Research shows there are three keys to building muscle: muscle tension, metabolic stress, and muscle damage. While traditional training will take care of the first two, nothing creates that growth-inducing damage like eccentric (negative) work.
After your normal pull-ups and rows, finish your lats off with 3 sets of 3-5 reps of eccentric front levers.
- Start by hanging from a pull-up bar or rings.
- Invert yourself so your feet are pointing to the ceiling.
- Contract your lats, abs and glutes.
- Slowly lower your body down to the starting position.
Make sure you can control the lowering phase. If you can't control your decent, just tuck one or both knees in a bit and slowly progress them out over time.
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