Below is a FREE Training Program that is designed to target and grow your Lats. If you are struggling to grow your wings or just simply want to change-up the pace, Look no further.
Here are some rules to keep in mind before you start, too get the most out of your workout.
Don’t worry about massive weight (Not the Point when targeting lats)
Always Contract the lats (If you find yourself just slugging the weight with no real squeeze then you’re doing it wrong)
keep your rest periods short and sweet (30 seconds to a minute)
Please see Rule number 2
#1 Wide Grip Lat Pull Downs (Super Set with Straight Arm Pull Overs)
(5 Sets of 10-15 Reps)
Make sure your thumbs are pointed out
#2 Wide Grip Pull Ups
(3 Sets of 10-20 Reps)
Chin should meet the bar with your chest pointed out for maximum contraction
#3 Yates Style Bent Over Rows
(3 Sets to Failure)
Back must be at a 90 degree angle
4# Hammer Strength Row
(3 Sets of 10-12 Reps)
Make sure your chest is placed firmly on the pad with each contraction
5# Seated Row Machine
(3 Sets to Failure)
To target your lats grip the bottom handel and have your hands facing up
The Chest the picture perfect muscle group that everyone wants to develop! (Besides the biceps) but that is besides the point. When it comes to creating a master peace of a chest we tend tofall under many misconceptions and straight up bad habitsthat hider our progress!Here are 3 Bad Chest Training Habits you should avoid!
# 1 TOO MUCH WEIGHT AND NO CONTRACTING
“Do I make my point?”
We all have herd the phrase “How much you bench bro?” and quickly we enlighten our friend or stranger with a glorious number that would impress many. Yes there is nothing wrong with lifting an enormous amount of weight from time to time. Also yes strength is important when it comes to gaining muscle, But this too can hinder your goals of putting on some great size. When we load up the bar with too much weight we tend to leave our form on the back burner and let our ego go to the front lines. This results in maybe 5 to 6 reps with little to no stimulation of the target muscle. Chest Training requires contraction of the pecs PERIOD. In most cases you will see guys complaining that there chest wont grow and the only real result is in there triceps and shoulders (This is do to Strict pressing moments and less focus on the pectoral contraction). Case and point you grow what you contract! Lighten up on the weight and get contracting on the pecs!
# 2 Relying On Pressing Alone
“How much you bench bruh?”
To address the Bros reading this or any Newbie for that matter when it comes to developing a chest there are many myths that may have crossed your path. One of them being that pressing alone will build you a great aesthetic chest. Now I am not knocking pressing movements they play a huge role in building such Perfection on a torso that is a fact! However it is not the be and all of your overall progress. Utilizing different variations of Chest Fly’s and even Dumbbell Pull Overs for that matter will bring out the greater detail in the chest. Helping to produce fantastic striations in the inner chest and so forth. Also doing these will trigger different muscle fibers to fire off and stimulate more growth within the pecs. Variety is Key! So stop being boring!
# 3 Less is More
Now iv been very outspoken about Over Training stating that the masses have over exaggerated and over hyped this concept of over training. Regardless if you disagree with me on the issue or not that is not the point. The Pecs are a muscle that cant take much abuse like the Back or Legs can. They are meant to be trained with quality intensity not long drawn out training sessions that last a good two hours.I was guilty of this for years I would train for up to two hours at a time. I could not understand why my chest would not grow, once I slowed down and trained with a more quality approach my chest began to truly grow! Yes chest is fun to train I agree!! However if we beat up the chest over the capacity that it can handle the stress wont allow the Pectorals to grow at its full potential! Keep a good pace and train with quality not quantity.
If you get anything out of this article let it be this, Forget about weight and focus on contracting your chest. Mix it up don’t just rely on presses to complete your training, complement them with alternative movements fly’s ect. Lastly Stop the long training sessions remember this is quality not quantity. Hope this helps everyone! You know the deal love your Body, love your Mind and love your Soul God Bless and Stay Happy
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