06/06/2026
6 advanced ways I grew my lats for myself and clients
1️⃣ 3x week frequency.
Spiking muscle protein synthesis 3x a week increase growth opportunity. Three sessions a week at low volume outperforms one session every time, while also building a better mind muscle connection more quickly.
2️⃣ First in exercise order.
If you train deadlifts or chest before back… you are already fatigued before you start. Put them first when your output is highest and your connection to the muscle is sharpest.
3️⃣ Drop your shoulders on lat movements.
Most people pull with their traps and arms and wonder why their lats never grow. Actively depress your shoulders during every rep. This is the single biggest cue for fulling shortening the lat.
4️⃣ Unilateral movements.
Training one side at a time increases motor unit recruitment and can even result in greater strength. It improves imbalances, forces better mind muscle connection, and makes every rep more productive.
5️⃣ Low volume per session.
2 to 4 sets per session. The lats respond to quality not quantity. Keep sessions short, keep intensity high, and let the frequency do the work.
6️⃣ More horizontal rows.
Most people overtrain vertical pulling and neglect rows. The lats have their greatest leverage during horizontal pulling movements. The upper lat also gets recruited more effectively here, which is the key area for building width.
Apply all six for return on your time and energy investment into your lat training
Follow for more advanced training guidance.
