Great Back Exercises to build larger Lats



Sit on a lat machine, grasp the wide bar with a pronated grip (the palms facing forwards). The distance between the hands should be wider than the distance between shoulders.
Pull the bar down until it touches the upper part of the chest. The elbows face outwards. Hold the contraction and after a moment bring the arms back to the starting position.
This exercise focuses on latissimus dorsi muscle and involves also the rear deltoid and the central part of the traps as secondary muscles. The exercise involves additional muscle such as the forearms and the biceps.
Breathe out polling down the bar and breathe in bringing the arms back to the starting position.





Stand up in front of the lat machine, grasp the bar slightly wider than the shoulders width, bent slightly the knees and bend your torso at the waist by around 45°, the grip slightly higher than the shoulders height.
Contract the latissimus dorsi pulling down the bar, from the extended arms starting position the elbows slightly bend bringing the bar until your navel. Bring the bar back slowly and in a controlled way, the arms are fully extended again and stop above the shoulders.The torso doesn’t move.
The exercise involves the upper and sides part of the muscle. It is fit for the definition and the thickness of the latissimus dorsi, it contributes to create the “V” shape of the back
Breathe in starting the motion, breathe out during the pull until the bar reaches the navel and contract the abs during the breathing out.
The exercise can be performed at the cable machine too, using the bar of the lat machine or any straight bar.
Usign a machine that guides the motion you reduce the possibility to make mistakes. Hold the back fixed and flat throughout the performance, the contraction of the abs allows to stabilize the torso. The head is aligned with the backbone, do not move it forwards. The knees don’t move to avoid moving the back.

Meal Planning and Meal Prep

You know that you have to eat several times per day, so why is that that so many people leave their meal planning to the last minute and wonder why they can never follow a healthy nutrient-rich diet?

21 Days & Top 3 Tips

Here are my top three tips that everyone, including you, can start using today. Turning your old habits into new ones takes 21 days. Remember this magic number and try these tips. Mark the 21-day point on your calendar.
1 Cook Your Meals In Advance & Keep It Simple

Preparing your meals in advance ensures that you won’t be tempted to make a detour into a fast food establishment. If you want to have a gourmet meal for dinner every day, you may be setting yourself up for disappointment since gourmet eating may take more prep time than you have.

Plan ahead by cooking your meals every other day, providing you with enough food for the next two days. If you are really busy, keep Sundays and Wednesdays as your ‘chef’ days. I normally eat breakfast at home unless I am doing morning cardio and am not returning home right away.
Breakfast Suggestions

Keep your breakfast (meal #1) simple, with foods such as oatmeal, yogurt, eggs, cottage cheese and whole wheat toast with almond butter (or organic peanut butter).
peanut butter

Choose the foods that will equal a carbohydrate and protein. Healthy fats will also be included with the protein choice.
Meal 1: Sample Choices

Carbs Oatmeal
Protein Egg whites
Fats Two full eggs (fat comes from the yokes)

For your next meals, which should be spaced every 2.5 to 3 hours apart, choose foods such as:

yams/sweet potatoes
whole wheat pasta & breads
avocados (with a sprinkle of lemon juice)
brown rice sushi (yes, it’s out there!)
fish (salmon, tuna, snapper, orange roughy, tilapia, swordfish, halibut) and brown rice

Also remember your fibrous vegetables, such as:

green beans
brussel sprouts

Many of my suggestions are foods that are low in the glycemic index, though there are many other healthy choices such as raisins, peas, corns, carrots, and white potatoes. See a complete list of foods below.

For my meals #2, #3, and #4, I will plan ahead the night before by cooking a large amount of chicken in the oven. Simply spray some PAM® on a baking pan, lay out your chicken and sprinkle on any spices you like. Spices will be your best friends when it comes to making your meals enjoyable.

While my chicken is in the oven, I will cook a large amount of rice or sweet potatoes, and steam some green beans and/or broccoli.
Meals 2-4: Sample Choices.

