5 Key Lat Training Secrets! EVERYTHING You DIDN’T KNOW About Working the Latissimus Dorsi [5MM Lats]
Vložit
- čas přidán 16. 06. 2024
- If you like this video, you'll LOVE Fitness-Tip Friday! My FREE weekly e-mail newsletter that is always short, significant, and science-based - bringing king-sized value in a bite-sized package! 👉 www.dr-gains.com/fitness-tip-...
Be sure to subscribe before you go! 👉 / drgains
===
**LINKS**
All-Access Basic Membership 👉 www.dr-gains.com/all-access
FREE MONTH Code: 5MM-LAT-VID
Hypertrophy Series Total Back Program 👉 www.dr-gains.com/hypertrophy-...
Region-Specific Hypertrophy Vid 👉 • YES, You CAN Work Your...
Fitness-Tip Friday Newsletter 👉 www.dr-gains.com/fitness-tip-...
Content Requests & Feedback 👉 www.dr-gains.com/content-requ...
Dr. Gains BFR Bands:
Nylon & Metal 👉 www.dr-gains.com/bfr-instruct...
Professional Inflatable (Used in Video) 👉 www.dr-gains.com/professional...
Instagram 👉 / michael_kamalu
TikTok 👉 www.tiktok.com/michael_kamalu
Anatomy animations powered by Muscle & Motion! 👉muscleandmotion.pxf.io/6b46Nr
CZcams 👉 / @muscleandmotion
===
Key Timestamps:
0:00 Intro
1:13 Quick Lat Facts
1:47 Latissimus Dorsi Anatomy
2:17 Movements & Isolation Lat Exercises
4:07 Region-Specific Hypertrophy
5:04 Compound Lat Exercises (Pull-Ups, Lat Pulls, etc.)
6:45 Injuries & Mobility (Lat Stretching & Myofascial Release)
7:34 How to Access the Extended Mastery Version (Free Month)
8:03 Hypertrophy Total Back Program & Fitness-Tip Friday
===
Did you know that the latissimus dorsi (aka the "lats") have inner and outer regions, and studies show they can be preferentially trained? And that if all you’re doing to work your lats are lat pulls, pull-ups, and straight-arm pull-downs, you’re only significantly engaging the middle region, and leaving massive "side-lat" gains on the table?" Or did you know that lat mobility training can prevent shoulder dislocations, relieve rotator cuff pain and even resolve lower back pain?
Well in this episode of my 5-Minute Muscle Series I’ll be going over absolutely everything you need to know, including a lot I guarantee you did not know, about training the largest back muscle - the latissimus dorsi or “lats”!
QUICK FACTS
-The lats cover more surface area on the body than any other muscle
-The medial fibers are mostly oriented horizontally, while the lateral fibers are mostly oriented vertically, which affects how they behave
-The lats are made up primarily of type 2 muscle fibers, so heavy, powerful, or explosive contractions will work them best
-There are more movements that work the lats than any other muscle in the body
-In some people, the lats are actually attached to the pecs or biceps, forcing those muscles to work together even more than they normally do
ISOLATION EXERCISES
-Because its origins are behind their insertion point on the arm, when the lats contract they perform shoulder extension. So exercises that pull the arm back from out front will target the lats. However, most people do these pull-downs with their arms pronated, when using a neutral arm actually activates the lats more
-Since its origins are also medial to their insertion, the lats also perform shoulder adduction, so exercises that pull the arm from the side back to a neutral position will target them as well. And again a neutral grip engages the lats the most.
-Because the lats wrap around the inside of the humerus, they also internally rotate the arm. So all internal rotation exercises work the lats, however doing the internal rotation with your shoulder abducted to the side targets the lats significantly more than when it’s adducted.
-Since the lats have origins that are below their insertion, they also perform shoulder depression. So exercises that pull the shoulders down also engage the lats. However shoulder depression works the lats best when the arms are fixed overhead, and the motion is angled backwards.
-Since the lats have origins that are below their insertion on the side of the body, they also perform lateral flexion of the spine. So exercises that pull the upper body to the side also target the lats.
