“I CRACKED THE CODE FOR BACK TRAINING.”
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The goal of this program is to teach you mastery of the SKILL of back training.
Training, is not about WHAT you do, it’s HOW you do it.
The goal of this 30 day program is to lay the foundation for lifelong growth.
This program is high frequency, so you will have plenty of repetition that is necessary to learn. Do not stray from the program. A lot of time and thought went into everything in this program.
The foundation of progress for all muscle building exists within 3 aspects that are built into this program: Mobility, Skill, Stability. You will need all 3, and your ability to master all 3 will determine your ability to build muscle. It’s as simple as that.
This is the foundation of all growth.
No manipulation of sets and reps and volume and load will build maximum muscle without the foundation of execution mastery.
THE MISSING PIECE TO WIDE AND THICK LATS:
Hopefully by now I’ve driven home that exercise execution is the key to building muscle.
But specifically here are the about 5 things that are most important for you to focus on for building a bigger, wider, thicker back without pain or injuries:
1) You MUST have strong spinal extensors.
If your back is rounding when you’re doing back, your lats will not grow. You will compensate with poor movements and ultimately make your ability to build your back harder and harder. Start off by doing things correctly from day one. This skill is built directly into the training program.
2) You MUST have external rotation of the shoulder (turn your biceps to the ceiling).
3) You MUST be strong and stable in protraction and external rotation, and be able to maintain it while initiating with the lat (and for the majority of the rep).
4) You MUST learn to keep the tension on the lats at all points of every rep.
5) DO NOT retract the scapula.
I repeat… DO NOT retract the scapula if your goal is lat training.
In fact, often times the cue that helps most is protracting the scapula and emphasizing that in the beginning
of the range.
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