Change Grips Intra-Set for Bigger Lats

Change Grips Intra-Set for Bigger Lats

 

One of Charles R. Poliquin’s favorite training methods was drop sets, which were also a favorite of the first Mr. Olympia Larry Scott. Scott was introduced to them by Steve “Hercules” Reeves.

By reducing the weight after achieving momentary muscular failure, drop sets stimulate more growth by prolonging how long the muscles are placed under tension. They also give you a fantastic pump!

Another way to prolong time under tension is by changing hand position during a set, going from a mechanical disadvantage position to a mechanical advantage position. For example, work to muscular failure with a medium-grip lat pulldown using a pronated grip (palms facing away from you), then immediately switch to a supinated grip (palms facing you). The Strength Sensei would say the supinated grip is more of an elbow flexor exercise, but the lats are still involved.

For a super duper pump, after you complete a few extra reps with a supinated grip, you could perform drop sets. Performing this method on a lat pulldown machine with a selectorized weight stack is ideal because you can quickly change the weights. (TSS)

BOTTOM LINE: Change hand position intra-set to get a great pump and add more muscle.

— Miloš Šarčev photo