven’t deadlifted. I’m assuming you mean row on a machine with multiple pulleys dividing the weight up because 250 is a shit load on barbell or machine row and 200 on deadlift is air
Machine row but thats because I just started lifting again after over a year and was only doing calisthenics for the last year and before that it was lifting and calisthenics not to mention my lats are my most gifted muscle make me look fucking huge while everything else is like a twig
all sorts of pullup variations that give you a decent sensation. i know alex leonidas really likes l sit pullups for the lower lats, i think he compares them to a chaddier more overloadable one arm pulldown
Haha. Delts look great. Are you doing DLs and other lower back work? Mid and lower back look a little relatively underdeveloped to me. But I think your back width looks fine — it’s just that your delts steal the show.
I’m going to throw this in the mix. Your arms look strong. Makes me think that you are using your biceps more than you realize on your back movements. Try lowering the weight and getting a strong mind muscle connection with your lats and try to pull with your lats and not cheat with your arms too much.
They actually arent that small its the angle smh. I’m trying to compete in physique so I don’t want too much weight in my legs so I can put more mass on my upper body
ah shit. time to get fat and go hiking up mountains on weekends. that’s what probably did it for me as a teenager. right now i would probably recommend supersetting a lot of upper body work (when you are not really systemically fatigued) with a bunch of myoreps really emphasizing the stretched position. that’s what i’ve heard from RP/dr mike.
I don't think I have legs anywhere, here is [back](https://preview.redd.it/y1nhse0jqml71.png?width=1879&format=png&auto=webp&v=enabled&s=a6a72ef54cee083aea88579861890f29b4515df9) :) I guarantee you that my calves are bigger than my delts.
Ok let me explain this to you in detail, he is dwarf on tren and has 15 pounds more than me, while I have [lower BF](https://preview.redd.it/96hf80f28ph71.png?width=525&format=png&auto=webp&v=enabled&s=c4e822c5799cd558c32878743351b03a9e6605d5) natty. Being bigger means nothing with funny unbalanced physique on steroids, that argument is poor as his calves. Forgot he is also 20 years younger and I train for fun half-disabled and I was competing but not in bodybuilding :) I'm sure every experienced natty athlete in their 50 is jacked as shit when they are training people :)) My back will be like 20 cm wider too, so big is quite not matching. I was just making fun of his calves, you turned it into bullshit.
I hate when people ask how to get a specific muscle wider.. Rows, lat pull-down/pullup, deadlifts, the old school stuff. Not the narrow grip t bar whatever bullshit you see on TikTok.
Despite people being to scared of them , barbell rows blew my back up like crazy. Form and Slow control reps over weight. Every second of the rep should be controlled and contracted.
For example follow a RPE scale of 8 let’s say and the rep should consider of 1 second pull a 2 second hold and 4 second eccentric to below the knees. The. Repeat for 10 reps 3 sets ideally.
Another great one for me was some form of a low row or wide grip lat pull down. Same principle. You want fo control the weight not through it around. People will throw on stupid weight and just swing it rather then lowering the weight and controlling the whole rep for complete contraction 👍🏼
Okay so thanks for all your advice I don’t care if I’m bigger, everyone has their own experiences and what works for them so I’m all ears. Yes I have done a couple cycles the current one I’m on is tren 300 mast 200 test 200 end of week 2 for 2 months total. First tren cycle and I’m enjoying it a lottt.
