Back Day videos...Hows my form?

jfla32033 · 10-05-2007, 04:33 PM

DROP SET PULL DOWNS WITH REVERSE FLYE SUPERSET
http://www.youtube.com/watch?v=prC92EvTL88
BARBELL ROWS
http://www.youtube.com/watch?v=Mer6qifs85o
PULLUPS
http://youtube.com/watch?v=JwBqjtC8kD0

Anything wrong with my form? I know on the last 2 reps or something I tend to force it out.

PanzeR- · 10-05-2007, 04:36 PM

hmm k

jfla32033 · 10-05-2007, 04:40 PM

Quote:

Originally Posted by PanzeR-

hmm k

Did u check it?

I know I messed up the URLs but its fixed now.

wala · 10-05-2007, 04:43 PM

I just checked the first one, form is not bad on the first few reps on the heavy weight - but maybe its a little too heavy - you dont wanna jerk your back .. all the other reps were cool

I actually notcied my vid as at the top of all the vids down the right hand side!! lol good stuff

wala · 10-05-2007, 04:47 PM

wow.. the last vid of pull ups.. very bad form brother

Your doing what my workout partner does - uses leg momentum to get up after the first few reps.

You should do the pull ups first in your back routine - they're the hardest.

Lean back slightly and try to stay in that position - dont let yourself hand right down and go relaxed - that is when you start to cause 'rocking'..

if you notice your position at the top of the movement on the first few reps, try to keep that same position while going down too.. then you wont swing as much and that should help you to stop using the 'swing of the legs' to get up...

genepool · 10-05-2007, 04:50 PM

Quote:

Originally Posted by wala

wow.. the last vid of pull ups.. very bad form brother

Your doing what my workout partner does - uses leg momentum to get up after the first few reps.

You should do the pull ups first in your back routine - they're the hardest.

Lean back slightly and try to stay in that position - dont let yourself hand right down and go relaxed - that is when you start to cause 'rocking'..

if you notice your position at the top of the movement on the first few reps, try to keep that same position while going down too.. then you wont swing as much and that should help you to stop using the 'swing of the legs' to get up...

agreed. the pull up form is pretty bad..

also on the bent overs you are rounding your back and letting the weight get out in front too much.. both of which will eventually lead to lower back injuries

jfla32033 · 10-05-2007, 04:51 PM

Quote:

Originally Posted by wala

wow.. the last vid of pull ups.. very bad form brother

Your doing what my workout partner does - uses leg momentum to get up after the first few reps.

You should do the pull ups first in your back routine - they're the hardest.

Lean back slightly and try to stay in that position - dont let yourself hand right down and go relaxed - that is when you start to cause 'rocking'..

if you notice your position at the top of the movement on the first few reps, try to keep that same position while going down too.. then you wont swing as much and that should help you to stop using the 'swing of the legs' to get up...

Thanks man...I actually do start off with the pull ups. The superset is my last set of the day....I should've put them in order I guess....by the way, that was my 5th set of pull ups.

I've been told that I should do all that I can to get my chin to that bar because I'm stimulating the muscles at the beginning of the pull anyway before I start rocking. I try to concentrate on not rocking but I think I just need more strength to be able to do it right.

jfla32033 · 10-05-2007, 04:52 PM

Quote:

Originally Posted by genepool

agreed. the pull up form is pretty bad..

also on the bent overs you are rounding your back and letting the weight get out in front too much.. both of which will eventually lead to lower back injuries

Thanks.

wala · 10-05-2007, 04:53 PM

Quote:

Originally Posted by genepool

agreed. the pull up form is pretty bad..

also on the bent overs you are rounding your back and letting the weight get out in front too much.. both of which will eventually lead to lower back injuries

agrees there too... i just looked, IMO bent overs should be done with more of a 45 degree position - I just dont like the idea of a heavy weight thats only supported by the lower back alone.

I do widegrip tbar rows that have a chest support - same movement as your doing, but no lower back inlovement and i can go as heavy as my back will allow - without compromising lower back problems.

wala · 10-05-2007, 04:57 PM

Quote:

Originally Posted by jfla32033

I've been told that I should do all that I can to get my chin to that bar because I'm stimulating the muscles at the beginning of the pull anyway before I start rocking.

Ignor them!

