[quote]Yogi wrote:
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.[/quote]
Sure I will do it as an alternative, but nothing bad about doing 2 sets of assisted chins at the end of every pull day[/quote]
Oh no, absolutely not, I didn’t mean to imply that you should give up on chins.
I would actually do the chins at the beginning of your workout, not the end.
[quote]Yogi wrote:
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.[/quote]
I don’t think we’re in disagreement. The ABILITY to do pull ups is a life skill IMO, pulldowns can be better for MMC.
[quote]Yogi wrote:
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.[/quote]
I don’t think we’re in disagreement. The ABILITY to do pull ups is a life skill IMO, pulldowns can be better for MMC.
[/quote]
[quote]Yogi wrote:
I actually think the pulldown is the superior exercise over chins/pull ups.
My reasoning is this:
Back muscles (in my humble opinion) really respond to a pause in the contracted position, a slow negative, and higher reps (12-15). Now, you would need to be VERY good at chins to be able to do multiple sets of 12-15 with a pause in the contracted position and a slow negative.
So yeah. Pulldowns all the way. Especially for a beginner.[/quote]
I don’t think we’re in disagreement. The ABILITY to do pull ups is a life skill IMO, pulldowns can be better for MMC.
[/quote]
Yeah I agree with you completely.
[/quote]
I think if you do chins and pull-ups and want use them for making you look better you change the rom to work your back and only back then you have a great exercise. For me it’s a full stretch and my nose might back it to the bar. That’s where my back is at full contraction. Farther up is just arms. So no point. I am not doing an arm workout I want tension on my back
First set is your progressive overload. 5-8 rep range for all compounds with (*). For calf, 15-20 rep range. For abs, bicep and tricep, 8-10 rep range. Once hit max rep, increase weight by 2.5kg. Whenever your PR goes up, your muscle size goes up.
After first set, drop weight by 10% in next 2-3 sets (RPT) for hypertrophy. Hit max reps for all sets.
For example,
Bench Press (Week 1, Day 1)
Set 1: 100kg x 7
Set 2: 90kg x 10
Set 3: 90kg x 10
Set 4: 90kg x 9
Bench press (Week 1, Day 4)
Set 1: 100kg x 8
Set 2: 90kg x 10
Set 3: 90kg x 10
Set 4: 90kg x 10
Bench press (Week 2, Day 1)
Set 1: 102.5kg x 6
Set 2: 92.5kg x 10
Set 3: 92.5kg x 9
Set 4: 92.5kg x 9
Your progressive overload in first set goes up, so your body will make new muscle cell and grow bigger.
Lower
Upper
Rest
Repeat
10% Calories surplus + progressive overload + long rest = great result
MEH. Just train hard with some bodybuilding routine. They all work as long as you don’t jump from routine to routine. Just focus on getting progressively stronger and on eating well (1 g protein per lb of bw and carbs to fuel your activity levels) and time will take care of the rest.
Look like a fitness model low test, high tren, high mast, t3, clen in and out, eq offseason, anadrol to fill out, carb cycle based on the look you want for certain dates.
[quote]Mtag666 wrote:
Look like a fitness model low test, high tren, high mast, t3, clen in and out, eq offseason, anadrol to fill out, carb cycle based on the look you want for certain dates. [/quote]