Try this lat-dominant drop set on back day after you're done with your heavier, progressive-overload work.
Pulling For The Pump
Don't let the "DUDS" acronym fool you: they're far from a dud finisher. Pick literally any lat pulldown or pullover variation and do this:
Do an all-out set to failure (5 to 8 reps).
Cut the weight in half and double the number of reps (10 to 16).
Immediately cut the weight in half again and double the number of reps (20-32). If you need to take mini 10-second breaks to finish, go ahead.
I'd suggest doing it on a well-designed pullover machine.
Think of it as metabolic-stress type work, which should come at the end of a workout and only be done for ONE set. Don't abuse it! Maybe sprinkle it in every other week.
Most lifters try to progress in strength, hypertrophy, stretching, and conditioning at the same time. Huge mistake! Here's a better way to, well, get better.
Why do so many lifters follow programs that fail to fit any of their equipment needs, exercise issues, volume or intensity issues, or personality? Dan John calls it the "Cinderella's Stepsister Syndrome." In other words, the shoe don't fit! Here's how to find the right shoe for you. Hopefully, it doesn't have a 6-inch clear plastic heel, you tramp, you.