How to Build Lower Lats

[@Verdad2024]

This guy should have 1M subscribers

[@HypertrophyCoach]

🙏🙏🙏

[@BuckingHorse-Bull]

the important question is. would it still be the same guy success changes people

[@MrTeagep]

@@BuckingHorse-Bull Greg Doucette's channel was good until he hit like 50k subscribers.

[@BrendanBryceFit]

@@BuckingHorse-Bull3 years later, HC is still a humble coach

[@N1education]

The lower or iliac division of the lats can be targeted quite well and biased significantly. It attaches to the iliac crest and lower ribs giving it a significantly different line of pull, rom, and orientation in respect to the rib cage. The argument for the pecs applies to the lats without having to go behind the body because 1- the insertion point does go posterior, but 2 because the rib cage acts as a fulcrum the fibers are able to act in a sagittal humeral extension while still having a respective inferior-superior force on the humerus. We have been able to bring these specific fibers up in many people using pulldowns that target the illiac fibers directly. Additionally the most upper thoracic fibers have a upward pull and are as different as the clavicular and costal pec . To say you can target specific pecs and not lats, would go against the mechanics, the data, and our real world observations and anecdotes. In your pulldowns where you are utilizing the side bend, this will prevent you from targeting those iliac fibers well which is maybe why you have this opinion. Happy to discuss - Kassem

[@blackhulk1984]

recommendation of frequency per week?

[@HypertrophyCoach]

Cool feedback! Like I said in the video, I think maybe you can bias different portions of them. So I’m not sure where there’s a disagreement on here. Magnitude of results maybe? Personally I wouldn’t promise a specific outcome, but If you guys are producing massive lower lats, keep killing it! I guess our slightly different opinion comes my view of the ribs as an anatomical pulley, not a fulcrum. And even though the ribs change the direction of pull (insertion tissue direction relative to the origin), the humerus position of a fully shortened “upper lat” vs a fully shortened “lower lat” doesn’t change the humerus end position much, comparatively to the difference of humerus position of a fully shortened “upper” vs “lower” pec fibers. Which is what I meant by the front vs back of the body comparison. (I know direction of force application can effect fiber biasing of course - why I think maybe you can likely bias them). Either way. We’ll likely just have a little bit of a difference of option on this one. Which is fine. Good for your business. People can just hit you up for big lower lats. And I’m happy to discuss. You still have my number. Unless you prefer the comment section?

[@N1education]

@@HypertrophyCoach I commented here for the benefit of the audience. Not trying to be disrespectful, but presenting the counterpoint. For sure magnitude is the key difference here, in that I would say it’s quite significant. And it’s definitely on par with the magnitude to which we can bias the pecs, both mechanistically and from what we can measure. Anatomically the respective difference of a fully shortened upper (thoracic) lat versus a lower (iliac) lat are quite similar to the respective chest divisions. The lower pec and lats are both shortened with humeral depression and the upper pec and lats in elevation. Your looking at around 20 degrees difference in shoulder extension between the upper and lower lats and 25 on the pecs if you measure pure sagittal plane, but if you measure in the planes of the tissue they are almost identical. . Hypertrophy is incredibly hard to measure, and it’s true we can only bias not isolate. So I’m careful what I do claim, but this is one I’m pretty confident in, and for sure confident the magnitude is right on par with the pecs because mechanically they are basically a mirror when you look it things in all planes and and full ROM.

