Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?
A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)…
Lat Workout 1
V-handle pulldowns (pyramid), 3 x 9, 7, 5
Wide-grip pulldowns (drop set), 1 x 10(6)
Lat Workout 2
Wide-grip pulldowns (pyramid), 3 x 9, 7, 5
V-handle pulldowns (drop set), 1 x 10(6)
For even more variation, when you do Workout 1 with V-handle pulldowns first, try V-handle chins instead. Pulling your bodyweight through space is different and better at directly targeting your lats because you can’t cheat as you can on V-handle pulldowns.
On chins, you don’t have to add weight in a pyramid. You can simply do as many reps as you can on each of the three sets. Your reps should drop on each so you get a varied rep range.
As for making your arms bigger, building your lats will push your triceps out when your upper arms are down at your sides. That will make them look fuller and much larger. [That’s another reason to get your lats huge—for the all-around size effects!]
So try alternating lat routines. The frequent change should ignite bigger gains—and also help your arms look insane!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
What Would You Do to Protect Your Family?
Mike Westerdal is a renowned personal trainer and national best-selling physical preparedness author, but he’s also a father and a husband… who would do anything to protect his family.
He used to get pushed around when younger and spent years building up his body and becoming stronger, getting mentally and physically tough the hard way. As he got bigger, he learned to handle himself, and working in security, he learned first-hand how violence really plays out.
Some of the other guys online who show off their self-defense videos and books need to get a grip. The level of skill needed to pull off their basic moves is CRAZY for most ordinary people.
- If a defense system requires more than a few hours to master, it’s not a program.
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- You don’t need to spend years training to be a martial artist.