I’m not strong enough to stack that much on the thing, but I do love when people use it for the first time, and toss a couple plates on, just to have their egos shattered by the 3rd rep.
I’m not strong enough to stack that much on the thing, but I do love when people use it for the first time, and toss a couple plates on, just to have their egos shattered by the 3rd rep.
Many will debate that the deadlift is the king of all back exercises. As for myself the chin and all its variations have served me well in the past. I know this is going to sound blasphamis but I actually gave up traditional deadlifting very early in my bodybuilding career. I stuck mainly with hyper extensions to work my lower back, but for total lat development chins reigned supreme! So much so that I started every back workout with 100 chins! Valuable advice my old pal Jesse "ROCK" Stonewall passed on to me way back when I was knee high to a pregnant ant.
Pull ups are just SO MUCH better than pull downs in my opinion.
I do love pullovers but machine pullovers. Could never get into the DB pullover. Just could not get a good connection.
Ah, the DB pullover. We did these across a bench with our asses low to the ground and with relatively straight arms. The key is keeping your hips down lower than your torso. Once your hips start riding up you lose that all important stretch. Negating the purpose of the movement. But I'm sure you already knew that. LOL!
Ah, the DB pullover. We did these across a bench with our asses low to the ground and with relatively straight arms. The key is keeping your hips down lower than your torso. Once your hips start riding up you lose that all important stretch. Negating the purpose of the movement. But I'm sure you already knew that. LOL!
For me it is more of the narrow grip to the DB that feels very strange in my shoulders. A wider grip with say a EZ bar is better but I just dislike how the movement goes from easy to very hard based on gravity within the angle of the movement.
I’ve tried the pullovers across a bench, and never been a fan. I will do them occasionally laying on a bench, but even then they don’t seem all that effective. I prefer to mimic the motion doing front pulldowns with cables - step back a ways, and lean forward so that you get a good lat stretch at the top, then contract into the waist.
I’ve tried the pullovers across a bench, and never been a fan. I will do them occasionally laying on a bench, but even then they don’t seem all that effective. I prefer to mimic the motion doing front pulldowns with cables - step back a ways, and lean forward so that you get a good lat stretch at the top, then contract into the waist.
I agree totally! Cable in my opinion are best for that.
Joe Gold had such a knack for building equipment that was bodybuilder friendly. From the dumb bell handles to the chin bars! I love that guy he was so cool to me I was just a kid Anyway I digress. I remember the first time I did chins in his gym now mind you I had done thousands of chins by this time in my young bodybuilding career so I expected the usual you know pull yourself up let yourself down yadda,yadda,yadda. But after doing the first few I realized somthing was different the BAR! THE PERFECTLY KNURLED BAR!! A bar that was not too thick and long enough to allow just enough give when you're coming out of the bottom. During my time there I started all my back workouts with 10 sets of chins. I made significant improvements in my back development that year. I have to give the majority of the credit to Joe Gold and his magic chin bar!
Joe Gold had such a knack for building equipment that was bodybuilder friendly. From the dumb bell handles to the chin bars! I love that guy he was so cool to me I was just a kid Anyway I digress. I remember the first time I did chins in his gym now mind you I had done thousands of chins by this time in my young bodybuilding career so I expected the usual you know pull yourself up let yourself down yadda,yadda,yadda. But after doing the first few I realized somthing was different the BAR! THE PERFECTLY KNURLED BAR!! A bar that was not too thick and long enough to allow just enough give when you're coming out of the bottom. During my time there I started all my back workouts with 10 sets of chins. I made significant improvements in my back development that year. I have to give the majority of the credit to Joe Gold and his magic chin bar!
I totally forgot about chin ups. HUGE lat recruitment! I am going to add them in next back day!
Joe Gold had such a knack for building equipment that was bodybuilder friendly. From the dumb bell handles to the chin bars! I love that guy he was so cool to me I was just a kid Anyway I digress. I remember the first time I did chins in his gym now mind you I had done thousands of chins by this time in my young bodybuilding career so I expected the usual you know pull yourself up let yourself down yadda,yadda,yadda. But after doing the first few I realized somthing was different the BAR! THE PERFECTLY KNURLED BAR!! A bar that was not too thick and long enough to allow just enough give when you're coming out of the bottom. During my time there I started all my back workouts with 10 sets of chins. I made significant improvements in my back development that year. I have to give the majority of the credit to Joe Gold and his magic chin bar!
I start my back day with attempted chin ups. I will get one unsupported one day. I tend to work on the hold and negative right now until the day I will actually be able to pull myself back up.
1. Deadlift (don't lie it's hard and nothing works it better, plus conjugate variations for greater back growth);
2. Chest supported Row (plate loaded);
3. Bent Barbell Row;
4. One Arm DB Row;
5. Seated Low Row;
6. Pulldown variations;
7. Chins.
I put chins last because for us heavier guys with super long arms, it's difficult to get full back recruitment because you have to use so much forearm/biceps to pull yourself up. Also #2-4 can be in any order as they're all very great for my back development. With the Chest Supported Row you can do 3 different types of rows so that is why I placed it at #2.
Chins, Seated Low Row and Pulldown variations are typically more finishing type movements. I'm currently focusing on Rowing movements to correct some muscle imbalances and help my right shoulder sit back more in the socket.
1. Deadlift (don't lie it's hard and nothing works it better, plus conjugate variations for greater back growth);
2. Chest supported Row (plate loaded);
3. Bent Barbell Row;
4. One Arm DB Row;
5. Seated Low Row;
6. Pulldown variations;
7. Chins.
I put chins last because for us heavier guys with super long arms, it's difficult to get full back recruitment because you have to use so much forearm/biceps to pull yourself up. Also #2-4 can be in any order as they're all very great for my back development. With the Chest Supported Row you can do 3 different types of rows so that is why I placed it at #2.
Chins, Seated Low Row and Pulldown variations are typically more finishing type movements. I'm currently focusing on Rowing movements to correct some muscle imbalances and help my right shoulder sit back more in the socket.
I am sooo happy it is my back day today and this thread resurfaced. I think I am going to try your routine today Beast. Yes, I know the struggles of being a long armed big guy. I am a little worried that I will be too spent to even hold myself for the negatives with the chins at the end but ill give it a go
Originally Posted by npcdusty
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