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Thread: Pull Downs

  1. #71
    Quote Originally Posted by pakewi
    What kind of grip are you using on the two exercises,and which widths?


    The normal grips one would use doing lat pullups and chinups!

  2. #72
    Member pakewi's Avatar
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    Quote Originally Posted by Supervenomsuperman


    The normal grips one would use doing lat pullups and chinups!
    Pronated,supinated,hand spacing...?I'm just asking for more details,to better understand the exercises you're talking about!

    Knowledge belongs to the world. (Synapse)

  3. #73
    Quote Originally Posted by pakewi
    Pronated,supinated,hand spacing...?I'm just asking for more details,to better understand the exercises you're talking about!

    Here's a pic of a lat pull up, my hands are a little wider than this guys bc I am a little bigger than him,

    http://www.ast-ss.com/jeffwillet/jou...ull_Up_3-9.jpg

    I do the lat pulls in front of my neck and not behind!

    For Chin ups I would use the (reading from left to right) third kid's grip in this diagram,

    http://www.math.duke.edu/~blake/troo...Chin%20Ups.jpg

    But for the reasons I mentioned before I will not do these exercises anymore. There are still ok for your average Joe Blow but not for serious strength athletes or athletes in general.

    Besides the Bicep musculature is not used in an active role but a passive one in sprinting. I believe this is where Adam Archuleta's training may be flawed. But then again the biceps maybe used in an isometric role when he tackles somebody? I just don't see the wisdom in doing bicep exercises except for muscle symmetry and even then I don't see elite sprinters working to much on there triceps and biceps. Focus on the Bench, Squat, Deadlift, and Clean. For multi-lateral development, beginners and intermediate athletes working the biceps and triceps are fine bc there are building a foundation for all other multijoint movement exercises as well as muscle symmetry.

  4. #74
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    Quote Originally Posted by Supervenomsuperman
    Just my personal experience doing wtd lat pullups and wtd bicep chinups. I can do 80lbs wtd bicep chinups but injured myself doing 30lbs I believe. Its just a common fact that the more ROM an exercise is the more risk that is inherently involved!

    IT WOULD BE LIKE SAYING FULL SQUAT AND PARALLEL SQUAT ARE AT THE SAME RISK FACTOR AND WE ALL KNOW THAT THE FULL SQUAT HAS A GREATER RISK FACTOR BUT ALSO A GREATER REWARD FACTOR.
    Ok,now I think to have a better idea of the picture .

    Full ROM exercise are in my opinion and experience not only more rewarding stimulus wise,but also generally safer - when technique is in place and the modalities in which they are proposed suit the individual athlete's capacity-because they ineherently allow less weight to be moved.
    Knowledge belongs to the world. (Synapse)

  5. #75
    Quote Originally Posted by t-bone
    at what point would you guys stop using weighted chins? i once tried 90 pounds (got about 3/4 of the way up) but at some point will the shoulder joint be compromised?
    I did have quite "a bit" experience with all variations of chins and pull-ups both myself as with guys I've trained. we stacks of them including one arm chins,towels and all sort of non-symetric pull-ups/chin-ups.
    in my opinion You can do weighted chins or variation of these (meaning alternate them every now and then) MOST of the time.
    However, do them ONLY ONCE/week. Adjust loading parameters to your goals.
    on other day/s in your microcycle do some other BODY-WEIGHT vertical pull-ups/chins with differnet rep/set parameters (suitable to your season).
    Just as you always do some heavy/heavy-ish squats, cleans/snatches and bench, ALWAYS do chins & rows

  6. #76
    start with Pullups-Chins from every variation you can think of...v grip, sup, pro, staggered. Then move to pulldowns to focus on the back muscles. keep it heavy (<5 reps) and pause at the contraction point for 3-5 sec. This is in one workout i mean.

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