Carbs: ½ cup rice and 1 cup of green beans
Protein: 1½ chicken breasts
Fat: Flax oil

If I am preparing for a show or photoshoot, I will leave the complex carbs out and feast on a massive salad featuring grilled chicken or fish, with fibrous carbohydrates and a delicious vinaigrette made from balsamic vinegar, flax oil, lemon juice, and a sprinkle of Splenda®. Sometimes I will add seasoning, too.
2 Divide Your Meals Into Portion Sizes

Get yourself plastic containers that are the correct size for your mini-meals on the go. If you are not sure what a portion size looks like, remember this:
Container Size Guide

1 oz. meat: size of a matchbox
3 oz. fish: size of a checkbook
1 oz. cheese: size of four dice
1 medium potato: size of a computer mouse
2 tbsp. peanut butter: size of a ping pong ball
1 cup pasta: size of a tennis ball
1 average bagel: size of a hockey puck
3 oz. meat: size of a deck of cards or bar of soap (the recommended portion for a meal)
8 oz. meat: size of a thin paperback book
eggs, cheese, chicken

Having your meals prepared ahead and stored in a cooler with you will triple your chances of achieving your fitness goals. Look at the amateur and pro competitors. Whether they are male or female, competing in fitness and figure or bodybuilding, all of them will plan their meals in advance.

If you are not at all hungry three hours after your last meal, you may have consumed too many calories. Try making your portion sizes a little smaller.
3 Always Have A Bottle Of Water With You

Some vital H2O facts:

Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water

It may feel like a hassle at the start but having water with you will make a major difference in your life. Water is a necessity. Your body needs water to digest and absorb vitamins and nutrients. Water also detoxifies the liver and kidneys, and carries away waste from the bod, and makes digestion possible.

Fiber alone cannot aid proper digestive function. Feeling dehydrated? You may be, and not even know it! Without water, your blood is literally thicker, and your body has to work much harder to cause it to circulate.

As a result, your brain becomes less active, it’s hard to concentrate, your body feels fatigued, and you just tire out. Aim for a gallon a day. Before you know it, you will start to crave and love your water. Add lemon for a new taste you’ll come to enjoy.
This Is About You!

Are you worried that people are going to joke about your bringing your own food to work, or that you can’t have lunch with the rest of the gang? Remember your reasons for why you planning your meals ahead.

If your friends and work associates joke and have an issue about how you are eating they certainly have some issues of their own. Remember this: I will be with you every step of the way.

So mark down on your calendar that for the next 21 days you are going to plan your meals ahead. In three weeks, by creating healthy meals in advance you will have noticed not only that your clothes are fitting better but you are also saving time and money.
Recommended Food Sources

The following are sources of proteins, carbohydrates, fibrous vegetables, and fats.

The richest sources of protein are animal foods such as chicken, meat, fish, cheese and eggs. However, plant proteins are believed to be healthier because of their lower fat content.

Other sources of protein include:

Whole grains
Peanut butter

For vegetarians, vegans and/or those who do not eat meat, fish, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein.

Protein supplements are a fast and efficient way to gain all your high-protein diet needs, however when you have access to real foods choose them for their nutritional value.
Simple Carbohydrates

White and brown sugar
Fruit sugar
Corn syrup
White flour
White bread
Candy & alcohol

These foods are usually high in calories and offer very little nutritional value.

Good fats include the ‘good’ vegetable oils, such as olive, canola, soy oil, flax, & Udo’s oil. Always use oil in place of all-animal fats and solid fats (such as shortening). Nuts, olives, seeds, and avocado are good sources of monounsaturated fat.


Here is a great Article written by John Gorman.

Let me preface this by saying, this is where some of you are going to get pissed at what I have to say and stop following some of the content I put out. This is who I am tho, 110% real and I say the things a lot of other people just wont say. If this offends you, realize something- it’s probably hitting home with you then. Most people that get pissed cant take an honest look at themselves in the mirror.

We have all heard the stories from competitors out there about how their coach “ruined them” and it’s been going on for years now. I’ll be honest, it’s a coaches worst nightmare to be called out somewhere on social media with someone claiming things like “my coach had me doing an insane amount of cardio, like 2-3 hours a day, to the point I just couldnt function” or “my coach had me eating under 1000 cals a day to get ready for my show, I cant believe he/she would do that to me!” or my favorite “my coach dieted me so hard that I blew up and gained fat rapidly after my show!”…..Ok, wait, I have an even better one. “My coach made me take DRUGS!!!!!” You may see where I am going with this, but first lets talk about coaches ruining people.

