As every bodybuilder gains weight, he often notices some things he does become tougher. Maybe climbing steps isn’t as easy as it used to be. Perhaps even standing up out of his favorite recliner requires more work that it used to require. In the gym, he might discover exercises such as dips or crunches becoming tougher. Usually these limitations due to muscular weight gain are more than acceptable. After all, you’re gaining weight – and it’s muscle – so you’re quite happy. However, when back day rolls around and you find bodyweight chins tough to complete; you may just have a problem.

Many bodybuilders feel that chins are absolutely essential for development of a champion caliber back. They activate muscle fibers from lat to shining lat. They deliver a level of thickness and width which is unmatched by any other movement. If you want a wide back, then you need to use chins! However, as the bodybuilder gets bigger and bigger, chins get tougher. Soon, the only way they could be completed would be with the use of very sloppy form, which could lead to injury. Bodybuilders can afford to avoid the chin, if they are able to find new and unique ways to shock the lats into growing in such a manner. Here are a few ideas for heavy bodybuilders looking to spurn lat growth without the use of bodyweight chins.

Use the assisted chin machine

Most gyms have these, and for good reason. Most gym members cannot chin their own bodyweight. It’s not because they are 250+ pounds of muscle, but because they are 140 pounds and simply out of shape. It’s okay – you can benefit from their folly. Use the assisted chin machine with 20 to 30 pounds peeled off of your bodyweight for best results. Remember, this movement isn’t supposed to be easy!

Heavy lat pulldowns

If you cannot do chins or assisted machine chin, then lat pulldowns are your best option. Load up that bar and start pulling! Keep the rep range under ten. If you can do more reps, then it’s time to add more weight to the pins.

Break out the rows

If you can’t chin, then baby you’d better row! Barbell rows are a very effective movement. Keep the weight heavy enough that you stimulate muscle growth, but not so heavy that proper form and repetition scheme is compromised in any way. Keep the bar touching your lower abdomen, and keep churning out those reps.

Extreme stretching

DC training is very popular these days for thick back development, and calls for 8 to 15 minutes of extreme stretching for the lat muscles. Its proponents have seen significant back growth, so there may be some method to their madness!

Static hangs

Grab the bar, flex your back, and hang for as long as you can. Lee Haney used these, and his back was the best in the world for a decade. Give them a shot! The slow and gentle pulling upon lats may lead to some growth.

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