[@N1education]

@@HypertrophyCoach it only help the algorithm anyway 😉

[@igorpetak3963]

First of all, I'm not by any means, expert in biomech. so i can only speak from anecdotal experience (mine & people i helped). IMO you can definitely target the specific area of lats by way you set up and elbow path (pulldown - illiac or rows - lumbar and thoracic). I used set up and cues that i saw on N1 videos and it made huge difference in my training but also in training regular, everyday people and advanced athletes as well. And better thing in all this, the progress can be measured bc people who didn't even now that they have lats, now have them. The best thing is...i just showed them the movement, set them up and after work done they alone could show which lat division they "worked" ( don't wanna say "felt"). Watch on that shoulder extension, add slight adduction (inward arm path) and don't include any thoracic ext. so that elbow don't go past your torso, don't rotate your torso (that's not function of lat) and your body will take care of itself and any of 3 lat divisions you wanna target/ be more specific about

[@OolabaSwa]

the wrappy aroundy cue when training back and adding better bracing to some of my movements has helped tremendously thank you and hope to see this channel grow it deserves it

[@JustenHarden]

Appreciate the realistic info + tips! I like the way you explain the biomechanics of it. Got yourself a new sub 🤜🏼🤛🏼

[@migch28]

This is the BEST lats explanation on internet so far to me! ❤❤❤❤

[@beardedtyke]

Been waiting for this dude 👍👍. I really struggle with low lat growth, recruitment, best exercises, movement patterns. Awesome 🔥

[@coachsouvikbanerjee5794]

You can look upto my transformation and how i completely transformed my back especially my lower lats. I would say the best things that worked for me is Rack pulls,lower lat lat pulldown with rope or any grip that gives you a free range of movement and you can really squeeze that lower lat region, single arm seated row, hyper extension. The main thing putting a good amount of load and tension in it. Also yes it comes down to giving it time to grow. I actually have divided my back days in a way where day one focuses a little bit more on lower lat region (with ofcourse a bit of upper back region) and day two is more on upper back

[@HannahGaneganergains]

This video is literally amazing!! Its honestly one of the most helpful things I've ever watched! thank you so much!!

[@johntrains1317]

Wow. There's so much useful info. The point that, going as far back as you can is more upper back then lat really clicked w me cause I used to do that but I almost never felt my lat doing it.

[@TheOriginalFayari]

The way I do it is that I try putting my elbows into my back pockets. Literally, no way to do it without engaging your lats.

[@kisbob5254]

I've been training for almost 2 years and couldn't feel any pump or soreness iny lats... only in the teres and traps and rear delts. I made gans in my lats, but these are obviously noobie gains, so I decided to finally try something new, and I bumped into a video from John Meadows where he shows us the One-Arm BB row and holyyy cow IT HELPED ME A LOT. It put a much higher sretch on my whole back and I had to play around with my feet placement to feel the lower lats too , and finally, I GOT LAT PUMP. It depends on person if you need to place your legs forward or backwards, also experimenting with your hands' pulling direction as you said, but once you feel the pump in the right place, you will know its working!

[@CarLos-eh8fh]

I’ve been pulling my arms straight back instead of wrapping it around. Thanks coach. Gonna go try these pro tips now!

[@matusmasir1054]

I LOVE.. literally LOVE..... this nerd stuff..... Not long ago, I apply the T = r x F into my training and the result are outstanding ... rly looking at my training and the time in the gym and exercise choice more from a physicist standpoint and less from an average Joe perspective.... understanding training of a given muscle in different lengths, understanding the moment arm and the force vector in a given machines or exercises in general automatically cut out the garbage ones and show better options.... not to mention that the thinking how to make the garbage one better one is extremely funny for me .... sometimes everybody in the gym is looking what the hell am I doing, but I know my sh*t....my favourite is Barbell Hip thrust with low pulley attachment connected to the bar ... Top position is overload by the weight on the bar while low (the stretched one), which lose Torque coz of moment arm (if only bar is used), is overload by the low pulley attachment and its load ....

[@curtiswitherspoon3139]

I'm a big proponent of using straps and ankle cuffs for back training. I like to take the forearms and grip completely out of the equation. Definitely gonna add your instruction to my workouts.

[@Healthy.Body.HubChannel]

This video motivates me to keep going! 🔥 Your energy is infectious. Any plans for a follow-along video soon

[@catlover9865]

This is the best video on the topic I have come across so far. Thank U for the content.

