The Christmas Tree Workout!

In light of this fun and festive Christmas season, I figured I’d write an article on a unique shape that many bodybuilders strive to get within their lower back region. When the lower medial portions of the lats meet, they form a “Christmas tree-like” shape due to the muscle fiber striations of the lats. The Christmas tree can be seen extremely well in those people with well developed lower lats and erector muscles, as well as a low body fat percentage!

This workout is designed to target the two major muscles that form this Christmas tree shape: the Erector Spinae and Latissimus Dorsi.

It’s important to note that unlike the smaller muscles that make up the upper body like the biceps and triceps, the lats and lower back can take heavier loads and therefore require more discipline and control to correctly stimulate them into growth. Don’t be afraid to train them HARD! This isn’t planet fitness people…you might let out a few grunts here and there

CHRISTMAS TREE LATS!

This workout is composed of 3 main exercises and 1 bi-set to finish up.

Exercise 1:

Sternum Pull-Ups (5 sets – 8 to 15 reps)

Explanation: For those of you who aren’t quite sure what this exercise is then let me explain a little. In a typical pull up the body will remain in a relatively straight line up and down perpendicular to the floor; with sternum pull ups your weight is shifted slightly backwards almost into a “rowing” position. This allows a tight contraction of the majority of the lower fibers of the lats. If you cannot use your own body weight, try elevating your feet with a box of some sort and pull yourself into the same position using the bar on the smith machine.

Exercise 2:

Overhand Barbell Rows (4 sets – 10 to 12 reps)

Explanation: This exercise can easily be done incorrectly if you don’t pay attention. The arms are part of this movement however they should not be responsible for the weight moving back and forth; and the reason I say “back and forth” is because the bar shouldn’t just be moving straight up and straight down. On the descent, the arms will slightly lengthen forward and on the return the elbows will drive backward AND up as far as they can. Just picture the bar coming up to your belly button, no higher. You should feel a strong contraction in the lower lats (Christmas Tree).

Exercise 3:

Seated Row Machine (4 sets – 10 to 15 reps)

Explanation: This exercise can be done with a variety of different grips however your focus will still remain on the lower part of your lats. This means that your grip will stay in a more narrow position instead of a wide row. The key to this exercise is to not elevate your shoulders during the movement whatsoever. This movement consists of RETRACTION of the shoulder girdle NOT elevation and depression. Try placing your thumbs around with your other fingers to grip the handle. This will take tension out of the arms and place it onto the lats where you want it.

Exercises 4 + 5 (Bi-set):

Deadlifts + Straight Arm Cable Pulldown (4 sets of both exercises back to back – 10 to 15 reps each)

Explanation: Deadlifts should be your bread and butter. Nothing fancy about doing this exercise. My advice is to always learn proper form before trying heavier weights. Since this is a bi-set, the weight will not need to be as heavy as if you were performing it by itself. To place more emphasis onto your back and not your legs, bring the bar down just below your knees but NOT to the floor, and return to the starting position squeezing your lats and lower back muscles.

The straight arm cable pulldown will be your “finishing move.” To perform this correctly, the tension should STAY in your lats the entire time, nothing in the shoulders. The triceps will be in partial static contraction during this movement so if you feel in on the back side of the arms then don’t worry. Remember to lead with your elbows and not your hands. The contraction is happening in your BACK not the arms. Feel free to use a rope or a bar attachment!

ARE YOU LOOKING FOR MORE WORKOUTS LIKE THIS ONE? TRY THE EXTREME BENCH PRESS WORKOUT!

Latissimus Dorsi (How to train the back)

Back training has had its share of controversy over the years; whether it’s a debate on the correct form of exercises, the sets and reps, or the time needed to spend on them. Let me start by going over the basics…

Your lats are actually made up of three muscles called the Dorsi, Teres Major and Teres Minor which are attached to the scapula. This muscle primarily plays the role of a “puller” or agonist in major exercise movements such as the pull- up or seated row. It also acts as the antagonist (opposing force) in all chest press exercises.

Given that the lats only consist of one head, they can be difficult to isolate at times because the secondary muscles (Biceps/Deltoids) are also engaged in contraction. However it is STILL possible to isolate your lats! You just have to be creative with your exercise selection. I’ll go over this more in a minute…

How to stimulate your lats to peak contraction…

Recently in my Chest article (Dominant muscles of the human body), I explained how maximum stimulation must be achieved in order to get the best results. So much like the chest, your back must be taken to complete failure over and over again to cause as much micro trauma to the muscle fibers as possible.

Every single back pulling exercise consists of muscular tension and contraction STARTING at the hands. When force is applied and your brain signals to pull the weight towards you, the path of contraction travels from your hands up your arms and into your back. The flow of contraction looks something like this:

– Hands, Forearms, Biceps, Lats

So how do I use my lats as the Prime Mover instead of my forearms and biceps? The answer lies in your grip! Using a standard fist-like grip on the bar is the first mistake most people make when jumping on a lat pulldown machine. I see it every single day in the gym and it’s a wonder why I have new clients who say, “I can only feel it in my arms.” So let’s correct this shall we?

The simplest way to shift more tension into your lats instead of your biceps is to treat your hands as hooks. From a standard fist-like grip, the only change would be to lift your thumbs and place them on top of the bar with your other fingers! Simple as that. So on your next back day, try a standard grip first, then switch your thumbs and feel the difference!

For any effective back workout, these simple concepts must be put into action. Building up a pump is also important to ensure as much blood circulation through the muscle as possible. As mentioned before, the back CAN be isolated, and I’ll explain how…

Think of the standard cable row machine you currently use at your gym. Most likely it’ll have an attachment hook with all kinds of grip handles. This exercise will be performed with only one arm at a time so find a single pulley to attach to the machine. Instead of being seated facing the stack of weight, grab the pulley (still using your hands as hooks) and shift your body sideways about 45 degrees. Your arm should now be in a straight line with your hip. Pull the weight towards you in a controlled motion. Your elbow should drop down close to your hip. Try it right now without any weight, and squeeze your lats. Do you feel it? That right there my friend is an isolation movement for your back. I suggest trying this at the end of your next lat workout and let me know how it feels!

Remember, your mind is a powerful thing. Prepare it for the work you’re about to do day-in and day-out. Establishing a Mind-Muscle connection with your back is key to a progressive and successful workout. Train hard, and keep your Mindset!

-Mitch Muller

The Christmas Tree Workout!

Category: Back