The Intelligent & Relentless Pursuit of Muscle™
Brotherhood of Iron
 
Iron Forum
1
 

hlss09
Level 3

Join date: Jun 2010
Location: California, USA
Posts: 2356

This thread is similar to the T Cell's 'Graffiti Wall' or whatever. This is a place to ask questions, voice opinions, and discuss all things related to training, nutrition, and the like. I figure that the actual BOI thread is a group training log, so this thread will be specifically for anything else.

I'll start.

I realized that I need to bring up my back width (as well as everything else). I was talking to Maiden3.16 and he mentioned working up to a top set, then sticking with that weight for a few sets. So, here's an example:

BB Row:
135 x 10
185 x 10
working sets:
225 x 10
225 x 6
225 x 8

Usually I would've moved on after the first 225 set, but I feel like the extra volume will help my back grow.

This is just one volume technique. What do you guys think, and do you have any other suggestions on bringing up lat/back width? Any good exercises?

  Post New Thread | Reply | Quote | Report
 

DoveofWar08
Level 4

Join date: Mar 2010
Location: Texas, USA
Posts: 1274

Hmm.... here are a few that I have done that I feel have worked well for me in the lat development department:

1. Frequent chins/pull ups. These are not done to failure, but as warm ups and in between sets. Really all you do is between each set of whatever you are doing, go do 3 chins/pull ups. Alternate grip and hand placement. These should not be done to failure and should be as explosive as possible.

2. Weighted chins/pull ups. Get strong with them, and size will happen.

3. High volume pull ups on your back day. This can be done in a number of ways, however one that I like is the ladder set done with bodyweight, do 2 chins, rest for 15-30 seconds, or a few breaths, then do 3, same rest, then do 5, take your rest, then do 10. Or start at ten and go to 5, 3, and 2. Then in one ladder set you have 20 pullups. This can make getting volume in much faster than traditional straight sets.

Beyond those, simply get stronger on your row variations. The exact one I don't think really matters all that much. Not really too many tricks to this.

  Post New Thread | Reply | Quote | Report
 

DoveofWar08
Level 4

Join date: Mar 2010
Location: Texas, USA
Posts: 1274

Add to that: The ladder set technique can be done with damn near any movement really. I just find it very easy to use on chins, dips and other bodyweight variations.

  Post New Thread | Reply | Quote | Report
 

hlss09
Level 3

Join date: Jun 2010
Location: California, USA
Posts: 2356

Dove, good stuff. I'm surprising weak on pullups and most other BW exercises. So, I'm staggering pullups in between sets on non back days to get in extra work. I'm also using Dr. Clay Hyght's 'chest' program. It's basially this: keep your routine, but add in 3 sets of pushups @ 80% of your max. So if you can do 20 reps, only do 15-16. Do that 3 times on week 1, 4 times on week 2, and so on. I have a link to the article in my training log.

  Post New Thread | Reply | Quote | Report
 

Achilles of war
Level 2

Join date: Jun 2008
Location: Florida, USA
Posts: 1156

Calling all BOI. The weekend of March 2, 2012 is the Arnold Expo. I will be going with some friends, it is in Columbus, Ohio. If anyone else is going or interested hit me up and we can wreck havoc, meet huge pro lifters, and get a lot of supplements for free or discounted.

A general admission to the expo and fitness expo for the weekend is like 32$ after that you pretty much have to choose what you really want to see. I think tickets to the Arnold Mens BB Finals are around 115-200$ not exatly sure though. Anyhow Ill be there.

Achilles

  Post New Thread | Reply | Quote | Report
 

Blaze_108
Level 1

Join date: Nov 2007
Location: Illinois, USA
Posts: 2690

Achilles of war wrote:
Calling all BOI. The weekend of March 2, 2012 is the Arnold Expo. I will be going with some friends, it is in Columbus, Ohio. If anyone else is going or interested hit me up and we can wreck havoc, meet huge pro lifters, and get a lot of supplements for free or discounted.

A general admission to the expo and fitness expo for the weekend is like 32$ after that you pretty much have to choose what you really want to see. I think tickets to the Arnold Mens BB Finals are around 115-200$ not exatly sure though. Anyhow Ill be there.

Achilles


I'm more than likely going to be going. I went last year, just hit up the stands for one day, met a couple pros. Watched to strongman comp, didn't actually watch any of the BB. Met Ed Nunn, Marcus Ruhl, and Manuel Romero.

Saw Arnold, Jamie Eason, Jay Cutler, Lou Ferrigno, Frank Mcgrath, Erik Fankhauser, and Frank Zane. Ferrig and Zane wanted money for an autograph and picture, unfortunately. Actually had Carmen Electra walk right past us too.

Had a great time, at the expo itself I spent
$100, but came out of it with:
6 shakers
5 T-shirts (got one autographed by Erik Fankhauser)
Wrist Wraps
Wrist Straps
$60 headphones (got them for 40)
liquid chalk
about 20 pre-workout samples
about 20 protein samples
like 5 thermo samples
like 10 protein bar samples
and some other shiz I'm sure I can't think of right now.

I had a great time, only problem is it lines up with the first weekend of spring break, so it effectively torpedoes most spring break plans. Worth it though, at least for me.

  Post New Thread | Reply | Quote | Report
 

Achilles of war
Level 2

Join date: Jun 2008
Location: Florida, USA
Posts: 1156

Sweet. well i am 90% going as of now. Talking to some people getting a group together. Id definitely hit up the stands and stuff but also want to see some strong man and maybe some bb parts of hte shows

  Post New Thread | Reply | Quote | Report
 

ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3836

Achilles of war wrote:
Calling all BOI. The weekend of March 2, 2012 is the Arnold Expo. I will be going with some friends, it is in Columbus, Ohio. If anyone else is going or interested hit me up and we can wreck havoc, meet huge pro lifters, and get a lot of supplements for free or discounted.

A general admission to the expo and fitness expo for the weekend is like 32$ after that you pretty much have to choose what you really want to see. I think tickets to the Arnold Mens BB Finals are around 115-200$ not exatly sure though. Anyhow Ill be there.

Achilles


I'm definitely going again next year. Also, I think all of the Indigo Bootcamp guys and I are going to meet up. This should make for a great BIG T-Nation meet up! Maybe there is a Gold's Gym or something nearby we can all get a session in at.

  Post New Thread | Reply | Quote | Report
 

PB Andy
Level 100

Join date: Mar 2006
Location: Illinois, USA
Posts: 9549

I think I will be going along with a special guest... see you guys there.

edit: make that 2 special guests from T-Nation.

  Post New Thread | Reply | Quote | Report
 

Achilles of war
Level 2

Join date: Jun 2008
Location: Florida, USA
Posts: 1156

Alright sounds good still lots of time but when it gets closer we can talk about meeting up and such.

  Post New Thread | Reply | Quote | Report
1