Attaining a Victorious V-Shape

Developing A V-Shape Back

Mr. Gironda, I read your column in MuscleMag International all the time and I have just bought your book at B. Dalton’s booksellers.

I have learned more from that book than anything else.

I do have a problem. It is my back.

I have a wide V-shape, my lats are thick and really spread out well, but my back is smooth. There are no lumps when I spread my back and even when I do a double biceps pose showing the back there are no lumps.

Please help me. I do plenty of bent over rowing exercises each workout, but I just do not know what else to do. My lower back is OK.

Rowing is a basic back exercise. You need isolation movements to bring up different areas of your back.

I suggest you try medium grip chins pulling the bar to the sternum 5 x 8.

Seated cable rowing (arching the torso each rep) 5 x 10.

Prone dumbbell rowing (on high bench) 5 x 8.

I would also do some trapezius work and posterior deltoid exercise.

More detail will be built into the upper back area if you build these two areas.

What To Do When You Can't Chin

I am a woman bodybuilder who has been training for just under two months. I became inspired when my brother, who is a bodybuilder, took me to the Ms. Olympia bodybuilding show in Montreal. I really enjoyed myself. Everything about the show was first class.

My only training problem is that I cannot do the chin exercise. My arms are just not strong enough. Do you have any suggestions to help me become a competent chinner?

I need to widen and thicken my back.

I have the answer to your chinning problem right in my gym here in North Hollywood. It’s a special attachment that will help anyone in their chinning exercises. In fact MuscleMag’s Bob Kennedy was down at "Vince’s Gym" the other week and using this helper he managed ten one-arm chins non stop.

Until you come down to my gym (11262 Ventura Blvd., N. Hollywood) to use my apparatus I suggest you try doing partial chins from a high stool or chair. Gradually you will be able to do a complete chin on your own.

Another method would be to have a workout partner hold your knee and assist you as you pulled upwards.

Perform Chin-Ups Correctly

I am 16 years old and I have been lifting for a while. I have a very hard time doing chin ups. What do you suggest I do to make them easier?

Very few bodybuilders can do a correct chin up (pulling bar to chest).

I strongly suggest you use a lat pulldown machine and pull right into the chest so that wrists touch the chest. You will get a full lat movement this way. Do not waste your time performing incorrect chins.

Single Arm Back Exercises

Vince, I find I get back pain when I do the regular barbell row exercise. What do you think of the single arm rowing movement, holding a dumbbell in one hand and supporting the torso by placing your free hand on a bench?

I am not in favour of single arm movements. They do not work as well as double arm exercises.

Also one arm exercises take two times longer to perform. You should always select exercises that take the minimum time and energy to employ.

Try pulley work for lats, giving them as much stretch as possible.

How To Perform Scapula Rotations

Larry Scott Scapula RotationsHaving a hard time bringing out those lower lats? For simplicity, speed and effectiveness, hanging scapular rotations are hard to beat. 

"Larry" said my friend Russ one day at the gym, "I notice you have a distinct shelf on the bottom of your lats. How did you get that? I get the width I want in my back, but I feel shallow right down at the bottom. Do you know of any­thing that will hit this area of the back?"

"Sure," I replied, "I'll show you something you're going to love. First, finish your lat work so the lats are com­pletely exhausted. This little trick won't work unless your Lats are completely tired out."

"You got it," said Russ, a former Mr. Utah and holder of innumerable regional ti­tles, proceeding with his lat routine.

"Now let me show you something that Lou Degni showed me over 20 years ago," I explained when Russ was ready. "I have never seen anybody besides Lou who knew anything about it. If you can get the movement right, it will bring out the lower lats
just one set.

"First, before you begin, justt so you can see how tre­ndously it will pump your lower lats, I want you to take off your shirt and look closely right here," I said, pointing to the exact spot that was going be worked. We both looked in the mirror to where I was pointing.

"I see it," said Russ.

"This is the area that is going to get pumped," I said. "You will be able to place a finger under the lip of the ex­tra size right after you do two or three sets. The movement is called the hanging scapula rotation. You are trying to get the scapula to rotate, which is the actual movement of the back when the lats are working.­

"The bending of the arms is incidental to working the lats," I continued. "If a person could get the scapula to ro­tate without bending the arms, he could work pure lats and not arms. That's what we are trying to do here, bend­ing the arms as little as possi­ble, hardly at all in fact.

"So get your chinning straps and, with the palms facing forward, get up on the bar with your hands just a lit­tle wider than shoulder width. On second thought, Russ, your shoulders are so wide perhaps you ought to get a grip at about shoulder width. (Russ has won more best shoulders trophies than anyone in the area.)

"All right, now comes the difficult part," I told my friend. "I want you to raise your ribcage as high as possi­ble without bending the arms. That's it. Higher. You have to raise it until it hurts. No, don't bend the arms, just raise the ribcage. Now, at the same time draw the scapulae in as much as you can. Look in the mirror, Russ."

"I don't know what you mean by drawing in the scap­ulae," Russ complained.

"You are trying to get the scapulae to rotate as much as possible through their entire range of movement," I said. "So you have to start by get­ting them in as far as possible at the top of the movement because you are soon going to have them out as far as possible on the bottom of the movement. Look in the mir­ror and try to make yourself as narrow as possible while you have the ribcage raised. That's it.

"All right, now slowly lower the ribcage about halfway down and flip the scapulae through hard. No, you have to really throw them through."

"What do you mean?" he asked.

"Try to make yourself as wide as possible," I answered.

"Try it again, Russ. Start at the top and slowly lower yourself. All right, now! Right there. Throw the lats for­ward. Yes, that's it. Now don't come down. Stay right there.

Slowly lower the ribcage with the lats flattened hard against the back. The harder you can hold the lats against the back and keep them there as you lower the ribcage, the more that lower section of the back is going to work. Try it again. Only this time do it slower."

After a few reps, Russ started to get the hang of it. Still a little awkward about throwing the lats forward at precisely the right time, but improving.

After a couple of sets, I said: "All right, Russ, look at the lower section of your lats. See how they are pumped?"

"Man, that's great, Larry," he said. "That's a killer. Wow, you are right! I can really feel it. This is terrific. I am going to do a few more."

"Remember," I reminded him, "this exercise will only be good for about a week and you will start to go stale on it. It doesn t mean the exercise is no good. If just means the body has finally figured out what it is you are doing and it doesn't need to secrete any more growth hormone in re­sponse. So drop the exercise for a few weeks and then come back to it. You will find it is just as good as the first time. You should always do it at the end of your back work­out. If you use it in this fash­ion, you will be able to add the elusive heart shape to your lower lats."

Hanging scapula rotations are a lot of fun. Granted, they do hurt, but to see that shelf stick out on the bottom of the lats makes it all worth­while.

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