Are Lap pull downs basically the same movement as the chin up? My chin up is not progressing and even getting worse as every other exercise progresses because I’m putting on weight pretty fast.
I usually start out my back day with
2x8 chin ups
2x8 pull ups
It’s gone down to like
8, 7 chin ups
6,5-4 pull ups
I’ve put on like 25lbs over the summer.
Would it be a good idea to replace the chins with Lap pull downs and then do the pull ups?
[quote]Sentoguy wrote:
Tiribulus wrote:
Sentoguy wrote:
<<< Never know until you try it. Good luck. 
I sense a little bit a “don’t say you weren’t warned” tone there. LOL
LOL. No, not really. More of a “just be careful because I don’t want you getting hurt trying out an exercise that I suggested” tone.[/quote]
I take full responsibility. In any case, even if this exercise didn’t work out, I can still use the board trick for cable preacher curls which I wouldn’t have thought of without this.
[quote]Artem wrote:
Are Lap pull downs basically the same movement as the chin up? My chin up is not progressing and even getting worse as every other exercise progresses because I’m putting on weight pretty fast.
I usually start out my back day with
2x8 chin ups
2x8 pull ups
It’s gone down to like
8, 7 chin ups
6,5-4 pull ups
I’ve put on like 25lbs over the summer.
Would it be a good idea to replace the chins with Lap pull downs and then do the pull ups?[/quote]
You do realize that as you gain weight you are esentially adding weight to that exercise right? If you got 2x8 with 150 lbs and you now weight 175… you are doing 1x8 and 1x7 with 25 more lbs.
It’s lat pulldown though… short for latissimus dorsi. Your chins/pullups are fine if you choose to keep them but don’t be afraid of the lat pulldown as a different alternative to progress on.
ive honestly never done rack pulls (from the knee or whatever) so i was just wondering whether once you’ve gotten the weight up, how far you go down with the bar before lifting again. do you go deep like regular deads the rack is just to help get it up the first time?
Heres an example of Rack Deads:
[quote]HueyLewis wrote:
ive honestly never done rack pulls (from the knee or whatever) so i was just wondering whether once you’ve gotten the weight up, how far you go down with the bar before lifting again. do you go deep like regular deads the rack is just to help get it up the first time?[/quote]
You set the pins in the power rack at knee height, pull from there, deload the weight on the pins between each rep and pull again once the weight is full deloaded.
I wonder how the power clean compares to chins and rows for lat development…
Badly…
So there are magical exercises that only work for back thickness and not width and vice-versa?
psssssssst if you are targeting your lats and they actually do the work, they will grow how they are going to grow in a genetically predetermined manner. Chins with a monster kip up aren’t your answer.
Another piece I read a long time ago. Quit chasing a butterfly. Use more weights and the muscle will follow. “How much weight should I use to get x muscle bigger?” The answer is never a hard number. The answer is more. How much some other random dude uses has no relevance on your muscular growth.
[quote]Stronghold wrote:
HueyLewis wrote:
ive honestly never done rack pulls (from the knee or whatever) so i was just wondering whether once you’ve gotten the weight up, how far you go down with the bar before lifting again. do you go deep like regular deads the rack is just to help get it up the first time?
You set the pins in the power rack at knee height, pull from there, deload the weight on the pins between each rep and pull again once the weight is full deloaded.[/quote]
thanks guys. i realized with the idea of the pins(bars) and that video you probably thought i was nuts. at my gym they have these hooks that come out of the squat rack where i dead, so in that situation you could actually move lower. thanks
[quote]jp_dubya wrote:
So there are magical exercises that only work for back thickness and not width and vice-versa?
psssssssst if you are targeting your lats and they actually do the work, they will grow how they are going to grow in a genetically predetermined manner. Chins with a monster kip up aren’t your answer.
