Where The Muscle Gains Are And How To Secure Them Using The Pull Up For Maximum Lats and Rear Deltoids Growth

• Almost all bodybuilders wish to have Lats and Levator Scapulae that stand out. They frame the upper body well, when you know how to work them to their full potential.
• To obtain Latissimus Dorsi and Posterior Delts that get noticed, takes a large amount of near maximal effort during your fitness sessions. If you have ever experimented with this you know very well what I'm talking about.
• A handful of guys have an in-built hereditary edge when it comes to Rhomboids and Lower Traps.
• It is counter productive comparing yourself to other guys in the gym continuously. Everyone has natural propensities to build up strength and size differently.

Be sure that you initiate your weights workout with a few lighter weight sets of the Pull Up (or a similar upper body exercise) before you go all the way on your actual workout. The Pull Up, like every other free-weight movement, can only trigger a response in the Lats, Rhomboids and Middle Traps when you force them to do most of the work across each rep and set. This is what is meant by the muscle and mind association. Raise the weight and then bring it back down using a slow-moving repetition speed of 4-8 seconds, really sensing yourself combating gravity. Make slow rep speed training a regular feature of your strength and fitness training program. The focus on the value of each rep, forcing your Back and Middle Trapezius to strain to the max rather than other upper body muscle groups, is exactly what will increase muscle size and definition more efficiently than almost every other way of training.

An isolation movement concentrates on just one specific muscle or muscle group (for instance the Dumbbell Fly for the pectoral muscles), while a compound movement works an array of muscle groups simultaneously, e.g. the Bench PushUp for the chest plus shoulder muscles and triceps.Compound-style workouts are best suited for free weights instead of fixed machines, as a result of the power drive required for weight-lifting.



Source: http://www.military.com/military-fitness/workouts/tips-for-better-pullups