[quote]23278 wrote:
Looking awesome man. I wish I could get my lower lats to jump out like that. Is that anything you targeted or just how they shaped up?[/quote]
I have really changed around my back training a ton in the past 6 months or so to focus a ton on lat width…I’ve always had pretty good thickness from all the heavy rows, deads, and chins, but I really hadn’t focused on building my lats and making my back “pop” more until really October 2010 or so.
My training sessions are really focused around “feeling” all of my movements, getting a strong squeeze and holding the weight at that point for 2-10 seconds. Also very important is the stretch at the end of any movement IMO. I make sure to get a nice stretch and then explode with the weight and hold for 2-10 seconds depending on the set.
Check out my log for how I specifically breakdown my back sessions, but really focusing on movements where you can squeeze your lats and get a good stretch are fantastic for width. My favorites are single arm pulldowns, close grip cable rows, single arm cable rows or machine rows to the hip, HS rowing with a hold at the contraction and done from a dead-stop, and reverse grip pulldowns…All of these, if done with a focus on squeezing your lats as hard as possible, with perfect form (no swinging), and with a nice, controlled stretch at the top, will help you build your lats.
Here’s a link to my log so you can see how my sessions breakdown: