02-04-2016, 12:04 AM
If the wide grip pull ups aren't working the lats hard enough, it's time to add weight.
For example, I train weighted pull ups on a day other than the one that I might hit biceps specifically. I usually do 6 sets, alternating between neutral and supinated grip. At a body weight of 255, I'll warm up with a #25 plate hanging from the waist, supinated for 6-8. Then to the #45 plate for the work sets, usually in the 4-6 rep range. After all work sets are complete, I do a body weight burn out of AMAP pronated grip chin ups to failure. Then on to loaded carries, and finally 6 sets on the reverse hyper extension.
The intense pull up work smokes the lats to the degree that I have leaned to not do barbell rows the following day..
For example, I train weighted pull ups on a day other than the one that I might hit biceps specifically. I usually do 6 sets, alternating between neutral and supinated grip. At a body weight of 255, I'll warm up with a #25 plate hanging from the waist, supinated for 6-8. Then to the #45 plate for the work sets, usually in the 4-6 rep range. After all work sets are complete, I do a body weight burn out of AMAP pronated grip chin ups to failure. Then on to loaded carries, and finally 6 sets on the reverse hyper extension.
The intense pull up work smokes the lats to the degree that I have leaned to not do barbell rows the following day..
![[Image: 4CV0TeR.png]](https://i.imgur.com/4CV0TeR.png)
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