T Nation

Width Specialization

Does anyone know of a program that is really effective in specializing on ‘width’? i guess width, when i refer to it, it wide lats, wide shoulders, ect, things that emphasize a V-Taper. I feel that, though i’ve made alot of progress, im lacking in this deptarment much more then say my back ‘thickness’. SO can anyone help me out?

Why look for a specialized program when you could likely just tweak a few things in what you’re currently doing to achieve the results you’re looking for?

How much weight are you adding for pullups?


Having the narrow clavicles that I do, I place a priority on increasing my width. I always start off with some kind of variation of side laterals, which are usually 12-15 reps and fairly controlled. Followed by DB upright rows with the DBs together in front of my legs, leaning over some, then pushing my elbows OUT and up until my elbows(not hands) are even with my shoulders, being more of a compound move I use heavier weight for 8-10 reps. Then I do DB SHIPS with elbows fairly wide for 6-8 reps. So I like to vary my reps depending on the movement.

OP, just work on getting a lot stronger at Rack Chins, and Partial ROM Weighted Pullups, where you only do the middle 50-70% of the movement, no lockout and no bottom of rep.

[quote]hungry4more wrote:
OP, just work on getting a lot stronger at Rack Chins, and Partial ROM Weighted Pullups, where you only do the middle 50-70% of the movement, no lockout and no bottom of rep. [/quote]

Why don’t you try getting some width yourself before you dish out such shitty advice

=)

[quote]MeinHerzBrennt wrote:

[quote]hungry4more wrote:
OP, just work on getting a lot stronger at Rack Chins, and Partial ROM Weighted Pullups, where you only do the middle 50-70% of the movement, no lockout and no bottom of rep. [/quote]

Why don’t you try getting some width yourself before you dish out such shitty advice

=)[/quote]

<3

[quote]hungry4more wrote:

[quote]MeinHerzBrennt wrote:

[quote]hungry4more wrote:
OP, just work on getting a lot stronger at Rack Chins, and Partial ROM Weighted Pullups, where you only do the middle 50-70% of the movement, no lockout and no bottom of rep. [/quote]

Why don’t you try getting some width yourself before you dish out such shitty advice

=)[/quote]

<3[/quote]

Is gud thing we knw he kidding! Or NFG and 2IC have to kill!

Kill SO much! Everyone that read thread!

Ok thanks guys i appreciate it. Ill try adding in upright rows to go along with my laterals, and focus more on the mid-ROM on my pullups.

I’d say do the back phase on IBB, but also read Dr. Clay’s article “Builder a Bodybuilder Back” and substitute workouts in. Ex:
Current IBB
Day 1 - Rack Pulls + Deadlifts + Medium-Grip Pull-Ups + Cable Rows
Day 3 - Rack Pulls + Barbell Rows + deadlifts + medium-grip pull-ups + cable rows
Day 5 - Power cleans from hang & db rows + med. ball slams & pulldowns

Possible Width Spec.
Day 1 - Rack Pulls + Medium-Grip Pull-Ups + V-Bar Pulldowns or Nuetral grip Pull-Ups (this is just a personal thing, i can really feel my lats) + Cable Rows
Day 3 - Rack Pulls + V-Bar Pulldowns/Nuetral-Grip Pull-Ups + Deadlifts + Cable Rows + Medium-Grip Pull-Ups
Day 5 - Med. Ball Slams & Pulldowns Or V-Bar Pulldowns + Power Cleans from Hang & DB rows

This is just how id do it, im not saying this is 100% the right way to do it.

[quote]kjmont wrote:
I’d say do the back phase on IBB, but also read Dr. Clay’s article “Builder a Bodybuilder Back” and substitute workouts in. Ex:
Current IBB
Day 1 - Rack Pulls + Deadlifts + Medium-Grip Pull-Ups + Cable Rows
Day 3 - Rack Pulls + Barbell Rows + deadlifts + medium-grip pull-ups + cable rows
Day 5 - Power cleans from hang & db rows + med. ball slams & pulldowns

Possible Width Spec.
Day 1 - Rack Pulls + Medium-Grip Pull-Ups + V-Bar Pulldowns or Nuetral grip Pull-Ups (this is just a personal thing, i can really feel my lats) + Cable Rows
Day 3 - Rack Pulls + V-Bar Pulldowns/Nuetral-Grip Pull-Ups + Deadlifts + Cable Rows + Medium-Grip Pull-Ups
Day 5 - Med. Ball Slams & Pulldowns Or V-Bar Pulldowns + Power Cleans from Hang & DB rows

This is just how id do it, im not saying this is 100% the right way to do it.[/quote]

What kinda volume we talkin’ here? Multiple work sets per exercise, or ramping up to one heavy hard set, or what?

With any significant amount of volume doing this, I see it leading to fail and injury, personally.

The volume im talking about is the standard IBB recommendations.
Day 1 - Ramp Up to Heavy sets
Day 3 - Heavy-ish Active Recovery Circuits
Day 5 - Dynamic Pre-activation and Capacity ramping

And of course just recognize when you need to cut or add sets to fit your workout needs that week.

[quote]kjmont wrote:
The volume im talking about is the standard IBB recommendations.
Day 1 - Ramp Up to Heavy sets
Day 3 - Heavy-ish Active Recovery Circuits
Day 5 - Dynamic Pre-activation and Capacity ramping

And of course just recognize when you need to cut or add sets to fit your workout needs that week.[/quote]

I think my ass just exploded from so much pretentious wordage.

lol god DAMN i hate that kind of shit with a passion

[quote]mr popular wrote:

[quote]kjmont wrote:
The volume im talking about is the standard IBB recommendations.
Day 1 - Ramp Up to Heavy sets
Day 3 - Heavy-ish Active Recovery Circuits
Day 5 - Dynamic Pre-activation and Capacity ramping

And of course just recognize when you need to cut or add sets to fit your workout needs that week.[/quote]

I think my ass just exploded from so much pretentious wordage.

lol god DAMN i hate that kind of shit with a passion[/quote]

I know right? Not to rag on anyone…but my method of simply ramping to 1, SOMETIMES 2 top sets is working pretty fucking fantastically for me…

some people make this shit WAY too complicated.

[quote]kerplunk wrote:
some people make this shit WAY too complicated.[/quote]

Because it makes them feel more advanced than people who are twice as strong as them.

“You could NEVER do something so complicated and specialised like me, I am WAY more experienced with conjugate emphasis on speed with secondary focus on impedance of estrogen production through precisely times circuits utilizing a unique pre exhaustion method”

[quote]kerplunk wrote:
some people make this shit WAY too complicated.[/quote]

I wasn’t trying to make it complicated. I said the standard IBB setup, how is that complicated.

[quote]kjmont wrote:

[quote]kerplunk wrote:
some people make this shit WAY too complicated.[/quote]

I wasn’t trying to make it complicated. I said the standard IBB setup, how is that complicated.[/quote]

Standard I,BODYBUILDER setup is rather complicated by default…

[quote]hungry4more wrote:

[quote]kjmont wrote:

[quote]kerplunk wrote:
some people make this shit WAY too complicated.[/quote]

I wasn’t trying to make it complicated. I said the standard IBB setup, how is that complicated.[/quote]

Standard I,BODYBUILDER setup is rather complicated by default…[/quote]
^this

I think some of these programs are written by people who just are forced/expected to come up with the next big thing/program.

but whatever gets you through the day I suppose… thats just me.