Really important question about the BL

In the book, in the section of the BL static hold, Coach Sommer wrote:

"In the beginning, squeezing inward with the arms into your lats will also be of great assistance to you. This practice however should only be used in the beginning when necessary and should be discontinued as soon as possible."

Well, I forgot to do this and already got to 10 sec hold BL - Flat Tuck variation, but squeezing into my lats!! :shock: Therefore, I developed way too much lat (Latissimus dorsi) strength and MASS (my lats are now annoying because of their size, they are an obstacle and they've REDUCED my shoulder flexibility!!) :roll: :cry:

So, I've modified my training: went back to 15 sec hold BL - Tuck variation but now I try to OPEN MY ARMS TO THE SIDES. Is this ok? And if it is... HOW MUCH SHOULD I OPEN? It feels really awkward, although I do feel more strain on my arms.

The additional latissiumus dorsi mass is not responsible for reducing your ROM; insufficient joint prep is.

Yours in Fitness,

Coach Sommer

I highly doubt that you have such massive 'wings' that prevent you from proper BL or German hang. Esspecially when you're at Flat tuck BL or you're not spedning a lot of time on wide/heavy weight pullups.

Coach Sommer said:

The additional latissiumus dorsi mass is not responsible for reducing your ROM; insufficient joint prep is.

Yours in Fitness,

Coach Sommer

I see!! So I'll have to spend more time on Shoulder dislocates and Bridge Wall Walks and Wall Extensions... :shock: :?

No, they don't prevent me to get into the position, but I have less shoulder flexibility than the average people.

Still, is it normal that one develops strong lats via the BL training? Or would one usually develop more biceps and arm strength and mass should one open his arms during the static hold? And again, if one has to open the arms to the sides during the BL position, how much should one open?

Thanks to both of you for your replies! :wink:

I don't think BL will give you that much lat size, or strenght. It's more in arm extensors and biceps.

Yes, you should spend more time on GH, dislocates, wall extensions...

I generally like to just "remove" my lats from my arms in the GH, before lowering. When I'm inverted, I just try to move my arms to the sides, which moves the lat out of triceps area. Also, when you're going down, focus on leaning forward.

Falcon said:

I don't think BL will give you that much lat size, or strenght. It's more in arm extensors and biceps.

Yes, you should spend more time on GH, dislocates, wall extensions...

I generally like to just "remove" my lats from my arms in the GH, before lowering. When I'm inverted, I just try to move my arms to the sides, which moves the lat out of triceps area. Also, when you're going down, focus on leaning forward.

I see, so my problem was that I kept "squeezing" my lats with my arms during the static hold.

Thanks a lot Falcon, I really appreciate it man!

No problem at all, my friend.