How to Grow Wings or Get a Wide Back
The ultimate goal for many men is the V-Shape. The V-Shape is created with broad shoulders and a small waist. You learned how to build broad shoulders with this post. To get a small waist, you simply need to follow some of the great weight loss advice here at Fat Man Unleashed. However, what is often forgotten in the quest for the V-Shape is the wide back that connects the shoulders to the waist.
The latissimus dorsi (Lats) is a large, fan-shaped muscle that starts out wide at the level of the shoulders and ends medially at the level of the pelvis. Your Lats are the biggest muscle of your back and your upper body. We often forget about Lats because they are difficult to see in the mirror. Out of sight, out of mind.
The Lats are often called “wings” because when they are very wide, they actually look like wings. However, they look more like bat’s wings and less like bird’s. Your Lats perform many actions, but their main function is to bring your arms closer to your body.
Along with giving you a V-Shape, training your Lats will also help you lose weight. Building these large muscles will boost your metabolism and turn you into a 24-hours-a-day fat burning machine.
Larger, wider and stronger Lats can also help you:
- Throw harder
- Punch harder
- Pull harder
- Swim faster
- Climb faster
They can also help improve your posture and make your waist appear thinner.
The two main ingredients to bigger and stronger muscles are diet and exercise. They are equally as important. Exercise breaks the muscle down and diet build them back up. To build larger or stronger muscles, you must eat enough calories and enough quality protein.
A wider back is a larger back. To build large muscles you should do 3 sets of an exercise with rep goals of 10 -12. The best exercises for a wide back are:
- Wide Grip Pull Ups
- Wide Grip Lat Pull Downs
- Wide Grip Bent Over Rows
- Wide Grip Seated Rows
Along with diet and exercise, you will need to sleep 7- 9 hours every night and drink plenty of fluids. You cannot grow wings over night, so be patient. With perseverance you will get there.