if you want to build wider, denser lats,
then it's time to recommit to the pull-up.
Despite a plethora of more advanced equipment, the simple pull-up bar remains one of the most effective tools at your
disposal for building size and strength.
You just have to commit (or recommit) to developing proficiency with the pull-up bar, and this brutal challenge will help you do exactly that. By using a weighted belt, you can add resistance
that no cable station can replicate, triggering a cascade of hormonal responses and muscle
breakdown that will help you to drastically
accelerate your gains. Get ready to get wide.
Hang from a pull-up bar with your hands spaced wider than your shoulders. Contract your lats and pull up until your chin is over the bar. Lower yourself slowly. On weighted pull-ups, fasten a dip belt around your hips and add weight until you can’t complete more than 6 to 8 reps.
You are stronger on the lowering phase of a rep than the lifting portion, so even though you’re sure to be toast by this point, you should have enough in the tank to reap the benefits of a few negatives.Try to take at least five seconds on each descent and jump (or kip) yourself back to the top. Chin-ups always use a supinated (underhand) grip.
At a power rack or Smith machine, set the bar to about waist height. Hang from the bar and row three sets to failure. This challenging move allows you to get in a few horizontal pulls to add thickness to your lats and to target the smaller muscles of your middle back.
Straightarm Pulldownthis isolation move will have your upper lats screaming. You can vary your hand spacing
slightly from set to set to mix up the muscle
recruitment pattern, but the emphasis will be on your upper, outer lats.
the old-fashioned pull-up, and other basic exercises, attack the back better than any of the newfangled attempts you may have heard of.