REGION-SPECIFIC HYPERTROPHY
Studies show that the lats are functionally separated into two main regions, medial and lateral, or inner and outer. And each of the movements we just went over engages one region more than the other. The movements that preferentially work the inner lats are:
-Shoulder extension
-Shoulder adduction
-And internal rotation
While the movements that preferentially work the outer lats are:
-Shoulder depression
-Lateral flexion of the spine
-And Anterior pelvic tilt and lower spinal extension
So you can see that the only lat exercises that most people do (pull-ups, lat pulls, and straight-arm pull-downs) ALL preferentially target the inner lat region. While if you want to widen your back and get that lateral lat definition, you need to target the outer lat region!
Mahalo for watching! 🤙🏼Which muscle should I do next?? Also, if you're interested in viewing the extended, 5-Minute Mastery version of this video within the Dr. Gains All-Access Basic Membership, you can do so for FREE by using the code 5MM-LAT-VID on the membership checkout page, which will give you a free month ($9.95 / month after that if you choose to keep the membership)
Love your channel bro!
Saying mahalo without acknowledging the Maui fire is low
Chest
Forearms
THANKS! DOC BUT PLEASE MAKE VIDEO ON SHOULDER WORKOUT WITHOUT ANY EQUIPMENT NEEDED SO WE CAN WORKOUT AT HOME ❤❤❤❤❤HOPE U HELP US ☺️
another insane video by dr gains....i just finished binging all your videos and have learnt so much. Ive spent a year in this yt fitness rabbithole and watching the info you provide in your videos i feel i mentally levelled up in my fitness journey...kudos for the great work
Thank you my friend - glad I could help!
Time for a 3 hour lat workout!
After the 8 hour arm workout. Right babe?
You are the electric vehicle to the 1912 crankstart vehicles of the exercise past. Fantastic.
nice video hope to see and know more about the traps in the next video...
What I got from how to train your lats from this video is that your lats do basically everything lol.
Dr Gains, been a big fan for many years, awesome work once again, perfect explanations, magnifique
Mahalo! 🙏
I’m just finding your channel and seen a few videos. going to binge your channel on my deload and try some of these next mezzo, i don’t like all the movements you talk about but some make sense and resonate with what I want. Very happily subscribing now cheers.
Commenting to show support because this was so concise and informative. I tend to subscribe to channels that are consistent, informative, and have an inviting atmosphere like John Meadows' channel or Alex Leonidas. Gonna be a subscriber soon the way things are looking here. Keep up the good work!
Trying that compound move tomorrow! Seems fun!
Doc, would be great if you made a compilation of your compound moves
Great suggestion!
Thank you doc, great information. It would be great to see video on how to target the upper back muscles, aside the one with the combo to hit all the back muscles. I am asking this because my upper back is still lacking even if i made a priority out it. Right now I am experimenting with different grips and exercizes, from inverted rows to chest supported rows, etc
Thank you 🙏 always for your knowledge. Can you please make a video on which muscles are used for punching and exercises to develop the muscles. Thank you
Added to my list!
Im one of your #1 fan im learning ❤❤❤ in your video
Awesome video. Any exercise in particular you would recommend for the outer lats that incorporates the multiple motions? Also does partial range matter for the outer lats just like the top part of pull-up does for the inner lats? Thanks!
A detailed look at one of the abdominal muscles the Quadratus Lumborum please. Thank you
I’m a big fan of your content but I think there is a massive difference between exercises where lats may happen to perform an assisting role vs genuine lat isolating exercises with a lot of mechanical tension that will put on large amounts of tissue.
I do not think scapula depression and lateral flexion are going to build your lats much, but do pull ups regularly and with different grip positions and I guarantee you’re going to go up 2 shirt sizes.
That's a fair comment, and I like the way you're thinking. However, in this case I have to disagree with you. First of all, pull-ups are by no means a lat isolating exercise. In fact it's one of the most complex compound upper body exercises that exists with the number of different primary agonists it engages. And in many pull-up variations and grip positions the lats aren't even the agonist that takes the most of the load. So again, while it's a great exercise and you can definitely build the lats with it, it's not a lat iso exercise by any stretch (although my compound lat exercise I demoed is close to a pull-up motion and DOES work it far more than any other muscle). Second, I believe you're forgetting that the lat movements that pull-ups work - shoulder adduction and extension - both preferentially engage the medial lats. So you need the other movements to preferentially work the lateral lats.. which is both the hardest region to work and the region that most people want to develop more. And while you're correct that the lats usually take on a secondary / assisting role in most exercises that target scapular depression and lateral flexion, there are modifications you can make to change that. I go over that in much more depth in the extended mastery version of this video... but for example with lateral flexion, if you angle the eccentric phase forwards and then the concentric phase backwards, you'll take load off the obliques and absolutely nail the lats. You'll even feel it specifically in the lateral region of the lats. There are little tweaks and modifications like that with virtually any exercise that are very effective in selectively targeting specific muscles - or evens specific muscle regions - over others. The lats are also the primary agonist in anterior pelvic tilt, and again you can modify the movement slightly to place even more emphasis on it. Hope that all makes sense!
@@DrGains I'd like to add that on the pulldown, to me it appears that an underhanded grip with elbows close to the body pulling down into the lats work them more than a wide overhand grip with with chest up, simply because the first isolate them. Wide grip overhand with a lean back hits the mid back, lower traps and rear delts more. Wouldn't you say.
Yeah agreed with you bro. Low load to the lat how tf u gonna grow themshits
@@DrGains interesting, I’ll give it a go then cheers
Great video as usual. I would love a quad in depth video. Especially targeting the outer sweep and tear drop to give my leg a nice full look. 💪🤙
Me too 😊!
Great. I understand lats more. I am interesting in workout which isolates on infraspinatus muscle.
That was awesome. I learned so much. Thank you so much 😊
Great to hear!
excellent
Nice info, like always!!
But for lat pulldown hypertrophy, wouldn't a narrow grip be better? By improving the alignment we will have more capacity to apply force so the muscular stimulus will be greater🤔
Nice video, I defenitely didn't know a lot of the facts presented, especially regarding the regional activation.
6:30 can a one dumbbel lat poolover (lying with your back on the bench with elbows apart) get the same activation? I was wondering since they look very similar.
Timing i9s great with back day being tomorrow. A lot in this video so I'll watch it more than once. But I will do the twisting pull up tomorrow
TY for the detailed, science based information. I will incorporate these for sure. Question - Do you think these are good for Hypertrophy? (they look like more functional and mobility exercises) Again, great video!
The great House of Hipertrophy makes a video with 36 studies just on the dorsal and I show that open pulls working in the sagittal plane activate the lower dorsal more.
Please make more videos of cables
Please make a video on
full body(3x) vs brosplit &
myoreps (rest-pause)
What about doing a CARBS video like the protein one? Thanks
Mr dr gains im your regular viewer and loves to watch your video without missing any of them .
I want to talk you personally and i must need your help for my body recovery
How it can be possible please:(
Pls do how to hit every muscle on the posterior chain individually
Make a video on forearm
Can I get some exercises that are for the lats and that target the outer region? I only saw exercises for the lats that target the inner region at 4:54
0:17 f*ck yes I wish I knew that before hurting my back and rotator cuff
What about stabilization like RDL’s or deadlifts
At 2:30, neutral grip is preferred to pronated grip for shoulder extension lat activation (single arm pull down). At 5:20, overhand grip is preferred to underhand grip for compound exercise lat activation (pull up, lat pull). The two seem to contradict unless
1. The grip should vary along the range of motion, from neutral at the start, to pronated at the end; OR
2. Neutral grip is always preferred to the other two grips, but bar pull up or pull down only allow for either pronated or supinated grip.
In this sense, is chin up (supinated grip) always inferior to pull up for lat activation? I thought the opposite since the teres major is more involved in a wider and pronated grip.
Hello, try turning your hand and do a pull up.
The way your hand grip the bar inner and outter hand pull up
You are best
Is there a way to fix shin splints?
great video but please check your sound its not clear
Nothing, nothing is better for developing the lats like Arthur Jones pullover late machine.
So what were the exercises that target the outer lats? You went through a bunch of exercises and only seemed to spell out those that target the inner lats.
What about the lower outer lats? That's the part I need to work on.
FOLDINGS UNDER ARMPITS WITH ON LINE WITH NIPPLES HOW TO REDUCE THE FAT IN THAT REGION, AND WHAT ARE THE MUSCLES RESPONSIBLE?
This is the kind of information that I'm looking for from a long time.
