The back muscles can be the most aesthetically pleasing group in one’s physique. Men strive for that coveted V-shape, while women desire well-defined backs for strapless tops or dresses. In this article, we’ll focus on training lats, a favorite muscle group for many. While these tips apply to both men and women, today, let’s direct our attention to the gentlemen.
- The Mind-Muscle Connection
Over the years, as a competitive bodybuilder and observer of various physiques, I’ve identified two common weaknesses in men’s bodies: legs and lats. Let’s zoom in on lats for now. I believe that most men neglect their lats because they can’t readily see them during workouts. Unlike the chest, biceps, triceps, and shoulders, which are in plain view, the lats are located on your back, making it challenging to establish a visual connection.
I faced this issue early in my bodybuilding journey, but I found ways to overcome it. Here are two things I did:
- I obtained an anatomy chart to study muscle groups.
- I collected photos of bodybuilding legends like Arnold Schwarzenegger and Sergio Oliva and closely examined the shape and size of their lats.
Before each lat workout, I would review the anatomy chart and admire my favorite bodybuilders’ photos. During my gym sessions, I would close my eyes and mentally project these resources onto my lats. With every lat exercise, I visualized my muscles working, striving to attain Arnold’s and Sergio’s impressive lats. The key is to create a mental image before every workout, exercise, set, and repetition.
Training a muscle group you can’t see or don’t fully understand is challenging. Visualization bridges that gap.
(2) Mind Your Grip on Lat Pull-Downs
During lat pull-downs, be cautious of your grip width. Many individuals make the mistake of going too wide. In my opinion, an excessively wide grip takes you further away from effectively engaging your lats and achieving the desired contraction at the bottom of the exercise. To get the most out of your lat pull-downs, avoid going more than 6-12 inches outside of your shoulder width.
(3) Don’t Be Too Strict
I often see people performing lat exercises with limited range of motion and using weights that are too light. While I don’t advocate excessively heavy weights that involve pulling your entire body, a bit of momentum can be beneficial. Being overly strict might prevent your lats from fully activating.
Your biceps, triceps, and deltoids all contribute to lat workouts, and this can be an obstacle. Most people inadvertently rely on these muscles primarily. To combat this, you must increase the weight slightly to compel your lats to engage. A bit of speed and power in your routine is essential to developing wide and thick lats. Finding the right balance between weight and technique is crucial.
(4) Stretch for Lats Activation
One of the most significant challenges when training lats is not feeling the muscles working. To overcome this, focus on stretching. Between sets, perform a standing sit stretch by grabbing a bar or a portion of a machine. Position your hands one above the other or alongside each other and step about one foot away. Slowly lower your body, with your head between your arms, until you feel a burn in both lats. As soon as you feel the burn, move on to your next set. Alternate between stretching each arm.
In conclusion, mastering lats comes down to technique. It’s a muscle group that demands precision to achieve the results you desire. By following these tips, you’ll be on your way to building impressive lats that contribute to a well-rounded physique.
