Lats Progressive Overload

weights

aLL ABOUT THOSE LATS! How ABOUT THAT!

Our lats are the largest muscles in our upper body. Consequently, they are responsible for many important things. This includes protecting and stabilizing your spine and shoulders while providing upper torso support and back strength. They also support good posture, too. Therefore, it makes sense that we should dedicate time to build these crucial muscles. The Progressive overload technique is a method of strength training that advocates for a gradual increase of pressure on a given muscle group. This technique results in muscle growth and gain which is why we will use it today.

Pointers:

  1. BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT JERK OR SWING TO LIFT LOAD.
  2. HAVE A PARTNER ASSIST WITH ADDING/REMOVING WEIGHTS PER SET.
  3. FOCUS ON BREATHING AND INCORPORATING LIFT TEMPOS TO INCREASE TIME UNDER TENSION.


10 mins Dynamic Stretch + Foam Roll

4 – 5 Sets Progressive Overload
1st : 15 Reps
2nd : 12 Reps
3rd : 10 Reps
4th : 8 Reps
5th : 6-8 Reps

MOVEMENTS
(1) Reverse Grip Lat Pull-Down Machine*
(2) Seated Cable Row
(3) Lat Pull-Down Single Arm Grip*
(4) Bent Over Two-Arm Long Bar Row*
(5) V-Bar Pull-Down

30 mins Incline Walk

Rest Time Between Sets: 60-90 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder of Kaldzar
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

Specialist in – Trigger Point Therapy, Crossfit, Animal Flow, TRX RIP, Kettlebell, Kineso Taping, Pre/Post Natal, 


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