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Back-Attack Size Effects

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)… [Read more…]

Midback Muscle Building

Q: I’ve been reading about 3D Positions of Flexion, and it makes total sense. Most of the three-way hits for each muscle are straightforward, but I’m confused about midback. Is a row classified as the big midrange exercise? With a barbell row, the arms squeeze the shoulder blades at the top, which is the contracted position. Is a barbell row both a midrange and contracted exercise?

A: You need to look at the lats and midback together to understand the three positions of flexion for each. For lats, you use pulldowns or chins as the big midrange exercise. Then you follow with pullovers for stretch and stiff-arm pulldowns for contracted.

For midback muscle building, there’s no need for a midrange exercise—you get that on the pulldowns or chins for lats. Those exercises pull the arms down and back, which affects the lats as well as the midback…

[Read more…]

Jonathan: Delts, Midback, Arms (new split)

New split, and delts were up first. Shoulders first isn’t actually any different than a typical Monday, but it’s the first time I’ve jumped on an all-new split for at least a couple of months. Although I’ve made several technique and exercise changes, it’s probably been a few/several months since a major shakeup, really, so I knew it was time for some change… [Read more…]