[@BuckingHorse-Bull]

I use the cue of bringing my elbows and toward the bullseyes he mentions at 9:00

[@kh4llati]

just you becoming serious about youtube, make my training more productive and high quality, Thanks

[@speedo1105]

everybody has the "secret", the "number one", the best",etc. most of them are merely a variation of "stuff we've done for decades. follow the fibers to determine the action. however i did enjoy the anatomy discussion. and he did a good job of presenting his views. being a competitive swimmer, the teres is a very important muscle, inspite of it'sd smaller size.

[@johnspartan9839]

To the drug enhanced athletes these little details may not make a huge difference but to a natural bodybuilder these tips are game changers. Joe promotes the importance of positioning and how to effectively apply it.

[@parkz6017]

It would be the same for everyone.

[@johnspartan9839]

@@parkz6017 Nah! When you're "on" you could do partials and you'd grow like a weed.

[@ryanrogers8211]

@@johnspartan9839 a lot of enhanced guys do not grow like weeds no matter what kind of training they do. It’s not so simple as that.

[@johnspartan9839]

@@ryanrogers8211 yes it is

[@ryanrogers8211]

@@johnspartan9839 have you never met an enhanced guy who doesn’t get good gains? The PEDs aren’t the only variable of course they’re the main one

[@train_with_alok]

Without any weight I started feeling my lats due to these steps... 😮🔥🔥🔥

[@okronk]

Thanks. Good info. Maybe visualize putting your elbow in your back pocket?

[@adamkinglive85]

i swear back is the hardest thing for me to even connect to on a mind muscle connection basis. some days are great some days i feel like im lost. i just need 2 sets of full back workouts and id be set

[@ayadakbar8721]

This guy should have10M subscribers

[@christosskouras2053]

The best mindset when it comes to bodybuilding is yours, Very specific and scientific info's keep it up !!

[@mangosamosa4378]

FANTASTIC explanation. Subscribed.

[@calebswartzpt]

A back training video not based on the concept of thickness and width movements. It’s like this anatomy stuff kinda makes sense. Who would of thought?

[@MrFsomething]

First video I've seen from you. I just subscribed, this is an excellent breakdown explanation! 🤘🤘

[@HypertrophyCoach]

Welcome aboard! 👊🙏🙏🙏

[@stephanreichelt1960]

at the end of the day your latsa inserty where they insert, same as peak for bis etc.what you need to focus on is maximum development

[@waxwork34]

thanks for your realistic and scientific point of view, very interesting!

[@markpuccetti3444]

ok but what exercises do you recomend!

[@UPGRADEX]

Hypertrophy Coach your content is world-class. Nice one. From personal experience and our client's experiences; Straight Arm Hanging Front Lever Variations if done with good form and consistently scaled in volume will 100% grow the lower lats more than any other back exercise.

[@emartinezr]

I think have really nice lat genetics because i'm able to get growth all the way down my lats. But for the most part I do pulldown type movements... so wide grip pull down, underhand pull down, neutral grip pull down, then I really stretch on the rows.

[@Deciden0w.]

The wrapping around que make sense. Looking forward to using these 💪 Solid video Joe thank you

[@HypertrophyCoach]

👊👊👊🙏

[@HistoryItch.]

Can't believe he gives out these tips for free

[@godsgiftto3arth]

I need this so much. My lats are shit

[@jj1393]

Same

[@rajeshwaran108]

Isolate With Straight arm Push downs

[@ronstanley9873]

this explanation helped me tons

[@thangavel7947]

Longing for this video. Thank you man🙏🙏🙏

[@DylanInAlbuquerque]

one question I have is if it is hard to actually bias lower lats like presented, would I be losing out a ton if I only did lat specific rows and not pulldowns? pulldowns always aggravate one of my shoulders which I have surgery history on. I am very consistent with lat rowing motions and those feel great, but I feel like i am missing out on "lower lat" stuff. would straight arm pulldowns be a good alternative to isolate "lower lat" instead in place of pulldowns if those don't bother my shoulder?

