Lats not getting sore? Try this workout

Discussion in 'Fitness & Nutrition' started by trancezj, Apr 5, 2006.

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  1. trancezj

    trancezj New Member

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    I feel like I've been cained for stealing bread in Singapore today.

    No you'll notice theres no deads in this workout, I've rotated them out for the past 4 weeks and 3 more weeks. I've not taken a break from deads in over a year.


    1.
    Superset Wide Grip pullups w/ close grip pullups. How ever many sets it takes to reach 50 total reps. One thing I did, was to not go to failure in the first sets, I find I can do more reps in the later sets. Don't cheat, don't swing your legs, go all of the way down and all of the way up.

    2. OverHand BarBell rows
    4x12 as heavy as you can do them.

    3. cable rows with the rope.
    Use the Rope for tricep push downs on the cable row mahcine.
    4x12
    be sure to squeeze at the top of every rep. Using the rope allows your hands to come further back than with a bar.

    4. Underhanded medium grip front pulldowns
    4x12
    On the pulldown machine dealy use a bar that spins with an underhanded shoulder width grip and come down to your lower boobies. Be sure to squeeze and to go all the way up.

    Thats it. Doesn't seem like much but it really fried my lats.
     
  2. cavefish

    cavefish You ain't a crook son, you just a shook one

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    So basically sodomize your lats with volume until they hurt = good?
     
  3. trancezj

    trancezj New Member

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    ha

    this workout if for people who can do a pullup..... without the assistance of a frontend loader.
     
  4. cavefish

    cavefish You ain't a crook son, you just a shook one

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    That's it. You, me, and 4 cases of Budweiser. Last man standing wins.
     
  5. deznutz

    deznutz New Member

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    I can do like 2 pull ups...
     
  6. trancezj

    trancezj New Member

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    you're fucked
     
  7. trancezj

    trancezj New Member

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    good excuse to do it then
     
  8. PurEvl

    PurEvl going out gassed and not half assed...

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    :rofl: omg

    oh an thats barely any volume really...plus its alot of cable movements...anyone should be able to do this with good results :dunno:
     
  9. trancezj

    trancezj New Member

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    especially since I didn't specifiy how many sets it takes to do the 50, just do as many as you have to.
     
  10. Layman

    Layman New Member

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    I'm out.:wtc:
     
  11. SquallRm

    SquallRm New Member

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    pain != progress
    numbers = progress
     
  12. trancezj

    trancezj New Member

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    huh? gtfo my thread.
     
  13. Zaffir

    Zaffir OT Supporter

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    I can do 8 pullups :hsughno:
     
  14. deznutz

    deznutz New Member

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    trancezj...
    Do you reccommend having a seperate split day for lats?
    like... Back/Lats
     
  15. trancezj

    trancezj New Member

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    I did that some when I was doing 2 muscle groups per day. Like lats with upper chest and then on another day doing middle/lower back with middle/lower chest.
     
  16. DieselWeasel

    DieselWeasel Guest

    I can do 15 consecutive pull-ups. Is this routine for me? :rolleyes:
     
  17. trancezj

    trancezj New Member

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    I'm not sure what you're rolling your eyes at.
     
  18. DieselWeasel

    DieselWeasel Guest

    The eye roll was intended to show sarcasm after my question.
     
  19. dirtysouthboy

    dirtysouthboy New Member

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    I think i might try this today for my back work out. Thanks.
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Ceaze's tip of the day: stretch your upper traps before hitting your lats. Having tight traps inhibits the lats.
     
  21. DieselWeasel

    DieselWeasel Guest

    :rly:
     
  22. Damnation

    Damnation OT Supporter

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    i can do 5 pull ups. i'll try this
     
  23. trancezj

    trancezj New Member

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    hmmm in the concentric part of the motion or eccentric part of the motion?
     
  24. trancezj

    trancezj New Member

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    I think it's an especially good workout if you're cutting.
     
  25. PurEvl

    PurEvl going out gassed and not half assed...

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    with the suit?
     
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