Need Some Criticism to Push Me

Off Topic Rate My Physique Photos
41

[quote]Handsome Rob 84 wrote:
LiveFromThe781 wrote:
zephead4747 wrote:
LiveFromThe781 wrote:

id also suggest seperating your squat and deadlift days. i just dont see how you can get the most out of both doing them on the same day. shit, i cant even bench and deadlift on the same day.

i remember you said you like to train low reps, why dont you start using a 6-8 rep/3-4 set scheme.

maybe start using compounds that are more isolation. rack pulls instead of deadlifts and leg press instead of squatting.

What I would do:

squat with low-moderate reps, and use leg press,curls, extentions, glute hams, rdls, etc in a moderate-high rep range.

I agree with live, don’t sq/dl on the same day.

i just dont think its really feasible to get good leg size without getting into the high rep ranges.

although if youre doing heavy work on a few sets then moving up to high reps then i can see that working. i think youll need at least 3 sets of high reps on something like leg-press or H.S. then 3 more high reps to failure on something like leg exts.

i think you were advocating kind of a mix anyway but just wasnt sure.

everyones different though, so for me when it comes to hams i really only do 1 set of RDLs going heavy with 3 sets in the 6-8 range. sometimes i switch it up to 12 or so. ill do leg curls if im not satisfied or if im just physically able to but as i explained in another thread i can usually only handle 3 exercises per session due to intensity/time.

I hear that and I’m going to try it that way for a while and see how that works. It sounds pretty solid as I agree deadlift and squats are hart to do in the same day. Thanks for the advice. I’ll also work more on the delts 781.[/quote]

i wish you luck man, and i also want to really emphasize how important breathing sets are for legs. when youre on your first few sets of say leg presses, you shouldnt be hitting 15-20 too easy, it should be a warzone getting there. i have sets sometimes to 15 that take as long as 5 minutes just ot complete.

42

PULL-UPS/CHIN-UPS

Misconception #8:

“They say pull-ups work your lats more than chin-ups because they minimize the use of your biceps. They’re also harder so they must be better.”

I can hear the whistle of incoming flames already. Some of you are probably thinking, “Surely this can’t be a misconception.” Well, just hang in there (pun intended) and hear me out. Others may be scratching their heads and saying, “But aren’t pull-ups and chins just different names for the same exercise?” No, they’re not. Let’s once again define our terms. When you do pull-ups, your hands are pronated (palms facing away from the body when placed on the bar), and you typically grip the bar a bit wider than shoulder width.

This is a pull-up.

When you do chin-ups, your hands are supinated (palms facing towards the body when placed on the bar) and you grip the bar right around shoulder width, or a bit narrower or wider depending on individual comfort.

This is a chin-up.

Most people find that chin-ups are easier because you’re better able to use your biceps, and pull-ups are harder because you can’t use your biceps as much. They likely deduce that because of this, pull-ups allow you to put more stress on the lats, and therefore are better for lat development. It’s an understandable conclusion, but it’s wrong.

In the chin-up, the biceps are placed in a much more efficient pulling position. This enables one to do more reps, or use more weight, as compared to the pull-up, which places the biceps in a comparatively weaker pulling position. If we are trying to get maximal development of the lats, we want to maximize the loading (and loading duration) of the involved musculature by placing the smallest muscles in a position where they can last the longest or be loaded the greatest so that they don’t give out prior to the larger muscles involved. Chin-ups accomplish this. Pull-ups don’t.

Make no mistake about it, in the pull-up the elbow still flexes, and the movement will be over when the elbow can no longer flex. In addition, the lat contracts through a greater range of motion at the glenohumeral joint on the chin-up. Generally, it’s always better to take a muscle through its full safe range of motion for optimal development.

Many times, though, trainees will become concerned with where they “feel” the exercise and they imagine they “feel” the pull-up more in the lats and feel chin-ups more in the biceps. However, unless you have some crazy strength imbalance and can curl your bodyweight, you don’t need to worry about feeling chin-ups in your biceps.

