my lats are doing ok but id reallt like to make them pop out a bit more. so hook a brother up with some ideas.
Workout A:
A1) Pull-Ups: 3-5 x 6-8 Tempo: 201 Rest: 0 seconds
A2) Straight Bar Kneeling Pulldowns (hands hip width, not shoulder): 3-5 x 12-15 Tempo: 301 Rest: 120 seconds
B1) Hammer Single Arm Rows: 3-5 x 6-8 Tempo: 201 Rest: 0 seconds
B2) Rope Face Pulls: 3-5 x 15-20 Tempo: 201 Rest: 120 seconds
Workout B:
A1) Pin Deadlifts (knee height): 3-5 x 6-8 Tempo: 201 Rest: 0 seconds
A2) Isometric Inverted Rows (or Isometric Seated Rows): 3-5 x 30-40seconds Tempo: xxx Rest: 150 seconds
B1) Chin-Ups: 3-5 x 6-8 Tempo: 301 Rest: 0 seconds
B2) Ez-Bar Pullovers: 3-5 x 12-15 Tempo: 301 Rest: 120 seconds
Remember to use your lats to eccentricly control the movement, and concentrically dominant the rep. If you are arm dominant, you may want to pre-fatigue your biceps.
When you deadlift, before you pull, isometrically contract your shoulder blades back and down extremely hard, then do NOT move when you are pulling. Maintain a perfect alignment of your spine, and challenge the hell out of your lats/rhomboids/traps/etc.
Have fun.
yeah i saw you put that in a older thread. i started doing them at the end of workouts to burn out. only problem is my grip gives out kinda fast.Try Rack Chins....if you dont know what they are, look them up....Absolutely amazing exercise.
I checked out some vids. I use weighted pull ups, but I will be trying these out! Great idea!Try Rack Chins....if you dont know what they are, look them up....Absolutely amazing exercise.
Right on!!!...get some straps^^^^ Get some lifting straps, they will lock you in!
Oh, i'm not really sure if you're hypertrophy or strength minded primarily. But either way:
Work hard, consistently til you can do a single deadhang chinup with 75% of your bodyweight on your waist. I guarantee that you will have extreme development for your size, whatever that is. Let me know if you need help getting it that strong.
I "think" he meant a single as in 1 rep. You would have to a BEAST to do a one handed pull up w/ 75% of your BW hangin off your waist!!! :bb:Do you use the assisted pull-up machine to start one handed chins or just go for it going up as much as you can?
:jaw:I'm about to do my bw (180lbs) plus 135 on my waist on Sunday. The following week i will go for a repetition PR of 30+ reps.
After that, comes the quest for the single armed chin.
Wide, close and medium grip chins, deadlifts, one-arm rows (rowing to the waist), after you train back hang from a chin bar for 90 seconds, if you can't do your body weight then do this on a lat pulldown machine with straps and make sure to use enough weight that it's an insane stretch, this'll add some width to those lats DC stretching is where it's at