I used to do pushups and I saw it shows only middle region development and no biceps development in pullups these kind of videos make me understand what exercises target which muscles.
.
THANK YOU DOC,
yours efforts worth it.
Dang the lats are complex AF
Butterfly Pullup from CrossFit is good exercise or not? And what is your opinion about CrossFit workouts, can you make a video about that?
Not a fan of butterfly or kipping pull-ups for most people, since it's very difficult to use perfect form and extremely easy to injure yourself. If you're advanced and have a coach who can guide you through it, then I have nothing against it. That pretty much applies to most crossfit workouts in my opinion. But I'll add a deeper dive into it to my to-do list!
@@DrGains thanks
You are funny 😄 !
I agree that this is good stuff but why do you have small lats?
Does the bent over row (or a body weight row with bar or rings) do anything better or different with the lats than the pullup/ lat pull?
Rows are for upper back
@@MySwagg93they work the whole back. A lot of people even use it as a regression until you can get the pull-up. There is definitely some overlap, although the two are different and hit the muscles differently.
Please make video on How skinny can gain weight please Dr Gain.
Very good information but a little quick talking and much information in short time
Just started your basic membership. Wow so much information.
I've just started going back to the gym and have decided on a 3 day workout. Push, Pull and Legs. I was trying another trainers system and overdid it on my first day, push. So I'm going to wait until next week to start unless my shoulder starts to feel better.
With your system can I do a push, pull, legs with machines. I'm just getting back in the gym and I'm 69 years old?
Isn't the lateral flexion of the spine hazardous to the spine?
It's actually extremely good for the spine. Of course, as with any movement, that's assuming you use proper form and aren't using more weight than you can handle.
All your excercises are beyond complicated. Just show me 1 excercise that's easy to not get wrong
Close-grip pull down or chin up are the best for lats
04:40 , 04:44 , 04:46
When you said "more"... Please define how much more, is it 1% more or 30.000% more... Seems relevant 🤙
I don't have the best PC but sound check might be required... It's just not right...
❤
Bro, your content is absolutely great but that audio sucks. Please invent in a better mic.
Working on it 👍
@@DrGains thanks a lot, and sorry for the harsh words, didn't realize when i was writing the comment
Really appreciate your content but the audio quality was pretty bad. Maybe you can work on that?
I'm on it!
Medical, should be restricted education for Orthopedic students. I just found what I was looking for to take me through the last few years of my career.
Are you a med student? Resident? I actually know of a few different medical school professors who have used my content to teach students
I am 31 years into a career as a soft tissue therapist. It is commonly termed Orthopedic Massage now. I am always searching for advanced education and really appreciate your work.@@DrGains
QUADRICEPS
Can lay width increase shoulder width?
Somewhat, need big lats though
Did you mean lat width? I suppose it depends on your definition of "shoulder". The top of the lats lies just underneath what most people would call the shoulder... so it more increases the width of the upper back. But if you have massive lats then yes I believe it could contribute to the appearance of wider shoulders.
@@DrGains well worded! Also doctor i wanted to ask a question; why have you not included any horizontal rows in here?
yuh
Please clarify. I thought glutes were largest muscle group.
Thanks
Just rewatched. So it's the largest area, not necessarily the largest?
Good question - and yes it all depends on what you mean by “largest”. And the glutes are actually three different muscles. Still, if you go by volume, the gluteus maximus is the largest. But the lats are the largest by surface area
@@DrGains perfectly clear. Thanks so much. 🏋🏼♀️🏋🏼♀️🏋🏼♀️
Why is the audio so terrible? Is it just on my end or what?