Another piece I read a long time ago. Quit chasing a butterfly. Use more weights and the muscle will follow. “How much weight should I use to get x muscle bigger?” The answer is never a hard number. The answer is more.
How much some other random dude uses has no relevance on your muscular growth. [/quote]
This may be the most useful post. All the lat exercises are good, just add more weight to them.
So if I wanted to have less lower back involvement and emphasize more the hamstrings and glutes, I would do rack deads instead of regular deads, right?
I currently lack the flexibility to do regular deads off the floor, so I have been doing rack deads with the pins at the lowest possible position. I think I should move them up, though, since I am feeling it more in my lower back.
Have always had low back pain. Maybe I should emphasize the hamstrings more and do back extensions for now, while also working abs to correct my posture.
Would sumo DLs work my hams/glutes more than rack deads?
[quote]jp_dubya wrote:
So there are magical exercises that ONLY work for back thickness and not width and vice-versa?
psssssssst if you are targeting your lats and they actually do the work, they will grow how they are going to grow in a genetically predetermined manner. Chins with a monster kip up aren’t your answer.
Another piece I read a long time ago. Quit chasing a butterfly. Use more weights and the muscle will follow. “How much weight should I use to get x muscle bigger?” The answer is never a hard number.
The answer is more. How much some other random dude uses has no relevance on your muscular growth. [/quote]
Emphasis mine:
I wouldn’t say ONLY one or the other, but I do think there can be an emphasis on one or the other.
[quote]PonceDeLeon wrote:
So if I wanted to have less lower back involvement and emphasize more the hamstrings and glutes, I would do rack deads instead of regular deads, right?
I currently lack the flexibility to do regular deads off the floor, so I have been doing rack deads with the pins at the lowest possible position. I think I should move them up, though, since I am feeling it more in my lower back.
Have always had low back pain. Maybe I should emphasize the hamstrings more and do back extensions for now, while also working abs to correct my posture.
Would sumo DLs work my hams/glutes more than rack deads?[/quote]
My personal experience with rack deads is I feel it much more in my back overall. If you want to emphasize the glutes/hams then I would do SLDL/RDL’s.
[quote]josh86 wrote:
My personal experience with rack deads is I feel it much more in my back overall. If you want to emphasize the glutes/hams then I would do SLDL/RDL’s.[/quote]
Different portions of the ROM will stress different muscle groups. Not to say that you can completely work around one (so much synergy in the human body), but you can adjust the focus.
I don’t do racks, but I do normal deads in the upper 2/3 ROM of the movement for my back, then, on leg day (and don’t start bitching about how dangerous this is, I don’t come anywhere close to the weight I use for back), I will looad up a bunch of 25’s on each side of the bar, and only do the lower 1/3 of the movement, getting a sick stretch on my hams, and keeping them working the whole time.
S
[quote]LiveFromThe781 wrote:
so you just plop it inbetween the two handles that are stick out towards you…really bad at describing it but basically the close grip, palms facing one?
ill try this out cause my problem like yours was is that im just blocky. i feel like my shoulders and traps are good, my chest is alright…better width than thickness… but i just dont have the lats or the waist rather to have a good v-taper right now.[/quote]
If your truly blocky, ‘Good Shoulders’ won’t do. The more exceptional your shoulders the better the appearance of width. Thats really the only way to balance out the thick waist. Make them as big as you can visually accept.
I found Straight Arm pull downs/cable row with the lat bar long handle attachments/ and the exercise where you kneel between the cable crossover machine and pull the cables to your sides to be the best for my width.
After a shoulder dislocation I could only use light weights and high reps(15+) surprisingly this worked better for my width. The lower reps had always made me thicker though.
Also the underhand grip pull down, except when I got halfway down I would stop bending my arms at all and pull with my back only, basically keeping my elbow at 90 degrees as I pulled the bar to my lower chest.
lol i just said i have wide shoulders. i use the word good because im 6ft 200lbs, i cant say excellent cause im not 230.