A vertical pull, a horizontal pull and a lighter upper back exercise, what would they be?
Mine would be:
Vertical=Straight arm pulldown
Horizontal=Chest supported row machine
Upper back=Band pull aparts
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11-29-2020, 05:49 PM #1
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11-29-2020, 05:59 PM #2
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11-29-2020, 06:12 PM #3
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11-29-2020, 06:22 PM #4
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11-29-2020, 07:03 PM #5
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For me right now..
Vert. Feet elevated rack pullups, nothing comes close to stretching the lats thru such a long rom
Hor. Chest supported incline dB rows. I need to save resources for deads & squats and bb row interferes now at my stage
Ub. Band scarecrows, like a pull apart but with the middle of the band anchored on a rack upright in front of you.
But im at gonna say I will sure as hell NOT be limiting my self to 3 variations. That's just not smart past novice, and even then I don't think it's optimal.
Novice/Me in the past.
Vert.. Chin/Pullup
Hor. Strict Pendlay row
Ub. Deadlift or Rdl & shrug combo
Nothing beats these for simple base building that hit everything hard for your first few months.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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11-29-2020, 07:10 PM #6
Now that is new and exciting (to me)
But im at gonna say I will sure as hell NOT be limiting my self to 3 variations. That's just not smart past novice, and even then I don't think it's optimal.
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11-30-2020, 01:40 AM #7
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11-30-2020, 02:07 AM #8
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11-30-2020, 02:50 AM #9
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11-30-2020, 03:29 AM #10
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11-30-2020, 04:08 AM #11
- Join Date: Jan 2015
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https://youtu.be/mxb_ylP9w3o <---
Its a pike position hybrid between a pull up and inverted row.
As your lower back is basically rounded, that puts your lats in a very stretched position. It's the incline curl of chins.. (reg chin you are likely in lumbar extention)
Its disgustingly easy to load plates or a bar in your lap, also Initially easier than a chin so you can scale to lower strength lifters and scale to vol requirements really well.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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11-30-2020, 06:09 AM #12
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11-30-2020, 09:13 AM #13
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11-30-2020, 10:49 AM #14
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11-30-2020, 11:50 AM #15
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11-30-2020, 11:53 AM #16
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11-30-2020, 03:11 PM #17
V-- Chest to bar pull ups from a dead hang.....High explosive pull ups from a dead hang. You use momentum for explosive pull ups, but the momentum is from a very hard pull, no kipping or kicking the leg up. It is what got me able to do chest to bar with zero momentum.
H--Eventually Front lever pull ups. Currently just able to do advanced tucked front lever pull ups. Tucked, knees are pulled in completely. Advanced tuck, knees are out and legs are bent 90 degrees...it's leverage.
UB-- I emphasize scapular use on everything. I feel like I worked my back when I do push ups and planche leans.☆☆☆USA �яєω☆☆☆
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12-02-2020, 07:44 PM #18
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12-03-2020, 03:06 AM #19
I find the lack of deadlifts in this thread disturbing
For me, DL, pull-ups, pendlay rows*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
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12-03-2020, 08:04 AM #20
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12-03-2020, 09:38 AM #21
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12-03-2020, 09:45 AM #22
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12-03-2020, 05:13 PM #23
While it’s true that DLs aren’t the best exercise for any specific back muscle, they still hammer the entirety of the back to a significant degree. It’s not a case of minor secondary stimulus - everything in the back is under tremendous load during a deadlift, with the exception of maybe rear delts.
Remember muscle hypertrophy is a byproduct of total workload. If you’re getting a good stimulus in all the muscles of the back with one exercise - that’s going to lead to growth. Then you add in more specific exercises to finish them off - pull-ups or pulldowns for lats, a horizontal pull for rhomboids, traps, rear delts - and you get a significant training effect for the entire back overall.*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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12-04-2020, 09:37 PM #24
Seated row
Lat pulldown
Reverse pec fly
He said horizontal, vertical, and light upper back exercises. Deadlift would be a vertical pull and I don’t think deadlift do the vertical pulling movements justice. I think deadlift is a good back exercise but not as good as a lat pulldown. I personally prefer to do deadlifts with legs.
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12-05-2020, 06:16 AM #25
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No one disputes that.
But many categorise deads in their top 3 leg movements, So dont need to put them in their back list *at time of writing* I can agree that bif someone doesn't have a heavy hip hinge in the list some where.. That's just lazy and hugely sub par training.
I assume there will be a legs and upper push post at some point too
That being said, from my earlier post.
Novice/Me in the past.
Vert.. Chin/Pullup
Hor. Strict Pendlay row
Ub. Deadlift or Rdl & shrug combo
Nothing beats these for simple base building that hit everything hard for your first few months.
The sfr just isn't there for a main lift for back, but I'll take the secondary benefits for back after the primary benefits of growing my hams, hips n ass
Back. Rack chin/Inc dB row/scarecrows
Legs. Tempo squats/sldl/ghr
'push'. Pause Larsen bench/pushups/inc dB pressLast edited by MyEgoProblem; 12-05-2020 at 06:31 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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12-05-2020, 10:19 PM #26
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12-06-2020, 07:24 AM #27
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12-21-2020, 08:47 AM #28
Pullups/chinups (weighted or bodyweight or one arm if strong enough), Pendlay or strict barbell row, deadlift
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12-21-2020, 08:53 AM #29
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