These are essential for back width and fitness and overall strength. If you can't pull yourself up use an assisted machine on the lowest setting possible. A back routine must include at least 50 pull ups.
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02-09-2018, 07:48 PM #1
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02-09-2018, 07:51 PM #2
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02-09-2018, 07:54 PM #3
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02-09-2018, 07:54 PM #4
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02-09-2018, 07:56 PM #5⭐⭐⭐***Pullups crew***⭐⭐⭐
***Ariana Grande is my 10/10 crew***
***Hip-Hop crew crew***
*** 5'8" manlet crew***
*** The Weeknd/ XOXO CREW ***
***I don't neg and never have crew***
***STAND UP AND PROSPER CREW***
MOD NEGS: 3
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Goals: reach 180 lbs/ build massive legs-arms-back-chest-calves/ reach 5 plate conventional deadlift
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02-09-2018, 07:56 PM #6
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02-09-2018, 07:57 PM #7
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02-09-2018, 07:58 PM #8
https://imgur.com/a/ENP3t
https://imgur.com/a/C0emd
https://imgur.com/a/UMBuz
Only been lifting 1 year, but they are one of my stronger muscle groups rn
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02-09-2018, 07:59 PM #9⭐⭐⭐***Pullups crew***⭐⭐⭐
***Ariana Grande is my 10/10 crew***
***Hip-Hop crew crew***
*** 5'8" manlet crew***
*** The Weeknd/ XOXO CREW ***
***I don't neg and never have crew***
***STAND UP AND PROSPER CREW***
MOD NEGS: 3
________________________________________
Goals: reach 180 lbs/ build massive legs-arms-back-chest-calves/ reach 5 plate conventional deadlift
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02-09-2018, 08:00 PM #10
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02-09-2018, 08:01 PM #11
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02-09-2018, 08:04 PM #12⭐⭐⭐***Pullups crew***⭐⭐⭐
***Ariana Grande is my 10/10 crew***
***Hip-Hop crew crew***
*** 5'8" manlet crew***
*** The Weeknd/ XOXO CREW ***
***I don't neg and never have crew***
***STAND UP AND PROSPER CREW***
MOD NEGS: 3
________________________________________
Goals: reach 180 lbs/ build massive legs-arms-back-chest-calves/ reach 5 plate conventional deadlift
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02-09-2018, 08:07 PM #13
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02-09-2018, 08:08 PM #14
- Join Date: Feb 2004
- Location: Perth, Western Australia, Australia
- Age: 39
- Posts: 2,008
- Rep Power: 12915
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02-09-2018, 08:09 PM #15
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02-09-2018, 08:10 PM #16
I can do a decent amount of pull ups at bodyweight.
But I don't.
I like rows.USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-09-2018, 08:11 PM #17
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02-09-2018, 08:11 PM #18
Pull ups are a great compound movement, but if you just want to build lats, pulldowns or rows are gonna get them bigger. Heavy close grip pulldowns are REALLY good for width IMO. The reason pullups are inferior to these isolation exercises for pure back development is that they make use of your traps, biceps, forearms, teres, lats, and abs/pecs/delts for stability. That's a lot of muscle groups being recruited, and they compensate for a lot of the weight. Your traps are involved in most of the motion of a pullup from the bottom, and your biceps are doing a significant amount of the work as well getting you up there.
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02-09-2018, 08:13 PM #19
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02-09-2018, 08:14 PM #20
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02-09-2018, 08:17 PM #21
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02-09-2018, 08:22 PM #22
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02-09-2018, 08:35 PM #23
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02-09-2018, 08:52 PM #24
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02-09-2018, 08:56 PM #25
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02-09-2018, 09:02 PM #26
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02-09-2018, 09:05 PM #27
- Join Date: Dec 2015
- Location: Prince From, Lagos, Nigeria
- Posts: 22,132
- Rep Power: 378308
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02-09-2018, 09:15 PM #28
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02-09-2018, 09:17 PM #29
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02-09-2018, 09:17 PM #30
Dorian Yates advice
The Myth of Wide-grip Superiority
One myth that has held back the development of lats the world over is the persistent idea that using a wide grip on chins and pulldowns is the best way to build wider lats. This myth probably has its origins in the fact that using a wide grip on any vertical pulling motion will selectively recruit the smaller upper back muscles like the teres major and minor, the upper portion of the traps, and the rhomboids.
When a bodybuilder feels these smaller muscle groups at the top of the back working, he often assumes he is making his lats wider. But the lats actually originate under the armpits and insert near the waist. Using a wide grip does not provide anywhere near a full range of motion for them. A narrower grip, in contrast, allows both a better stretch and a more complete contraction. If you don’t believe me, pantomime two types of pulldowns right now as you read this, doing your best to contract the lats as hard as possible: a wide-grip pulldown and a narrow, underhand grip. I guarantee you that you will feel a more powerful contraction of the lats with the narrow underhand grip.
In my early career, I experimented with various types of grips, and I found that using a closer grip with the hands either parallel (facing each other) or fully supinated (underhand) actually provided the best contraction and most complete range of motion for the lats. Throughout my Mr. Olympia reign, I never did a single set of wide-grip chins or lat pulldowns. My two choices for vertical pulling were always a narrow underhand grip for lat pulldowns, which I would go up to 400 pounds on, and the Hammer Strength Iso-lateral pulldown machine.
A final reason to consider using a narrow grip beyond the issue of range of motion is the fact that it puts the biceps in a stronger position. Since the biceps are far smaller and weaker than the lats, putting them in a position where they are guaranteed to fail before the lats are properly stimulated, as in any wide-grip vertical pull, will cause you to shortchange your potential growth.
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