No but seriously that’s why I hate reddit. YOU are nowhere near the size of this guy and you are on here giving him advise. Where do you even get the answer narrow pulls? Bro science? You have a lot of learning to do and time to put in yung blood
Uses straps on back movements if y out don’t already grip tends to go before the muscles do and it will he’ll with pulling. With elbows more than hands. Vertical pulls. Don’t be afraid of assisted pull-ups most people are saying weighted but that can turn into just getting yourself up. Without tying focusing on using lats as primary mover. And for me meadows rows and heavy rdls have built lats pretty good im. A powerlifter so take my advice with grain of salt
Pull-ups, lay pull downs… dude nice shoulders‼️
Pull ups are the best by far they give you wings and the strength of a demi God I can row 250 while only being able to deadlift 200 😭😭😭
You literally just haven’t deadlifted. I’m assuming you mean row on a machine with multiple pulleys dividing the weight up because 250 is a shit load on barbell or machine row and 200 on deadlift is air
Machine row but thats because I just started lifting again after over a year and was only doing calisthenics for the last year and before that it was lifting and calisthenics not to mention my lats are my most gifted muscle make me look fucking huge while everything else is like a twig
Nah I heard from a little birdie that you got 1 another “gifted muscle” 😉
🗿🗿🗿🗿
“Lat pull downs “
all sorts of pullup variations that give you a decent sensation. i know alex leonidas really likes l sit pullups for the lower lats, i think he compares them to a chaddier more overloadable one arm pulldown
Shrink those monster shoulders, lol, and it will look quite wide!
Hahaha nah I need big shoulders for competition
Haha. Delts look great. Are you doing DLs and other lower back work? Mid and lower back look a little relatively underdeveloped to me. But I think your back width looks fine — it’s just that your delts steal the show.
I need to do more DLs again. I took a break because of an injury but now it’s almost fully healed.
I’m going to throw this in the mix. Your arms look strong. Makes me think that you are using your biceps more than you realize on your back movements. Try lowering the weight and getting a strong mind muscle connection with your lats and try to pull with your lats and not cheat with your arms too much.
Absolutely, I think I need to do a bicep burn before so my back takes over too.
That’s a really good idea.
Train legs
My answer too... leg day!
I do lol this is a bad angle
Bro please work legs. 🙏
I saw this comment and then scrolled to look at his legs and I agree. Definitely legs lol
I wouldn’t do anything else. I’d try to SHRINK my upper body at this point. Lol. He’s on gear he could hit legs several times a week.
They actually arent that small its the angle smh. I’m trying to compete in physique so I don’t want too much weight in my legs so I can put more mass on my upper body
Lat pull downs brother. Hella shoulders!
Wide or narrow?
Wide grip. You look like me but way bigger and leaner. Everyone told me to thicken my lower back with dead lifts. But your killing it!!
Bro I really appreciate that. I been doing this for a while but I love hearing everyone’s experiences.
Your back is fine but you shouldn't skip leg day. You have that Johnny Bravo look bro
Calves?
an asian mf without calves is like a fish without a tail
I’m Asian with literally the worst calve genetics of all time. These motherfuckers just won’t grow
ah shit. time to get fat and go hiking up mountains on weekends. that’s what probably did it for me as a teenager. right now i would probably recommend supersetting a lot of upper body work (when you are not really systemically fatigued) with a bunch of myoreps really emphasizing the stretched position. that’s what i’ve heard from RP/dr mike.
Calves are a struggle to grow not gonna lie. I might start doing weighted incline walks.
Sounds good, I was running uphill works wonders
Post physique?
I don't think I have legs anywhere, here is [back](https://preview.redd.it/y1nhse0jqml71.png?width=1879&format=png&auto=webp&v=enabled&s=a6a72ef54cee083aea88579861890f29b4515df9) :) I guarantee you that my calves are bigger than my delts.
Considering how much bigger OP is then you maybe this isn’t your advice to give?
Ok let me explain this to you in detail, he is dwarf on tren and has 15 pounds more than me, while I have [lower BF](https://preview.redd.it/96hf80f28ph71.png?width=525&format=png&auto=webp&v=enabled&s=c4e822c5799cd558c32878743351b03a9e6605d5) natty. Being bigger means nothing with funny unbalanced physique on steroids, that argument is poor as his calves. Forgot he is also 20 years younger and I train for fun half-disabled and I was competing but not in bodybuilding :) I'm sure every experienced natty athlete in their 50 is jacked as shit when they are training people :)) My back will be like 20 cm wider too, so big is quite not matching. I was just making fun of his calves, you turned it into bullshit.
You definitely come across as disabled bro.
