10 Lat Exercises to Perfect Your X-Frame

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Here’s what we’ve got for you today: 

• 10 exercises to build wider lats 

• The best chest and triceps exercises for all lifting levels

• A deep dive into whether total volume or training frequency is more important for muscle growth 

TRAINING 

Lats for Days 

Building bigger lats is key to achieving that coveted X-frame look that dominates bodybuilding competitions. Well-developed lats enhance your shoulder-to-waist ratio and boost your pulling strength. While many back exercises also work your rhomboids and traps, we've created a definitive list of the 10 best exercises specifically designed to target your latissimus dorsi.

This guide breaks down each exercise with clear instructions, pro tips, and the ideal sets and reps to maximize muscle growth. The exercises incorporate a range of equipment, including barbells, dumbbells, and machines, ensuring variety and effectiveness. Follow these steps to grow lats so impressive they’ll have you soaring out of the gym.

A MESSAGE FROM LUMEN

Understand Your Metabolism

If you’ve been dieting, lifting weights, and doing cardio without seeing the results you want, you might be missing out on one key piece of the puzzle: your metabolism. And with Lumen, you can get a better understanding of your metabolism right at your fingertips. 

But how does learning more about your metabolism actually help you in the gym? Well, with Lumen, you can:

• Create a high-functioning metabolism that gives you the energy boost you need for your workouts.

• Help your body lose fat and gain muscle, thanks to Lumen’s personalized diet advice that is tailored to your goals.

• Receive real-time metabolic insights so you can make macro adjustments on the fly depending on what your body needs.

The result of all this data? You’ll perform better in the gym, feel better in between workouts, and see more results for all your hard work.

If you want to unlock the potential of your metabolism and start crushing your fitness goals, read more about Lumen here. Right now, Ripped Report readers will get an exclusive 15% discount on their purchase.

WORKOUT 

Chest & Tri Killers 

To hit new PRs on the bench and shoulder press, it’s essential to strengthen your chest and triceps. These muscle groups work together in perfect synchrony during pushing movements. In fact, no compound push exercise  — like the chest press — can be performed effectively without heavily engaging the triceps. That’s why we’ve compiled the ultimate guide to the best chest and triceps workout below. 

Whether you’re just starting your fitness journey or have been perfecting your bench press for years, this plan is designed for all experience levels. Dive in and discover how to structure an effective chest and triceps training program, complete with a smart periodization strategy to help you reach your goals.

TRAINING TIPS 

Turn Up the Volume

A long-standing debate persists among weightlifters, bodybuilders, powerlifters, and exercise scientists: what matters more for muscle growth — training volume or frequency? Should you focus on doing more sets or training more often? While past studies have explored this question, their findings often conflict.

However, new research may finally settle the debate.

A recent meta-analysis examined how training frequency impacts muscle growth, comparing results for how often a muscle group is worked versus the total number of sets performed. The study reveals fascinating insights into whether training a muscle group multiple times weekly leads to greater growth when the overall set volume remains constant. Discover what this groundbreaking research uncovers about optimizing your training approach.

THE DROP SET 

An Olympia Rundown

• There are many Olympia divisions with past champions from all walks of life. Here is every winner of the Olympia Wheelchair class. 

• Performing deadlifts on the Smith machine has profound benefits. See how weights locked on a predefined path can improve your form, strength, and muscle growth. 

• The 2024 Olympia Classic Physique runner-up Mike Sommerfeld has a unique night-time dietary protocol. See his full day of eating to stay in tip-top shape on the road.