[@BFaluup]

Makes sense...in the past I focused on bringing the scap down first and it doesn’t feel right

[@saeed577]

What an amazing video. The tips were soooo special 👌👌👌

[@johnnylira3312]

In my opinion, Either Arsenal Strength Lat high row or Nautilus Nitro lat pulldown are best to bomb lats.

[@schmoeschlomo6972]

The function ofnthe lats is to pull the arms in and down at a slightly outward angle. A one arm lat-pull in would be the best exercise to specifically hit the lat muscle from insertion to insertion

[@Mikeyt2000]

Okay DOUG

[@schmoeschlomo6972]

@@Mikeyt2000 no probs, tubs

[@daverice23]

Also when rowing scapula depression helps and then holding in contraction

[@razif6916]

Nice..another variation is doing bent over dumbells rows hits it as well..but the head needs to be lower than the lower back.

[@real77630]

Can't agree more people think you can change the shape of your muscles ,spot build. You have one insert 3 origin you would need to have 3 inserts 3 Origins to emphasize sections of your back muscles.

[@carlcolvin8320]

You just had me think of more techniques when I do the seated row.

[@BodyOpt]

"tell a friend who wants lower lats"! love that 🤣

[@ehiggins360]

Gr8 sh!t. New sub. Wrappy aroundy.

[@oshando1995]

Thanks man. Learn alot from this video

[@keonhill2385]

Would wide grip pull ups help stretch the more horizontal lat fibers?

[@ammardamen2760]

Thanks so much for this video ,very instructif.

[@daniel-j-harris]

This was fricking awesome.

[@ScottJohnson-cf8fk]

If you have a wide waist should we be prioritizing things such as obliques & "lower" lat fibers or should we ignore it while focusing on the "upper" lats, teres, & delts to create a better V taper?

[@mustaphamustapha7546]

The best coach thankss

[@Zynexys]

Summary?

[@angusheine9650]

I know this is a bit older video but this helped so much! Keep up the great content

[@louistucci2354]

good information. can you address at some point lifters with long wing spans compared to there height and how this effects exercise selection for back.

[@Chevsilverado]

Better to choose exercises which have good lat activation while the arms are straighter. (If your biceps can’t keep up) Pulldowns only give really good lat activation towards the middle and bottom of the rep, which is where your biceps will be working the hardest. Long arms means your biceps will get tired quick. Unfortunately most lat movements rely on lots of bicep, so either grow big biceps, or you can pre exhaust your lats with some pullovers before doing pulldowns and rows. You can also make some conscious changes in pulldowns and rows to try to squeeze the most out of the lats before your biceps get tired. For pulldowns, before actually pulling down from a big stretch you should bring your shoulders down and back each rep. This means your lats are going to have to pull more from the beginning of the rep, which is also where they’re most stretched so it’s best.

[@zeeshanhaider-dz6ew]

Same technique should be applied in every rows exercise like bent over barbell rows front rows ,and also in every pull,no matter whats the grip wide medium.or close???

[@Lukedapook]

Good educational video!! Thanks for the info, definitely gonna help with the muscle connection and control of just the lats or the upper back. Great example

[@maurelsantos]

Amazing content. 👏🏽👏🏽

[@karlstromleyplease]

Very informative and lots of great actionable cues for training lats!

[@dzieciakibystrzaki5286]

Źle to ma narysowane. Wygląda jak by dół najszerszego to były jakieś guzki na środku pleców

[@gracecar5820]

Great video. Confirmation of my lat technique.

[@Gropmag215]

Really great explanations. Thank you.

[@GodsBackBaby]

So why are there hundreds of different exercises, that we incorporate 3-4 each workout instead of just one?

