I've always had trouble deciding on whether or not to add these to my back routine cause its so large in volume as it is. What do y'all think about this movement?
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Thread: How important are Pullovers??
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03-29-2010, 12:00 PM #1
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03-29-2010, 12:06 PM #2
pullovers are a great exercise.
They help stretch the chest cavity out as well as expand the ribcage to give you a more solid look. freeweight pullovers are far greater for core stability than the machined ones, but both have advantages.
Add them to your routine and you tell us in a thread how they helped and im sure a bunch of guys will learn from it!=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:07 PM #3
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03-29-2010, 12:08 PM #4
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03-29-2010, 12:08 PM #5
For some ppl its an essential part of their back routine,
while others never or rarely consider it.
Simple,like with everything else,you have to try it and see what it "does" for you.bb.com, a place that turned Deadlift into a forearm isolation exercise
and a place where 99% of 21 year olds have bad back and knees.
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03-29-2010, 12:13 PM #6
To spare your lower back try throwing the deads in at the end if your going heavy.
As well as pullovers I find need to be maximized at the stretching point, you really need to go deep and pull through with your elbows first to activate the lats first.
As for the #exercises and sets and reps, this is how BB volume is calculated:
16-20 sets total for a large muscle group,
works out to either 4 exercises w/5 sets or 5 exercises w/ 4 sets.
smaller muscle groups, 3-4 exercises with 4 sets will do.=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:13 PM #7
- Join Date: Oct 2008
- Location: Massachusetts, United States
- Posts: 3,201
- Rep Power: 7842
Pullovers are an exercise that is generally prescribed to use a moderate weight, like concentration curls or leg extensions. Focusing on the muscle contraction is the point of pullovers, whether it be for back or chest. So adding an exercise like this to your existing routine will not cause you spill over into the way-too-much zone.
Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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03-29-2010, 12:15 PM #8
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03-29-2010, 12:16 PM #9
http://mdtv.musculardevelopment.com/...ktraining.html
^THIS^
Ive recently incorporated dumbell pullovers into my back training...I use to to the straight arm version on chest day, But after watching this Dorian yates seminar I have now scrapped it in my chest workout and do the bent arm version on my back day. Great exercise! Pure lat if you do it on a bench with bent arms..
My back routine: Weighted pull ups...Close grip pulldowns...Bent over barbell rows...Bent arm pullovers...Deadlifts
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03-29-2010, 12:16 PM #10
I have a hard time putting pullovers into the isolated exercise catagory as it does great for the chest, lats, tris, and serratus muscles...but then again Im a young trainer with maybe not as much knowledge as you, then again I do not know you and could be reading something you read out of a book that you believe is true. whats your explanation out of curiosity?
=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:20 PM #11
I hope the diet and rest is taken seriously if 21 High Intensity training sessions are happening 6x a week!
These numbers people throw at your with how many sets to do...is ALL BASED ON FATIGUE POINTS OF THE WORKED MUSCLE GROUP...nothing else.
If your contractions are intense and your going heavy, you may finish at 19 sets one day, 20 the next, 17 the next...all depending on how your feeling. If training is so routine for you then I'd consider writing up a new split, taking a week off, then comming back hard and refreshed for super gains.=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:21 PM #12
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03-29-2010, 12:25 PM #13
- Join Date: Oct 2008
- Location: Massachusetts, United States
- Posts: 3,201
- Rep Power: 7842
Which part in particular? I am not claiming that pullovers are an isolation exercise, perhaps I should not have used concentration curls and leg extensions as examples. I used those examples to illustrate exercises where maximum contraction at the top of the movement was more important than the weight used.
Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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03-29-2010, 12:27 PM #14
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03-29-2010, 12:28 PM #15
Ive recently switched to a 4day split that allows me to put anything i feel lagging twice a week.
This is my split:
Chest & Traps
Shoulders & Biceps
Legs & Triceps
Back & Core
This way bis and tris dont interfere with back and chest, as well as shoulders are my best bodypart and they will be slightly torn up from my chest workout, so rear delts can be focused on for perfect development.
And core always got neglected so i thought do lower back after all the rowing that day and throw in the abs as well with a circuit at the end=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:30 PM #16
There are two variations of pullovers....the straight arm version from what I know is a bit of lat, Tricep, Chest and serratus....the bent arm version is mostly lat and when you bend yr arms in the negative phase you will get a tremendous stretch in the lat muscle. Dorian explains this in the link I posted.
My spilt:
Chest/shoulders/hiit
Legs/abs
Back/arms/hiit
off
Repeat cycle but this time I train shoulders first...
My workout is flexible, If i do chest first it will consist of compound movements and shoulders will be isolation stuff....next time round I switch it and train shoulders with compounds and isolation stuff for chest, This way I can do heavy and light days....Last edited by Daywalker75; 03-29-2010 at 12:37 PM.
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03-29-2010, 12:30 PM #17
I just feel as long as the core is stable enough for a big load, and the shoulder joints not at risk, heavy weight can be greatly benificial doing a pullover exercise. Now the exercise with a striaght bar pulldown I would say would be the isolation exercise for lats and moderate weight with that I would agree with.
=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:39 PM #18
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03-29-2010, 12:44 PM #19
- Join Date: Oct 2008
- Location: Massachusetts, United States
- Posts: 3,201
- Rep Power: 7842
Oh, it is the 'moderate weight' part that you were asking about? I have 2 books at home that recommend 'moderate' weight, and I'm pretty sure I saw it in a video as well. I don't have the time to dig around online for the video since I am minutes away from leaving work for the gym, but here are the Amazon links to both books:
http://www.amazon.com/101-Workouts-M...9891710&sr=1-1
http://www.amazon.com/Strength-Train...891737&sr=1-10
I'm pretty sure the video was a FitShow episode with Bill Whats-his-name (black guy, trained with Arnold, mini-legend) where he was reminiscing about his starting routine. If it isnt that video, it is probably a Bob Chicherillo training vid.Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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03-29-2010, 12:48 PM #20
All in all it will be a bodybuilders opinion on how it affected him for the better for that specific exercise, where as im just going off of what I learned in school about skeletal muscles and how they work, plus my own 3 years experience in the gym. But i will read those links thanks man!
=[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=
If The Bar Aint Bendin, Your Just Pretendin
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03-29-2010, 12:51 PM #21
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03-29-2010, 12:58 PM #22
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03-29-2010, 01:00 PM #23
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03-29-2010, 02:21 PM #24
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03-29-2010, 02:34 PM #25
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03-29-2010, 03:05 PM #26
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03-29-2010, 03:52 PM #27
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03-29-2010, 04:55 PM #28
- Join Date: Oct 2008
- Location: Massachusetts, United States
- Posts: 3,201
- Rep Power: 7842
Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books
Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
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03-29-2010, 05:17 PM #29
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03-29-2010, 05:21 PM #30
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