Lets just say that if you did just 3 reps near the end (where thats all you can do with proper form) and then stop and then do another 3 reps with again - proper form, you'll grow more doing that rather than doing 6 reps in a row with 3 of them being 'form lacking' reps...

I do 40 reps - if it takes me 7 attempts is sets of around 7, then thats what i'll do, if i do sets of 10, then even better.. but i STOP when the form gets nasty and it takes more than say 2 seconds to get to the top...

jfla32033 · 10-05-2007, 05:09 PM

Quote:

Originally Posted by wala

Ignor them!

Lets just say that if you did just 3 reps near the end (where thats all you can do with proper form) and then stop and then do another 3 reps with again - proper form, you'll grow more doing that rather than doing 6 reps in a row with 3 of them being 'form lacking' reps...

I do 40 reps - if it takes me 7 attempts is sets of around 7, then thats what i'll do, if i do sets of 10, then even better.. but i STOP when the form gets nasty and it takes more than say 2 seconds to get to the top...

Thanks for the advice...I'll try the rest-pause technique maybe....I've been doing my reps until failure while forcing out my last few reps usually with not so great form...

In my 5 sets I usually get between 35-40 reps. 10 in the first one then between 6-8 for the next 4.

DJAuto · 10-05-2007, 06:38 PM

The equipment reminds me of a college gym.

As the others said, swinging during pullups is regarded as cheating.

flangmasterj · 10-05-2007, 07:35 PM

Quote:

Originally Posted by wala

wow.. the last vid of pull ups.. very bad form brother

Looked fine to me. He was getting a smooth and complete contraction of the lats. The movement in his legs in no way interferred with the motion.

Keep it up man. Your form on all your exercises looked good.

TheGunShowMane · 10-05-2007, 07:43 PM

deadlift a cow

PanzeR- · 10-05-2007, 09:12 PM

Everything looked good but i cant tell for the bb rows, never done them.

He wasnt moving his legs that much considering he was nearly kneeling on the floor at the starting position :P

genepool · 10-05-2007, 09:17 PM

his legs come up almost 90 degrees on the pull ups, they shouldnt be moving at all

PanzeR- · 10-05-2007, 09:33 PM

Quote:

Originally Posted by genepool

his legs come up almost 90 degrees on the pull ups, they shouldnt be moving at all

Why?

genepool · 10-05-2007, 10:00 PM

same thing as rocking back when u are doing curls. its a cheat move.

flangmasterj · 10-06-2007, 01:21 AM

Quote:

Originally Posted by genepool

his legs come up almost 90 degrees on the pull ups, they shouldnt be moving at all

But he wasn't getting any momentum from moving his legs.

Now this video illustrates cheating with your legs:
http://youtube.com/watch?v=uryt3n9q1q4

jfla32033 · 10-06-2007, 02:07 AM

Quote:

Originally Posted by flangmasterj

But he wasn't getting any momentum from moving his legs.

Now this video illustrates cheating with your legs:
http://youtube.com/watch?v=uryt3n9q1q4

Haha those pull ups make mine look good

tommytom · 10-06-2007, 09:35 AM

i like how far back your pulling your elbows on the rowing but i would raise my back just a little to prevent rounding it.

jfla32033 · 10-06-2007, 10:27 AM

Quote:

Originally Posted by tommytom

i like how far back your pulling your elbows on the rowing but i would raise my back just a little to prevent rounding it.

Yeah, I try to touch my chest with the bar, without bouncing the bar off of my chest. Controlled motion is what I concentrate on.

I need to think about the back rounding a bit more though I guess.

Alfz · 10-06-2007, 10:51 AM

I dont see anything wrong with the pullups. Slow controlled movement.

His legs did move up, but it didn not contribute to any jerking or momentum or anything like that.

2 HUGE · 10-06-2007, 10:54 AM

TheGame85 · 10-06-2007, 04:51 PM

Do yourself a favor and put the bar all the way down on the smith machine, then use that bar that runs along the top o fthe machine for pullups. You will be able to focus on just the pullups and not your legs hitting the floor from being too low.

Iron7 · 10-06-2007, 07:38 PM

Quote:

Originally Posted by flangmasterj

But he wasn't getting any momentum from moving his legs.

Now this video illustrates cheating with your legs:
http://youtube.com/watch?v=uryt3n9q1q4

Those are called kips aka dynamic pullups. People use those for training like gymnastics. I would only do them if you have good hip/back flexabilty.