One of the most common mistakes people make when performing lat pulldowns is to rely on the biceps when pulling the weight rather than optimally utilizing the latissimus dorsi muscles. In order to determine whether proper instruction can remedy this sad situation, Snyder and Leech recently asked eight women with little or no strength training experience to perform lat pulldowns with only basic instruction, performing 2 sets of 3 repetitions at 30% max[1].
After a brief rest, subjects then performed the same 2 sets of 3 repetitions following verbal technique instruction on how to emphasize the latissimus while de-emphasizing the biceps. A significant increase was seen in EMG activity in the latimissimus dorsi from pre-instruction to post-instruction. Practical application: Swap the soybean oil for olive, macadamia, avocado, or coconut oils, along with a bottle of fish oil capsules.


Explaining to the subject to pull with their back, instead of with their arms, by pulling the shoulder blades back and inwards, and concentrating on the tension in the back musculature.
A recent review of the research by James Krieger, published in the Journal of Strength and Conditioning Research, found that 2 to 3 sets per exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects[1]. Moreover, the acute increase in the phosphorylation of p70S6k following an initial bout of resistance training is closely correlated with the increase in human skeletal muscle mass after a few months of weight training.
Muscle biopsies were taken from the vastus lateralis muscle in the thigh both prior to and 30 minutes after each training session. Voluntary increase in latissimus dorsimuscle activity during the lat pull-down following expert instruction.


Not only does it look most unbecoming, but it also drastically decreases the involvement of the lat muscles. Doing the lat pulldown in this spastified manner effectively takes a great upper back exercise and turns it into a mediocre biceps exercise.
Fish oil and fatty fish are rich in long-chain omega-3 fatty acids, thus helping to restore a more favourable n-3:n-6 ratio and, along with it, healthier cardiovascular function.



Upper back workout without weights
Step ups


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    11.05.2012