Camille Leblanc-Bazinetのインスタグラム(camillelbaz) - 11月23日 01時26分

Mastering the Lat Pulldown: Your Path to a Stronger, Muscular Back 💪

Understanding the role of your lats is the key to sculpting a powerful and well-defined back. These muscles are designed to pull the shoulders back and down, and knowing this fundamental action can be a game-changer in your journey to building a robust back.

One common mistake I often observe in back training is folks relying heavily on their biceps to pull the weight, neglecting the intended action of engaging the lats. To truly target and develop your lats, it’s crucial to shift your focus to pulling those shoulders back and down with purpose.

Another significant oversight is limiting your range of motion. When it comes to muscle growth, the stretch and load phase of a movement is where the magic happens. Embrace a full range of motion deliberately and with purpose, as it’s the most potent way to stimulate muscle growth effectively.

Now, put this knowledge into action with this Lat Pulldown workout:

🏋️‍♂️ Set 1: 20 repetitions with a controlled 2-second up and 2-second down tempo.

🏋️‍♂️ Set 2: 15 repetitions with a double contraction at the top (raise the load halfway down, bring it back up, lower it fully, and lift it up = 1 repetition).

🏋️‍♂️ Set 3: 12 heavy repetitions with a 1-second pause in full contraction and a slow 3-second ascent.

🏋️‍♂️ Set 4: 10 heavy repetitions with a deliberate 2-second ascent.

🏋️‍♂️ Set 5: Start with 10 heavy repetitions, then drop the load by 30%, and push for maximum repetitions. Drop the load another 30%, and give it your all for another max set.

Remember to rest for 2 minutes between sets, allowing your muscles to recover and perform optimally.

In the realm of muscle building, time under tension is the king, and volume is the queen. Embrace both, stay focused, and watch your back gains soar to new heights. 💥💥

Ready to conquer your workout? 💪 Let’s do this!

* full disclosure I use to do these wrong and I wish someone corrected me

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