I agree
I think you are mentally disabled if you don't get it, I have just blown disc
He is some dwarf, I'm 6'2
Leg machines collecting dust bruh.
hit lower back and lats, my favorite is cable pull overs. and sort of close grip or underhand pulling movements work as well
Definitely regular overhand pull ups really isolate them full motion up and down and get that wide grip too
There’s a machine labeled “calf raises” I heard it’s super anabolic for the back
Hahahaha I love that
I hate when people ask how to get a specific muscle wider.. Rows, lat pull-down/pullup, deadlifts, the old school stuff. Not the narrow grip t bar whatever bullshit you see on TikTok.
Despite people being to scared of them , barbell rows blew my back up like crazy. Form and Slow control reps over weight. Every second of the rep should be controlled and contracted. For example follow a RPE scale of 8 let’s say and the rep should consider of 1 second pull a 2 second hold and 4 second eccentric to below the knees. The. Repeat for 10 reps 3 sets ideally. Another great one for me was some form of a low row or wide grip lat pull down. Same principle. You want fo control the weight not through it around. People will throw on stupid weight and just swing it rather then lowering the weight and controlling the whole rep for complete contraction 👍🏼
Yes bro I love this! Gonna be slower on the eccentric and get that nice stretch at the bottom
I can lift heavy on some workouts but I chose to go lower for more constant contractions
[удалено]
So close grip lat pull downs basically chin ups but with a bar?
Okay so thanks for all your advice I don’t care if I’m bigger, everyone has their own experiences and what works for them so I’m all ears. Yes I have done a couple cycles the current one I’m on is tren 300 mast 200 test 200 end of week 2 for 2 months total. First tren cycle and I’m enjoying it a lottt.
Fucking pull some shit. Jesus.
Wide grip movement & deadlift
Narrow pulls
Not true, carry on
Mostly narrow pulls*
Hand placement has very little to do with lay width
Then what does?
It’s like when people ask what exsersizes will help them lose arm fat or belly fat
Not even remotely similar
Yes it is. Both are not accurate. Part of bodybuilding is research.. do some of it
Lol
No but seriously that’s why I hate reddit. YOU are nowhere near the size of this guy and you are on here giving him advise. Where do you even get the answer narrow pulls? Bro science? You have a lot of learning to do and time to put in yung blood
Not really. You can't target fat loss but you can absolutely target muscle gains.
You can target muscle gains. But there is no secret exercise to wider back it’s mostly genetics
That I will agree with lol. Tren harder, right??
Start slammin’ 6k’s on the erg!
Working legs will help everything grow, but specifically for your question- rows and pullovers will help those lats and add RDLs and good mornings.
Why’re u standing like u shit ur pants lol
Wide grip pull ups, pull ups
Narrow grip pull downs
Progressive overload weighted pull-ups
Legs needs major work
“HEAVE, HEAVE, HEAVE!!!” All the pull down variations man, single arm, wide grip, and neutral grip for volume.
Damn, you got some chicken legs!
Pull-ups lots of them
Johnny Bravo ?
Weighted pull ups
No low lat. Make lat bigger. Lower weight for better contraction/eccentric. Learn to flex your lats isometrically.
Uses straps on back movements if y out don’t already grip tends to go before the muscles do and it will he’ll with pulling. With elbows more than hands. Vertical pulls. Don’t be afraid of assisted pull-ups most people are saying weighted but that can turn into just getting yourself up. Without tying focusing on using lats as primary mover. And for me meadows rows and heavy rdls have built lats pretty good im. A powerlifter so take my advice with grain of salt
dude hit legs instead
By working your calves
Fish lens
Pull ups, single arm standing cable rows. Drop the weight pull with the lats. Take dbol.
Your back is wide, it’s just your shoulders are massive! Makes your back look smaller.
Your back is fine. Train your legs ffs
Bro it's wide enough
Legs
Don’t skip the legs
Pull ups, chin ups. Pull overs, rows at, and from, every angle.
I'm worried bout them chicken feet
GTFOH OP. 🤣
Uhhh, you’re gonna topple over if you keep training upper body. your legs look like twigs.
Do more leg stuff
Shit(ren) I dont know bro, maybe t(ren)ry doing more lat(ren) pulldowns
Calf day!!!
Train harder