I’ve been into lifting for almost a year now, primarily focusing on overall strength. I’m finally getting to a point where I’m focusing on an area for each work out: I go every other day and do a rotation of legs, shoulders/arms, chest, and back.
I’ve identified lats as a weakness for me and I’m having trouble getting good contractions in that area. My current back day includes deadlifts, wide-grip pull ups, low rows, lat pulldowns (I’ve recently included one-arm lat pulldowns, which seem to be effective for me), bent-over rows and back extensions. I don’t always do each exercise but these are the ones I’m familiar with.
Based on some info I’ve picked up here, I believe I’m lifting too heavy to see quick size gains. I typically start light and ascend to about a 5-6 rep max, and then back down.
Any tips for a novice? I just find these muscles hard to isolate.