I'm currently doing a push/pull split. Leg work is minimal right now since I recently injured my back and almost all leg work seems to give me pain. My pull days are alternated between width and thickness. Here's what my days look like.
Width day/Pull Day #1
-Wide grip weighted pullups
-Wide grip body weight pullups
-Weighted negative wide grip pullups
-Wide grip pulldowns
-Straight arm pulldowns
-incline dumbell curls
Thickness day/Pull day #2
-V bar pulldowns
-Dumbell rows or one arm cable rows (barbell rows put to much stress on my back right now, will add them back in a month or so)
-T bar rows
-Rear delt flies
-Light deadlifts (Will slowly add weight over the next few months)
Should I just make the workouts the same and focus on width and thickness in the same day? I haven't been doing this split long enough to see any differences, but I would like your thoughts on the separate days for width/thickness.
12-15-2012, 03:07 PM #1
Separate days for width and thickness? Opinions?
12-15-2012, 03:24 PM #2
12-15-2012, 05:39 PM #3
12-15-2012, 06:47 PM #4
I stick with one type of method between width and thickness until the pull becomes somewhat exhausted over several workouts. I switch it up, for instance, from wide-grip to neutral or supinated.
There are different muscles worked between the methods, and common muscles worked in different ways.Les crevettes ont été cuite quand le téléphone a sonné.
12-15-2012, 07:19 PM #5
12-16-2012, 06:44 AM #6
12-16-2012, 06:47 AM #7
12-16-2012, 06:57 AM #8
The example of the mind/muscle connection is with v bar pulldowns. I can get 250 down for 5 reps, but I only feel it in my back on the negative portion of the reps, pulling it down is more of a matter of just holding on and giving it my all. It's the same thing with t bar rows. I can load up the thing and do 3 plates for a few reps, but I barely feel my lats/rear delt doing any work. It just gives me an overall fealing of fatigue.
12-16-2012, 07:09 AM #9
12-16-2012, 07:28 AM #10
Just do 1 wide grip and 1 narrow grip exercise. If you're that obsessed about your back then add in rack pulls at the start of your back day and take out 2/3rds of that list. You will be feeling the rack pulls the next day no matter what.
You do understand that narrow grip works your lats right?
Last edited by KingOfLimbs; 12-16-2012 at 07:35 AM.
12-16-2012, 07:32 AM #11
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12-16-2012, 02:11 PM #12
12-16-2012, 02:22 PM #13
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