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Thread: DOMS for Lats

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    Registered User bustasinclair's Avatar
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    DOMS for Lats

    I was curious if anyone has been able to isolate their Lats enough to have ever been sore? Seems like no matter how hard I think I am thrashing my Lats, I never get that good ole recognition that I slaughtered 'em, i.e. DOMS. I ask, because I have targeted them for destruction and am having trouble with the isolation. I do:

    seated cable rows
    lat pulldowns
    BB rows
    wide grip pull ups

    Am I missing any good iso's?
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    how many sets/reps you do
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    Do some weighted wide grip pullups.
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    Originally Posted by thibs87 View Post
    how many sets/reps you do
    I have done many variations from light to heavy and high rep to low rep; I was more curious if anyone had felt a good soreness in the lats as I never have.

    Originally Posted by subpolarbear View Post
    Do some weighted wide grip pullups.
    LOL, I can barely do 4 at BW; so you're saying I need to get stronger before I can make them suffer?

    My concern is that during my attempts to isolate, dominate muscles are jumping in to help, so I will just work on form I guess....
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    single arm bent DB rows. I like to superset these with single arm cable pulldowns. I'll do the db rows on left, then right, then immediately go to the cable pulldowns left then right.
    I go as heavy as I can for eight reps of each...ends up being like 85x8 for the db rows and 70x8 for the pulldowns.
    I run with at least 5 sets of this then move on the narrow grip pulldowns for 180x8-10. at least four sets of. Gives me doms every time.

    try working major movements. it's a huge muscle group, so you'll need compounds. Also, make sure your workload is enough to fatigue that group.
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    Originally Posted by thedisneydad View Post
    single arm bent DB rows. I like to superset these with single arm cable pulldowns. I'll do the db rows on left, then right, then immediately go to the cable pulldowns left then right.
    I go as heavy as I can for eight reps of each...ends up being like 85x8 for the db rows and 70x8 for the pulldowns.
    I run with at least 5 sets of this then move on the narrow grip pulldowns for 180x8-10. at least four sets of. Gives me doms every time.

    try working major movements. it's a huge muscle group, so you'll need compounds. Also, make sure your workload is enough to fatigue that group.
    Interesting, I shall give it a go. Thanks!
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    My worst DOMS ever was after doing a lot of negative reps on bodyweight pullups.
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    I get lat DOMs from pullups (wide and shoulder width grip).
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    From the sounds of it, it isn't the exercises, but the mind-muscle connection and your form. I could be wrong, but it sounds like you are pulling with your arms and not your lats. Lats are one of those bodyparts that you really need to focus on and 'feel' throughout the movement. Try thinking of your arms as hooks the next time you do back and really focus on pulling with your lats.
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    Hell yeah, every time I rotate exercises, which is roughly every three weeks.

    I never use cables, something about me being an old school, arrogant, elitist prick. I am careful not to cheat and get a good stretch on all chin/rowing movements, and never jerk the weight.
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    Originally Posted by MrNismo View Post
    My worst DOMS ever was after doing a lot of negative reps on bodyweight pullups.
    Originally Posted by GreenWave1 View Post
    I get lat DOMs from pullups (wide and shoulder width grip).
    I'll start doing more then.......

    Originally Posted by Mr. Someday View Post
    From the sounds of it, it isn't the exercises, but the mind-muscle connection and your form. I could be wrong, but it sounds like you are pulling with your arms and not your lats. Lats are one of those bodyparts that you really need to focus on and 'feel' throughout the movement. Try thinking of your arms as hooks the next time you do back and really focus on pulling with your lats.
    This is exactly what I was afraid of...I had lats when I was skinny, but now that I'm barrell shaped, they are non-existent. As I diet down, surely they are hiding in there somewhere.

    Funny thing is, I never did anything other than bench and incline when I was skinny to get those lats. Now BP is around 300, so surely.....

    Originally Posted by Arlecchino View Post
    Hell yeah, every time I rotate exercises, which is roughly every three weeks.

    I never use cables, something about me being an old school, arrogant, elitist prick. I am careful not to cheat and get a good stretch on all chin/rowing movements, and never jerk the weight.
    Yeah, I used to despise the cables and machines, but lately I figured I needed them for assistance work; turns out I'm wrong.
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    Originally Posted by Mr. Someday View Post
    From the sounds of it, it isn't the exercises, but the mind-muscle connection and your form. I could be wrong, but it sounds like you are pulling with your arms and not your lats. Lats are one of those bodyparts that you really need to focus on and 'feel' throughout the movement. Try thinking of your arms as hooks the next time you do back and really focus on pulling with your lats.
    I agree with this 100%. Once I learned this trick, not a problem feeling the muscle work.
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    i agree with mind/muscle connection advice.

    try close grip chin ups. hits the lower lats nicely. i do 3 sets of pullups: 1 wide, 1 neutral, and 1 close grip chinups. in all honesty, i'm thinking of eliminating the neutral grips...seems to inflame my elbow tendinitis.
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    Mind-muscle connection or else there's some sort of critical size your lats have to reach. I can remember never really getting good back pumps when I first started lifting, but once I started to really pack on some mass, I reached a point where it was just "there".

    It has taken me a while since starting up again, but these days I get awesome pumps and thinking about it, my lats are still a bit sore from my last back workout Friday evening (3 days ago).

    I currently do wide grip pulldowns (alternating behind and in front of the neck), Hammer Strength high pulls, cable seated rows, and then bent-over DB rows. 4 sets of 10-12 of each. Feel like an absolute monster by the end of it all.
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    Holding your pullups at the top and working in some heavy T-bar should get you sore.
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    For lat pulldowns, and pullups you should be flaring your elbows out to the side. Throughout the rep imagine that your goal is to have your elbows touch each other behind your back at the bottom of the movement. For the mind muscle connection imagine that you're pulling with your elbows, not your hands.
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    Talking

    Next trip to T Town we do 1 1/2 hour lats only....


