THib’s contention is that an overload exercise would not be required when training the lats. His reasoning being that he believes that lats (and biceps) respond best to fatigue loading. This would entail typical “bodybuilding” type training of higher reps (6-12), supersets, trisets and - probably most importantly - holding the contracted position on the majority of lat-focused exercises for several seconds.
His exercise prescriptions for lat width specifically - and understand the man is educated and has a billion hours of working for significant periods of time with bodybuilders - are really out of the norm. No chin-ups - or pullups (despite the fact that bret contreras found the chin up and its variations to be the best exercise not only for lat stimulation but for biceps and abs too!)…The key is the form, though, and so few can master it and are motivated to master it. Also no bb rows or rows where your body or opposite arm is unsupported (too much cns strains on maintaining the extended spinal position)
You’ll find many stiff-arm pulldowns, bent over pulldowns, full ROM pullovers, thib pulldows(done with your arms through the holders typical used for knee ups on the chin bar) - basically exercises that can minimize bicep/forearm involvement and really target the actually function of the lats.
For me - as a competitive bodybuilder my back and legs are out of proportion (meaning much bigger) than my front upper torso (chest, biceps, triceps, delts). But I do enjoy training for strength…so having built up to undergrip chins with 90lbs attached (bw=195) for sets of 3, it was difficult do drop these. Also it was difficult to drop the 1-arm rows as 24 hour fitness only goes up to 125lb and I literally attach a small db with a strap to the handle to overload. So I would get my 2 minute self esteem boost doing 155lb db rows and 90lb chins - and my form was fine.
But Thibs shit works so I said what the hell…
I don’t do much for lats but today I did…
(Note: had a lay-off with some medical problems so volume listed is lower than normal
Decline BB pullovers 3 sets 6-8 done 1 1/4 style
1a. Stiff Arm PD’s to waist (hold 2 each rep) 3 of 6-8
1b. One - arm decline db rows(really goofy exercise but it puts the lats in a great position to work almost 1c. exclusively without much midback/rhomboid involvement) 3 sets of 5-6 (hold 2 each rep
2a. bent over low cable stiff arm pullbacks/pulldowns to waist with rope (hold for 2) 3 x 6-8
2b kneeling leaning forward rope pullows (hold for 2 3 x 6-8
2c. standing calbe rows with rope to waist (hold for 2) 3 x 6-8
I often work out 2-3 times a day so Ill ad some more work but again back is not that much of a priority for me
On Thibs plans - unless one in specializing - he usually recommends only 1-2 lat specific workouts a weak (upper back, rhomboids/traps, on a different day or split apart).
Hope this helps