After recently competing at my first bodybuilding competition, I’m laying down the 12 month training/nutrition/supplementation plan to prepare for 2010.
There are a few symmetry issues with my physique that need to be addressed in the lead up to next year, one of which is a lack of symmetry in the ol’ latissumus dorsi’s, namely, my left lat fails to spread with the same width as my right. From a front/rear “relaxed” position, or a front/rear lat spread, it is becoming annoyingly obvious (at least from my perspective…and I understand we’re all hyper-critical of our own physiques, but still, I reckon it’s a genuine issue).
I’ve begun C-Thib’s HSS-100 protocol (regularly use this program as a training meso-cycle) with my back day (Monday) using his HSS-100 Back Width day (from his Back Specialisition Program). This is also a High Carb day for me (although the High Carb nature of the “Getting Unshredded” Diet isn’t nearly as high as I’d appreciate…looking forward to jumping into some genuine C-Thib-like Carbohydrate Cycling numbers in a couple of weeks…), considering it as a weaker muscle group it needs the extra calories to get some hypertrophy happening. In order to specialise the left lat, on my Hamstrings Day (Friday) I’ve included a unilateral left-lat only specific superset to finish the workout:
A1. Cobra Pulldowns (left arm only) 3-4x8-12
A2. Straight Arm Pulldowns (left arm only) 3-4x12
I’ve tied the left lat into the Hamstrings workout for two reasons:
Hamstrings workout is another High Carb day, meaning Left Lat gets two high carb days per week.
The Hamstrings workout includes movements such as Romanian Deadlifts which, at least to some degree, activate and stimulate the lats, leading to a nice warming up and/or “tie-in” effect with the upcoming left lat superset.
Look, I just thought I’d put it out there for any other suggestions, feedback on the suggested approach, etc.
As I begin what will hopefully be a journey into another 5 years or so of competitive bodybuilding, developing a knowledge of strategies to fix imbalances will certainly come in handy.