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    Originally Posted by bustasinclair View Post
    I was curious if anyone has been able to isolate their Lats enough to have ever been sore? Seems like no matter how hard I think I am thrashing my Lats, I never get that good ole recognition that I slaughtered 'em, i.e. DOMS. I ask, because I have targeted them for destruction and am having trouble with the isolation. I do:

    seated cable rows
    lat pulldowns
    BB rows
    wide grip pull ups

    Am I missing any good iso's?
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    Originally Posted by Mr. Someday View Post
    From the sounds of it, it isn't the exercises, but the mind-muscle connection and your form. I could be wrong, but it sounds like you are pulling with your arms and not your lats. Lats are one of those bodyparts that you really need to focus on and 'feel' throughout the movement. Try thinking of your arms as hooks the next time you do back and really focus on pulling with your lats.
    KUDOS to Someday for the right answer.....the guys who, respectfully and with the right intentions, suggested DIFFERENT exercises were missing the point...

    the four that he is doing are all fine...if he can't get DOMS from those, then he is not doing them correctly.....

    and this:

    Next trip to T Town we do 1 1/2 hour lats only....
    please, Baldie! work him over! LOL.....
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    Originally Posted by Arlecchino View Post
    Hell yeah, every time I rotate exercises, which is roughly every three weeks.

    I never use cables, something about me being an old school, arrogant, elitist prick. I am careful not to cheat and get a good stretch on all chin/rowing movements, and never jerk the weight.
    I have to partly disagree, Eric, you are not old, arrogant or elitist.........LOL....

    but cables?? I just love them...I get such great isolation of lats from cables...
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    I used to have a similar problem....

    What about your biceps? Do your biceps feel really sore? If so, it could be that your pull muscles weak in relation to your push muscles. When this is the case if you go too heavy w/the weight, the biceps compensate for the weakness while the prime movers don't get as much stimulation..

    Foam roll and stretch your pecks and front delts before your back workout, use lighter weight and really focus "feeling" your lats and back muscles contract as you pull your elbows back.. think of your hands merely as hooks. Try that and see if it works..
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    Originally Posted by Mr. Someday View Post
    From the sounds of it, it isn't the exercises, but the mind-muscle connection and your form. I could be wrong, but it sounds like you are pulling with your arms and not your lats. Lats are one of those bodyparts that you really need to focus on and 'feel' throughout the movement. Try thinking of your arms as hooks the next time you do back and really focus on pulling with your lats.
    ^^^This.

    My lats really get a good pump off of these 2 execises. I flare my chest out and upward on all my pulldown movents and it really seems to activate and pop the lats much better. I do this on my seated rows as well, but not on reverse flyes.
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    Don't equate DOMS to equal growth or a measure of a good workout though. Although the folks that never ever get sore, I just don't know.

    I liked the response about pulling like hands are hooks. I try to get a pump in the lats, sometimes lots of sets or drop sets. I think the hardest muscles to develop.

    Try some ghetto rows.
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    I don't get DOMs in my lats often, but I have gotten them from deadlifts before more than anything.

    I do sets of 5 reps at my max and lower/upper back is sore the next day.
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    Thumbs up

    I'm pretty sure the problem is that I am recruiting ancillary muscles to assist mainly because my lats are way weaker than biceps and deltoids.

    I guess I will decrease the weight and work on mind muscle connection as suggested and maybe hit more volume since someone mentioned that too.

    Jetnic, I tried straight arm pulldowns and those felt like 100% anterior deltoid exercise.....again, I'm sure it was bad form.
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    I had this problem when i started, was dorm. A kid said the same thing to me a few weeks ago, i suggested form. So I watched him, backed his weight off and he paid attention to form, the next day he had to get someone else to scratch his nose he said. lol

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    Speaking of hooks, I have a pair that I used to use for back workouts. They made it easier to think of my hands as hooks and take the biceps out of the movements. But with the controversy here about the use of straps, I've left them sitting in the bottom of my gym bag lately. I still get great back workouts, perhaps because I developed that mind-muscle connection with the help of hooks.
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    Originally Posted by DaddyR View Post
    Speaking of hooks, I have a pair that I used to use for back workouts. They made it easier to think of my hands as hooks and take the biceps out of the movements. But with the controversy here about the use of straps, I've left them sitting in the bottom of my gym bag lately. I still get great back workouts, perhaps because I developed that mind-muscle connection with the help of hooks.
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    I had the exact same problem. Could never get my lats sore. Famous Arnold said that when he started out him and France would do 50 wide grip pull ups. (Its in his encycopedia as well) He stated that even if you could only do four at a time, do as many sets as necessary to get to 50.

    I did this and the first time I could only do 6 pull ups. Took me like 13 sets to get to 50. Man my lats were so sore for the first time in 3 months after that. I used that method for 2 months.

    Since I now can do 22 to start if I dont use weights. But this is what Got my lats to burst with what I call growth for me, Everything else I did didnt produce the results this did "for me". Funny..... my wife calls my lat muscles my newly grown side tumors =)
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    [QUOTE=stratuslover;306522111]I had the exact same problem. Could never get my lats sore. Famous Arnold said that when he started out him and France would do 50 wide grip pull ups. (Its in his encycopedia as well) He stated that even if you could only do four at a time, do as many sets as necessary to get to 50.
    QUOTE]

    X10000 have to squeeze the lats at the top, only way i learned the mind muscle connection.
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