You could also throw in an extra arm-only day during the week. You’ll be able to use heavier weights for each exercise and you’ll also be able to push harder because you’re fresh. But if you’re having trouble getting more size, you might want to try and put your arm work at the beginning of the workout. Training your arms at the end of your workouts is a very common pre-exhaustion technique used by many bodybuilders. You have to push the intensity of the workout and vary the exercises you are using to start stimulating new muscle growth. To jumpstart any lagging muscle group, you have to change something. “I divide my arm training into two separate days and I train my triceps with chest, biceps with back, but my arms are not gaining any size! How do I jumpstart my arm training?” – Ali Khaled The bottom line is, whenever you increase the intensity of your workouts, good things happen when you’re trying to build more muscle.
Use mechanical advantage dropsets-giant sets combining various exercises of descending difficulty targeting the same muscle group-to go to new levels of intensity in your back training. Push the volume – dropsets, supersets, giant sets, reps-based sets are all great ways to get a lot of volume in, in a short amount of time. Throwing in a couple cardio sessions in the morning, saving your starches until after your workout, and training your core hard, will go a long way in making your back have a wider appearance.ģ.
Lose body fat – Shedding some excess flab around your midsection will make your waist smaller and give the appearance of a much more pronounced v-taper. Don’t forget the rear and side delts – Packing more mass onto the side delts with tons of dumbbell laterals and building out the posterior delts with flye variations, will give your shoulders a wider look which will carryover to the overall width of your entire upper body and make your back look wider.Ģ. For lat pulldowns, lowering the weight on the stack and continuing with a dropset or moving your hands out wider on the bar (snatch grip) for bent over rows can make both exercises much tougher.ġ. Both have a ton of different variations, not only to hit different angles, but also to keep to jack up the intensity of the set. The goal is to attack the bar from many different angles.īut don’t forget about high rep lat pulldowns and bent over rows.
You can change the width of your grip, overload the movement with a weight belt, or even the grip component by wrapping a towel around the bar. When incorporating more pull-ups into your routines, you have many options. Of course, everyone knows that pull-ups are one of the best exercises for building width in the lats. The key to more back mass is angles and variety. Can you give me some killer lat workouts?” – Robert Anderson
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