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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So do you have non-responding lats? Meaning, no matter how hard you train them,
or how much knowledge you apply to training them, they just don’t really respond to
what you’re doing. They don’t grow. They certainly aren’t getting wider, or giving
you that V-shape taper. I’m going to show you today how to attack
that, to get even the most stubborn, non-responding lats to respond to what it is that you do. We’re going to start by looking at one of
the most important exercises because it’s going to underscore both the points that you
want to make sure you’re looking for in all of your exercises, and most importantly when
you’re doing this one. Because this is a staple exercise for your
back workout, but you’ve got to get it right. It’s the one armed dumbbell row. Here, I like it because you can overload a
single side – one versus the other – expose any imbalances that you might have, and secondly,
as I’ve said, you can overload. You can grab a pretty damned heavy dumbbell
here to apply this stress to your muscle to actually make sure it is going to grow and
respond. But you’ve got to make sure you’re doing it
right. The elbow position is the first thing you
want to make sure you have nailed down. If you’re allowing your elbow to drift out
to the side like I am here, guess what? You’re not really working your lats. Again, if we’re talking about non-responding
lats – not a non-responding back – you might have adequate thickness in your back
and development, but you don’t have the width. If you want the width you’re going to have
to attack the lats. So you can’t allow your arms to drift out,
which is going to attack more of the posterior delt, the rhomboids, and the traps. Instead, you want it to be pinned into your
side, as I’m showing you here. That is going to help you to start targeting
the lats much more because you have the adduction. The adduction right here at your upper arm
into your side. That’s key. Now, there’s a second part of this problem,
though, because I actually perform mine the way you’re seeing here and that gives me an
adequate balance between lat development and lat and mid-back thickness. However, look at what’s happening when I do
this. A lot of people do this. I see this all the time. They start pulling too much with their bicep
because they’re either trying to handle a weight that they can handle – in which case
they’re looking for additional help form the bicep – or they’re just doing it wrong in
the first place. You want to minimize the bicep contribution
if, again, you’re trying to get that non-responding lat to finally respond. So you don’t want to pull up here. As a matter of fact, you want to do what I’m
showing you here. This is specifically for those that really
have a hard time getting those lats to grow. You want to veer away from the standard way
that you do this exercise, as I showed you before, and start doing this. Here, you’re trying to get more of a pendulum
arcing motion going with the row. More importantly, look at the contribution
of the bicep. It’s literally almost nothing because I’m
not really bending at the elbow. Instead, what I’m trying to mimic is – this
should look very familiar to a lot of you, especially those who know how much I like
the next exercise. It should mimic a straight arm push down. The straight arm push down has the ability
to get into extension behind the body, and also has that adduction, that elbow pinned
into the side. So we can apply the same techniques to a one
armed row, where now, we’re really trying to eliminate bicep contribution, keep the
elbow out of it, and drive your arm back behind your body while keeping it nice and tucked
into your side. This is going to hit those lats, and this
is going to get those lats to finally grow. If you have this stubborn problem, guys, believe
me you’re not alone. It may not be limited to just the lats. It might be your biceps, it might be your
shoulders, it might be your legs, it might be your calves; people struggle with all different
muscle groups. The key is, you’ve got to train them the right
way, and then you can expect them to start responding to what it is you’re trying to
get them to do in the first place. If you’ve found this video helpful, guys,
make sure you leave your comments and thumbs up below. Whatever other non-responder muscles you’re
struggling with, make sure you let me know those too, and I’ll try to cover theme in
a future video. For those of you that are looking for a complete
workout to really target these non-responder areas, we actually have down those. We created the TNT series. They’re over at ATHLEANX.com. The cool part is they integrate directly with
the ATHLEANX training system. So you follow the program and you plug in
the things that actually you struggle the most with to allow you to get more out of
your specific needs. Those are all over at ATHLEANX.com. In the meantime, I’ll see you guys back here
in a few days. Let me know what you want to see and I’ll
do my best to do that. All right, guys. I’ll see you later.

15 thoughts on “Lat “Non-Responder” Solution (LATS WON’T GROW!)

  1. I realize this video is almost 3 years old, but, in a different ( later ) video you warned against doing exactly this exercise. You stated that it was the cause of more gym injuries than practically any other. Yet here you are doing exactly the exercise you warnd against. What am I to believe?

  2. Hello sir, while doing exercise with any load whether its my peak or not , i do shake badly especially when applying some energy by the body , can you please answer what is the problem ? And also tell me some way to counter that shakiness

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