"Pull with the elbow" is a good little phrase to remember. Try to keep the angle between lower and upper arm the same throughout and then you'll get less bicep involvement and more lat involvement.
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03-21-2019, 12:46 PM #31
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03-21-2019, 12:48 PM #32
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03-21-2019, 05:27 PM #33
They will if there's enough total workload. 7 sets of 3 has been proven to cause very similar hypertrophy to 3 sets of 10. It's less time efficient, but the tradeoff is it builds more strength.
I disagree with the second part as I believe starting each rep from the floor is most beneficial for development. We should be aiming to make exercises harder, not easier. Think Pendlay row vs Yates row. (though I do my rows slightly less strict than in the Pendlay fashion, with the torso coming up slightly as opposed to maintaining a completely flat back)
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03-21-2019, 06:42 PM #34
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03-21-2019, 06:43 PM #35
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03-21-2019, 06:44 PM #36
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03-21-2019, 06:46 PM #37
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03-21-2019, 06:47 PM #38
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03-21-2019, 06:49 PM #39
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03-21-2019, 06:59 PM #40
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03-22-2019, 04:00 AM #41
Your right. Pendlays are very strict horizontal back to the floor.
I do my rows with my back slightly elevated, just a little more elevated than pendlays, the plates are about an inch or two from the floor. I pull the bar as high on my chest as possible, usually hits around my nipple line. I use BOBR's for my upper back, but the lats still play a big role, if they didn't the bar wouldn't move.
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03-22-2019, 06:44 AM #42
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03-22-2019, 06:45 AM #43
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03-23-2019, 10:14 AM #44
Learn how to train like a real bodybuilder. Slow negatives, long painfull sets, squeeze, contract and do everything with a full range of motion. You have to punish yourself and develop a mind-muscle connection. I also used to have major problems hitting my lats right until i trained them like a real body builder.
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03-23-2019, 10:16 AM #45
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03-23-2019, 02:25 PM #46
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03-23-2019, 02:30 PM #47
Id like you to try doing 5 sets of 10 + and failure, virtually any lat exercise where you slow everything down to the point a weight you can do for 30 reps becomes difficult for 5. Try this and tell me it doesent work. It worked for me and it worked for many others who dont take gear.
Just try it out man
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03-24-2019, 02:27 AM #48
are you trying to say fast reps are harder or just as hard as slow and controlled reps? not sure what you're saying is even feasible to anything in the human world...gear doesn't make you magically stronger and magically know how to work out...plenty of people taking gear and look like crap because they don't workout like a real bodybuilder who is slowing the reps out and contracting...
and the term bodybuilding isn't exclusive to just gear users...have respect for the natties who are working hard to get a great physique aswell.
and the training principles still apply the same...just gear users recover quicker allowing them to put more time in and potentially workout muscle groups more times in a week than a natty would...the process of HOW they workout wouldn't matter...slow...and controlled with lots of contraction is key for anyone lifting to build muscle.
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03-24-2019, 02:44 AM #49
Actually it does.
(NOT endorsing gear use - mods please be gentle with me)
People who take gear and can't get big, either need to up their dose or change their parents.
Once again, NOT endorsing the use of anabolics. I am a law abiding citizen.
Exactly - because when you're on anabolics, you can get away with nonsensical training protocols and still see results.
Still not endorsing drug use.
Not true at all. Focusing on mind muscle connection has been proven to build less muscle than simply lifting as explosively as possible. We have studies on this - it's not a subject of contention at this point.
Just wanted to say one more time that I don't endorse drug use.
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03-24-2019, 02:46 AM #50
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03-24-2019, 05:18 AM #51
And yet 99% of all decent bodybuilders, ever, juiced or natural, will laugh at this. Will sh*t on studies and tell about their own experience "data".
MMC matters.
bb.com is probably the first thing that comes up when one googles bodybuilding forum. And then people come here and see others suggesting they shouldn't even feel the muscles they train. This needs to stop an ppl like you should f-ing leave.Last edited by ZoranM; 03-24-2019 at 08:05 AM.
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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03-24-2019, 02:35 PM #52
Anecdote falters in the face of science-backed research when the people you're talking about haven't trained both ways to compare the results from both training styles. Neither you nor they don't know what kind of results they'd have had if they trained explosively instead of "feeling the burn". They may well have gained an extra ~1-5% muscle over years of training.
With this in mind, let's agree to disagree.
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03-24-2019, 02:35 PM #53
Yeah man, could not agree more. On spread btw...
Just lol @ " keep lifting, if you did a movement muscles contracted anyway, just keep eating, get stronger, you will grow, #Rippetoe, #3x5, #10min rest between sets, soreness does not mean chit" and all that nonsense.
It's pity some people get caught on this and do not see desired physique results.
But wait..... Muscle gains are slow... You just gotta eat more and add another 5lbs to the bar, right?
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03-24-2019, 02:43 PM #54
I don't need to feel my quads burning and contracting to know they're going to grow from heavy squats. Or do you believe leg extensions that burn your and allow for a high degree of mind muscle condition build bigger legs than barbell squats?
Look the answer is it probably doesn't really matter what your training style is, as long as you apply progressive overload. Train the way that you enjoy and over time add weight, reps, sets or time under tension.
I prefer to add weight. I find it to be more rewarding to train that way. Others find it more rewarding to train for a burn, sweat, pump etc..Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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03-24-2019, 03:20 PM #55
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03-24-2019, 03:37 PM #56
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03-24-2019, 03:41 PM #57
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03-24-2019, 03:44 PM #58
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03-24-2019, 03:46 PM #59
Its easy to make some reference to a scientific study in an attempt to discredit a style of training. What i value are opinions based on personal experience.
Its not supposed to be a debate its supposed to be lifters sharing their perspectives based on what theyve actually done and had success with....
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03-24-2019, 04:04 PM #60
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