It’s def a very real thing out there, there are a shitload of coaches who have no idea what the fuck they are doing. All they know is low cals, high cardio, starve starve stave, cookie cutter diets for everyone. So, dont think for a minute coaches arent to blame for some of the plans they do with their clients and really playing hell on their hormones, metab, and overall health.

Let’s break down each of those things an athlete will say about their coach, and lets find out who is at fault here.

“My coach had me eating under 1000 cals a day to get ready for my show, I cant believe he/she would do that to me!” – The athlete hired the coach, the athlete ultimately decides if they are going to go that low in calories. If they athlete decides to go along with it, then it’s the athlete who is making the final decision.

“My coach dieted me so hard that I blew up and gained fat rapidly after my show!” – The athlete’s diet coach isnt putting that fucking cookie in their mouth. STOP IT.

“My coach made me take DRUGS!!!!!” This one really pisses me off. If the athlete is not fucking smart enough to decide if they are going to put a drug in their body or not, or if they are going to blame the coach, then they are a part of one of the things that’s wrong with the industry, hell even our nation- lack of taking personal responsibility for our OWN actions. The athlete’s coach is not in their house giving them drugs, forcing it on them at gun point.

Yes I know coaches need to be held accountable and that’s a whole other post/topic in and of itself. One thing I know is always true, coaches get way more credit (good or bad) than they deserve. When a client wins, they get too much credit. When they are out of shape, they get too much credit. When someone gains 30 lbs in a month after their show, it’s the coaches dieting approach that is to blame. While the coach is def tied to the outcome, the athlete is ALWAYS the one making the final decision and needs to take more responsibility instead of pushing it off onto others.

Anyone out there considering hiring a coach, do yourself a favor, research your potential coach before you make the actual commitment to work with them. KNOW what their business and what their approaches look like. If you dont do that up front as an athlete, everything you agree to do with that coach from that point forward is 110% up to you, making most of this your responsibility.

Article provided by John Gorman Fitness and Weight loss Coach

Team Gorman Facebook



This is a topic you rarely see someone go into detail about so I want to shed some light on what to expect after the diet is over. A lot of people believe in the “post show rebound” and the ability to put on muscle. You have some that say it’s Bro-science (that’s partly true but more on that in a minute), some say that the ability to gain muscle is extremely fast after the diet, and some that just don’t know for sure. Here’s the truth of it all and why there is a period of faster muscle gain after a diet is over.

For almost everyone out there reading, when you diet you are going to lose muscle. Just part of the process. When you come off the diet, it’s way easier to put that lost muscle back on. It’s not “new” muscle, it’s muscle that has been built prior to losing it, so the nuclei are already there and “muscle memory” happens making it appear that there is a post show muscle rebound. Just remember, it’s not NEW muscle, it’s regaining lost muscle at a very fast rate.

After the lost muscle is put back on, that’s when new nuclei have to be added and new muscle starts to be put on. This process takes much longer, esp as you get older. So after the short muscle re-gain period is over it’s back to normal time frames for muscle gain.

A lot of people that compete end up going apeshit after their show for a few weeks and pounding food left and right and they fill out their muscle glycogen stores and for a short period really look crazy. It looks like muscle gain is happening at an alarming rate. It doesn’t last long, and fat gain is happening as well. It’s just an achieved look and not tied to experiencing any sort of magical post diet muscle gain period.

If you look at hormones in the body after dieting, they are set up for FAT gain not muscle gain. Testosterone is low, thyroid hormone is low, leptin is low, ghrelin is high.

Take home point-
If anything this is the time to strive to maximize regaining lost muscle without a ton of fat gain. Even though lost muscle is going to come on faster after the diet there is only so much that will come on at once. Fat on the other hand, that will come on fast as hell and there is no set amount it’s limited to like muscle gain.

Article provided by John Gorman Fitness and Weight loss Coach

Team Gorman Facebook