posted Thu, 03/22/2012 - 09:23
1175
Lats and Delts
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Hi guys looking for some hardcore Lat and Delt workouts. I seem to do ok with other muscle groups.
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Hi guys looking for some hardcore Lat and Delt workouts. I seem to do ok with other muscle groups.
Lats - 5 Sets of pull ups to failure followed by 5 heavy sets of lat pulldowns then 4 sets of dumbell pullovers
OK mate here goes. If you want to get big there are 2 ways to go about it. Heavy weight low reps 6-8 with basic compound movements or you can do volume training. They are the only changes that I make between my routines. I have read about all the latest and greatest training that will give you mind blowing growth (crock of shit). At the end of the day your muscles adapt to the stress that is placed on them. Now don't confuse volume training with high reps it is totaly different. German volume training http://www.eroids.com/ebc/eroids-body-challenge-40. I am not saying that isolation exercises are a waste of time but if you want size I wouldn't bother with them. As for rear delts, do your bent over dumbell raises. When you do them roate the palm of your hands up towards the roof.
I never seem to get the capped look I'm wanting especially my rear delt's. It's doing my head in
Any of your pulls will hit the rear head. Try face pulls, take a V strap on the top pulley, elbows raised level with shoulders Overhand grip pull back to the sides of your face keeping your elbows up and pull them back. You'll get more of a "capped" look and width from the lateral head. Try seated lateral raises, they'll isolate better so your not swinging or lifting with your legs. Lats you just gotta hit the whole back each of the muscles will help to make the lats work. Takes a lot of beef (muscle) to make a big back.
For delts I just started with cleans n presses and I can tell the difference