posted Wed, 02/01/2017 - 14:50
664
+ 7 First run in over 18 months (6 weeks in)
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Hey guys thanks for looking at my pic well after a grim year and a half i got myself back in shape firstly then decided to get back on the horse haha, so as stated im currently 6 weeks in test/deca 400/200 this will not be the first time with either of these compounds and will be running it for another 10 weeks, i have everything at arms length if needed AI's etc. So basically im looking for advice on really getting my wings to pop my lats are by far my slowest muscle to build everything else is growing really well so any advice is welcome cheers in advance guys
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Nice base for a physique and lots of room to grow! + 1
Do you show all the girls that pic. Good work for dieting. + eat.
Rick GrimesI had trouble with my lats for the longest time. What worked for me was on back day i made sure i warmed up with 40_70 pull ups shoulder width apart. Imo anything wider than shoulder width is same as shoulder width. T-bar rows etc. I had to switch up my back routine once a month but always starting with pull ups. Hopefully this helps.
Honestly i have done the very same warm up for years i mean everyones different but im trying wider than shoulder width for a change and to hopefully really focus on the top of the lat, i tried some low rows with a rope drop sets today and the pump was immense so im going to be doing them again cherrs for the help bro :-)
I would think you would need to run the deca for longer to be effective. At ten weeks it's barely starting to do it's job! But good luck hope your gains are huge! +1
You are dead right noob im 6 weeks in as of now this run will be 16 weeks low n slow seems to work nicely for me i will say them joints are feeling bloody amazing im loving it already cheers bro!
Just realized that I'm retarded and didn't realize you said another 10 weeks! My bad bro.
Haha just ignore the first bit :-)
Low rows with the rope, pull wide at the end of the contraction will help to pop the lat. also, doing lat pull downs on a double pulley system with individual grips.
Do drop sets, 5sets of 10. Start at the hardest weight to get 10 & drop weight every set. Keep intensity up!! Do resting over 30sec!
After the 5th set, you should be at a relatively low weight but of course will fell heavy. I like to pull real slow for 2-3more sets. Really focusing on time over tension.
Cheers bro its completly different to what i have been doing and tbh i know thats what i need its back day tomorrow so it will be put into play! I will probly stick to these exercises for my lats for the next 10 weeks (end of the blast) and ill keep you posted! I do like the sound of the low rows with a rope tbh i only ever use the rope for triceps :-)
Yeah, keep us posted. +2
Remember to eat big!! Your lat's are going to require it
Yeah i will do pal and trust me the apetite has kicked in now im having a pretty clean 5000 cals a day and starting to think i need to get another meal in haha i really did forget what being hungry felt like