Bro I’m sorry but I train with professional bodybuilders and none of them are performing any of these clown exercises… allow me to educate your audience with proper lat exercises //
1. Lat Prayers
2. Lat Pulldowns or Pull-ups
3. Chest Supported Dumbbell or Machine Rows
4. Dumbbell Pullovers or Machine Pullovers
5. Rows Rows Rows & More Rows!!!
He needs to be a little special 🤗 (Aquarius maybe)
- it's cute though.
this guy has to be satire
Aint no way bro is gonna list every single function of a muscle when all you have to do to work the lats is pull your body up or do a pulldown and do underhand barbell rows.(Or overhand rows to lower abs or dumbell rows or pullovers)
And his own physique doesnt even prove that his methods are superior. He has a good physique yes but its achievable natty by just doing normal exercises
Theres no reason to overcomplicate lifting and especially one of the most simple muscle groups, the lats. Vertical pulls and horizontal pulls heavily work the lats and thats all you need to know(Pullovers and weighted stretch on lats is godly too so single arm lat pull down>lat pulldown, dumbell rows>underhand barbell row and pullovers are just overall good)
Note:I am not saying dr gains' methods wont work. But i am saying that they aren't any better then just normally working out unless you're trying to train some extremely specific muscles like the lower traps or serratus anterior. So just dont over complicate fitness and stick to the basics.
Dang, imagine what kind of surgeon he would have been if he actually completed med school. Good video though! Love the exercises!
He didnt? :(
Nah, I believe he dropped out after like a year or 2
thought the legs was biggest muscle
Spam pullups for big lats.
My only complaint...is you use very unconventional exercises that most people can't or won't do..
Perhaps you can just suggest the best link head exercise in your opinion to target say the outer lats
It is only a risk for those with poor shoulder mobility, as we see it is with you🙂 5:45
This dude knows how to activate these muscles the best, but what's the point if you can't use enough weight... Mechanical tension with progressive overload ya know. I'm most of the way through the video and he hasn't even mentioned rows or deadlifts of any kind...
You summed it up well my friend. This channel is essentially good for nerdy stuff. Never to be used to get swole
But you stopped to push your ego here before even finishing the video. Where did you take your medical degree from?
@@cibablea This video has value if viewed in the right context which I did not. After reading my comment again I wouldn't say my ego got out of hand. I understand my ego is just a construction designed to allow me to function in the world, and it's helpful to step outside of it to see different perspectives. What was it about my comment that annoyed you? Why do you watch this channel by the way, what do you like about it? It's definitely a good channel to learn about anatomy, thumbs up there. Dr. Gains is a little misleading though. This is not where you go if gaining muscle is a priority. I have ADHD which sometimes results in me commenting before finishing videos, my bad. Appealing to authority with the medical degree comment, come on dude. I've had a general practitioner tell me that I know more about endocrinology than her and that she'd do the blood tests for me but i'd have to interpret them myself. There are many things she understands much better than me of course, but I really think we have to get out of this "show me your degree" mindset, especially at this point in history. We need to be able to educate and trust ourselves. the right context which I did not. After reading my comment again I wouldn't say my ego got out of hand. I understand my ego is just a construction designed to
Sorry to be so blunt about this, but medical freedom is such an important issue to me. By the way my auntie was a G.P in England before she retired and my grandma told me stories of the wining and dining the pharmaceutical companies engaged in... It's super dodgy. Remember at the end of the day it's profit driven and robust health doesn't usually generate more profit than health that has declined to the point that disease has emerged. I really hope AI will allow preventative screening to become so cheap and readily available everyone does it but I'm also not naive.
@@cibablea There was a story about an Australian mum having to apply for a special permit and spend thousands a month to have access to a drug called Zyrem. If the mother knew that zyrem was GHB, an extremely cheap street drug, she'd be so angry. GHB can be a miracle drug but the media just calls it the date rape drug, even though alcohol is the biggest date rape drug, and GHB has a noticeable taste compared to other drugs that you wouldn't even taste in water. Crazy. Some would say medical freedom is already gone, and we the public simply allowed it to be taken away... I think it's a bit more nuanced than that but still.
People who read "anatomy", as "anatoly" 🤚🏻
Only the Turks would read it that way
😂
I laughed too @ 6:40
all these weird exercises and your lats are still so incredibly small🤣? Make better use of time and train pull-ups
Not to be off topic but I really wish these so called important fitness influencers and gym coaches would learn the truth from you that raising your arms and elbows over the head does not bias the long head of the tricep.
Almost all of them thinks that it does.
Why will they not listen to Doctors and Science. How can these other influencers keep preaching that over head extensions bias the long head.
All this misinformation out there,
For you, who knows the truth, they sure must look foolish teaching a lot of falsehoods. They make me laugh
Take Care
Some next level BS here
Is it just me or he is just long winded, confusing and complicated?
❤