Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
As bodybuilders begin to advance to state-level competition, where everyone onstage does all their homework in terms of training, diet and supplementation, shows are often won by the athlete onstage with the least amount of structural flaws. Because of this, it is important to customize training protocols to address perceived weaknesses in structure, and utilize particular exercises to target muscle groups, which can help to lessen the negative effect these weaknesses will have upon the perception of judges.
Many bodybuilders, particularly ectomorphs, suffer from "high lats", a condition in which their back muscles (latissimus) attach at a higher position in the back than desired. While this does provide a great illusion of a small waist, it severely limits the perception of width that a bodybuilder can project, and often results in points lost to other competitors which just plain look wider.
The lower lats can be targeted using several methods. A wide grip on pulldown movements is beneficial. Training slower and mentally focusing on the area can help, too. Keeping the back completely vertical during movement helps keep the upper-back out of the movement, which emphasizes the lower back. Exercise selection can also go a long way to correcting high lats. Close grip cable rowing, T-bar and dumbbell freeweight rows, Deadlifts, and lat pulldowns are very useful for targeting lower lats.
Advanced bodybuilders at the top amateur and professional ranks often resort to site injections in order to install a small amount of swelling in the lower lat region and make the muscle group appear larger. This is a common practice at the top levels where any perceived weakness could result in a competitor placing out of the money. It is a dangerous practice, and infections are common. Shots should be avoided by most bodybuilders - instead, devote that time and effort to better nutrition and supplementation, as well as posing and tan, the two factors that win/lose way more shows than lat insertions.
- Related Videos
- Related Articles
- Ask / Related Q&A
About Emu Oil
By: sean sandvik | 04/01/2010Emu oil is non-greasy and would not clog pores, it makes a good skin moisturizer and softener. Research has shown emu oil can thicken the skin, which reduces the appearance of aging. If you suffer from arthritis or have a nagging skin condition, Emu Oil may be just what you need.
Seven Days Of Menu Choices For You To Mix And Match
By: michaelrussell | 04/01/2010Zone Perfect 7-Day Meal Plan Day One Breakfast Scrambled egg whites (3-4) Tomato (4 slices) Grapefruit (½) Morning Snack Snack portion smoothie(½ cup of juice or 2% milk, scoop of whey protein) Almonds (8-10) Lunch Mediterranean chicken breast (3 oz.) Rice (¼ cup) Vegetables(2 cups steamed) Afternoon Snack Tuna salsa salad (½cup) Medium apple Dinner Grilled ginger shrimp (4 oz.) Broccoli (1 cup) Red leaf, jicama, and carrot
What is Migraine Headache? And Treatment and Relief
By: dr. sarkozy | 04/01/2010A migraine headache is a form of vascular headache. Migraine headache is caused by a mixture of vasodilatation (enlargement of blood vessels) and the release of chemicals from nerve fibers that coil about the blood vessels.
Taking Care of Your Teeth and Mouth
By: dr. sarkozy | 04/01/2010Sharp, throbbing pain and extremely painful toothaches can present themselves completely unannounced. Most of the time the reason for this alarming pain is some form of tooth decay caused by a medical condition, poor mouth and dental hygiene or a fractured or else damaged tooth.
What is cholesterol? And Home Remedies for cholesterol
By: dr. sarkozy | 04/01/2010Cholesterol is a fatty material (a lipid) that is an important part of the outer lining (membrane) of cells in the body of animals. Cholesterol is also establish in the blood circulation of humans. The cholesterol in a person's blood originates from two major sources; dietary intake and liver production. Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products
Depression Symptoms: How Can Prevent Depression
By: Dr. Mital John | 04/01/2010Depression may take many forms and to get rid of it you should know the initial cause of it. Sometimes a person just does not realize that all he needs is rest. And depression is his subconscious want of some time off. If you feel miserable for a long time, it can be the evidence of your exhaustion and you have to take at least some days off.
What is High Blood Pressure? Knowledge That Can Save Your Life
By: Dr. Mital John | 04/01/2010High blood pressure, or hypertension, is a major health problem affecting millions of Americans. Despite its scope, not many people know that much about high blood pressure. What causes high blood pressure? What are hypertension symptoms? How is it diagnosed? Should I be concerned about it? The purpose of this article is to answer these questions so you can start on the road of the healthy heart.
Diarrhea Treatment and Home Remedies for Diarrhea
By: Dr. Mital John | 04/01/2010Diarrhea is defined as the passage of multiple watery, loose, or unformed stools. Diarrhea is not a disease, but rather, a medical condition that could be indicative of disease, illness, allergy, or infection. Diarrhea is only a symptom and therefore, treatment depends entirely on its cause.
The Importance Of Leg Extensions In Your Workouts
By: Dane Fletcher | 30/12/2009 | FitnessLeg extensions are an integral part of most bodybuilder’s routines from the moment they hit the gym. The machine is inviting, and the movement isn’t all that complicated. You simply extend your leg. It’s not all that complex, is it? Even as your level of bodybuilding classification moves from beginner to intermediate to advanced, the leg extension continues to be a mainstay all along. Here are some of the most common uses.
Advanced Arm Training Technique For Building Huge, Powerful Arms
By: Dane Fletcher | 30/12/2009 | Muscle BuildingArm training is one area where momentum is often abused. Limbs, in general, both legs and arms, are truly a target for inflated egos and an overriding goal to get big fast! But the arms are particularly vulnerable to both injury and improper development as a result of momentum.
Tips For Perfecting Your Biceps Training Routine
By: Dane Fletcher | 30/12/2009 | BodybuildingGetting biceps that are too big for your body is a problem that many men would be happy to live with all their lives. In fact, the problem is something that they take pride in. It makes them look more macho and attractive. Arm routines have come to dominate many body building programs for this single reason.
Effective Training Tips To Gaining Body Mass
By: Dane Fletcher | 30/12/2009 | FitnessIf you are a skinny person wanting to build body mass there are certain principles that you need to apply otherwise you will not succeed in increasing your body mass. Increasing your body mass will not only improves your body physique but it will also increase your psychological health. When your body physique improves your level of self confidence will also go up since you will feel good about yourself. If you do not follow this principles you will not be able to increase your body mass.
Workout Tips To Increase Strength and Endurance
By: Dane Fletcher | 29/12/2009 | FitnessIn bodybuilding, the greatest impediment to greater transformation has been hypothesized as being either gender related or ego orientated in a way. Males and mostly men try to literally lift much weight as women are always using lighter weights in the time of resistance training which is observable in most instances.
Fitness Tips For Working Out At Home
By: Dane Fletcher | 29/12/2009 | HealthPeople have different tastes and preferences and the gym is no exception. While there are some who feel like they just can’t workout at the gym, some on the other hand are more productive at home. For whichever reason that you prefer the comfort of your home over the gym, well here are some exercises that are a must for your home gym training.
Excellent Forearm Training Tips
By: Dane Fletcher | 28/12/2009 | FitnessIf you want to train the weak points in your wrist area then this form of training should be your first means of training. This exercise is very important since it will enhance your grip which is necessary if you want to start training using machines. This form of training will also benefit the fore arm muscles. Many people which to have strong biceps and through this training the biceps experience great tension as well.
How To Increase Your Training Results
By: Dane Fletcher | 28/12/2009 | FitnessThe extra mile in body building exists in consistent diets and workouts, training discipline and efficiency, progressive intensity levels and appropriate supplementation. Only those body builders who resist the urge to cheat during a rep, those who resist the inclination to miss a workout session and those who defy the urge to falter a diet program, ever make it to the realm of body building.