[@mikehammer2408]

Training back entirely is to hit it at every single arm angle. Big key is to initiate with the elbows and Not the wrist and biceps. Way too many people are using their biceps as the main puller when doing back routines and nothing wrong w it but if your intent is to train back then Use the back to move the weight. Remember this moto "BACK & ELBOWS"

[@kevinillangakoon4456]

Makes a lot of sense bro🔥

[@ericm.6732]

please do rear delts next

[@Lucifer2x2]

Please add subtitles

[@wreckit.fitness2501]

Great info mate 👍

[@mannyatyourcorner4043]

wow feeling blessed to find 🙏 you

[@lorenzomartinez8640]

What’s your current workout split ?

[@ryanrogers8211]

You can get the app to see

[@dragosmeszaros4426]

@HypertrophyCoach I have a question if you could answer. When I train my back, over the course of the whole training i get this itchiness under the skin above the lats which makes me wanna scrape the whole time. I am verry curious what is that. Thanks in advance!🙏

[@kodymcgrath7148]

Id guess nerves? I get weird nerve feelings and tinglings through back workouts as well as i broke my pelvis and my back is crooked and curved. Im guessing just nerves getting pinched or agitated

[@rcg2665]

Wow u got good content man keep it up

[@Sivakumar-bs1hs]

Full range chin ups best for lower lats

[@amitkatoch3810]

Very informative sir👍👍👍keep going on

[@FatCatWithAStrawHat]

Very useful, thank you!

[@leebrandonlawrence829]

Yesss, ive been wondering how to really hit this

[@cryhfox-gamingandanimenews9992]

u will make a big impact in the scene bro

[@yannah159]

Cody’s Tramp stamp 😂 I heard you say it!

[@johnphelan5265]

Such a great video. Im training back tonight aswell. Subbing and watching more

[@musclebone7875]

I'm good in the lower lat area!😆

[@msees-2002]

Thank you very much

[@raywhatley2201]

Did he say there are things that can make a muscle grow longer? I don't think so. Of course my kinesiology class was 35 yrs ago.

[@sinnerfreaky]

Great video.

[@rajatsansaniwal3205]

I was not moving my scapula! I was doing it wrong all along😂

[@eagleelisei]

Can you do a "How to Build Upper Pecs"?

[@musclebone7875]

Incline presses and Incline flys

[@markjones624]

Dumbbell decline,flat dumbbell press,cable fly's. Incline stuff do not work upper pecs they just smash your shoulders. Not done incline for over 3 years my chest is massive. 👍

[@konradsudyka4829]

@@markjones624 you probably do too much of an incline and or arch. When I do incline bench the stretch in my upper chest is literally painful as fuck. Bar path is important too, you need to touch close to your clavicle

[@fayizfz]

What about upper lats?

[@meisdetermined]

Tramp stamp…Well there was a visual I wasn’t expecting lol

[@entitiessoul]

Still till this day I have no idea what lower lats are.

[@pete8319]

4 the algorithm 💪🏻

[@esistwieesist6835]

Please with translationfunction.....✌

[@Phyzeke]

Great articulation, broken down well.

[@adrians5875]

yea

[@ebbanjenkins5960]

People mistake my well developed lower lats foe spare tyre

[@x-man4710]

Please can you activate automatic subtitles?

[@RichFitzwel]

Hopes and dreams shattered lol

[@manuelcrailcolmenero5151]

Thank you!!!

[@bobmcfeeasdksjdifjsii6097]

This video is funny. I can give a single workout and tip that makes this entire video useless: Close grip barbell rows, making sure they cue themselves to try to "pull the barbell apart" at the top end of the range of motion, while making sure they don't create too excessive of a back arch. Go try it. Done. Secondly, single handed bended cable pulldown. Sit next to cable machine, make sure line of pull/cable is to your side/10-15 degrees in scapular range, everyone can choose what feels best for them. Get that elbow to your hip, and then bend the thoracic cavity to the side, keeping the lumbar neutral, beautiful contraction but the eccentric is literally on a different level, its on its own dimension brother.

[@siddharthdahiya9748]

Thank u sir🙏