By the way, about that upper back “pump” you think you’re feeling in your lats after a set of pull-ups: what you’re actually feeling is the teres major (a.k.a the “mini-lat”), a relatively small muscle that’s being recruited more in the pull-up variation because of the greater adduction component at the shoulder.

That “lat pump” you feel after doing pullups is actually the little teres major.

I’m not suggesting that the pull-up isn’t a viable alternative to chins on occasion, but I do believe that if you’re using them to maximally develop your lats because you think your biceps aren’t involved as much, you need to re-examine your approach.

Chins are probably a better option because you can increase the duration of loading on the lats and use more load in comparison along with an increase in the range of motion. The arm development from chins is a nice side benefit as well, which I’m sure many wouldn’t complain about.

http://www.T-Nation.com/article/sports_body_training_performance_bodybuilding/common_exercise_misconceptions_part_2

woot

43

[quote]LiveFromThe781 wrote:
Handsome Rob 84 wrote:
LiveFromThe781 wrote:
zephead4747 wrote:
LiveFromThe781 wrote:

id also suggest seperating your squat and deadlift days. i just dont see how you can get the most out of both doing them on the same day. shit, i cant even bench and deadlift on the same day.

i remember you said you like to train low reps, why dont you start using a 6-8 rep/3-4 set scheme.

maybe start using compounds that are more isolation. rack pulls instead of deadlifts and leg press instead of squatting.

What I would do:

squat with low-moderate reps, and use leg press,curls, extentions, glute hams, rdls, etc in a moderate-high rep range.

I agree with live, don’t sq/dl on the same day.

i just dont think its really feasible to get good leg size without getting into the high rep ranges.

although if youre doing heavy work on a few sets then moving up to high reps then i can see that working. i think youll need at least 3 sets of high reps on something like leg-press or H.S. then 3 more high reps to failure on something like leg exts.

i think you were advocating kind of a mix anyway but just wasnt sure.

everyones different though, so for me when it comes to hams i really only do 1 set of RDLs going heavy with 3 sets in the 6-8 range. sometimes i switch it up to 12 or so. ill do leg curls if im not satisfied or if im just physically able to but as i explained in another thread i can usually only handle 3 exercises per session due to intensity/time.

I hear that and I’m going to try it that way for a while and see how that works. It sounds pretty solid as I agree deadlift and squats are hart to do in the same day. Thanks for the advice. I’ll also work more on the delts 781.

i wish you luck man, and i also want to really emphasize how important breathing sets are for legs. when youre on your first few sets of say leg presses, you shouldnt be hitting 15-20 too easy, it should be a warzone getting there. i have sets sometimes to 15 that take as long as 5 minutes just ot complete. [/quote]

Thanks 187, I hear that man, it’s hard to breathe for me when I do leg press and squats and deads. I guess its from the combination of using your legs and core section together. The legs are big muscles (well some are) and they require alot of oxygen to workout.

44

[quote]ayork90 wrote:
PULL-UPS/CHIN-UPS

Misconception #8:

“They say pull-ups work your lats more than chin-ups because they minimize the use of your biceps. They’re also harder so they must be better.”

I can hear the whistle of incoming flames already. Some of you are probably thinking, “Surely this can’t be a misconception.” Well, just hang in there (pun intended) and hear me out. Others may be scratching their heads and saying, “But aren’t pull-ups and chins just different names for the same exercise?” No, they’re not. Let’s once again define our terms. When you do pull-ups, your hands are pronated (palms facing away from the body when placed on the bar), and you typically grip the bar a bit wider than shoulder width.

This is a pull-up.

When you do chin-ups, your hands are supinated (palms facing towards the body when placed on the bar) and you grip the bar right around shoulder width, or a bit narrower or wider depending on individual comfort.

This is a chin-up.

Most people find that chin-ups are easier because you’re better able to use your biceps, and pull-ups are harder because you can’t use your biceps as much. They likely deduce that because of this, pull-ups allow you to put more stress on the lats, and therefore are better for lat development. It’s an understandable conclusion, but it’s wrong.

In the chin-up, the biceps are placed in a much more efficient pulling position. This enables one to do more reps, or use more weight, as compared to the pull-up, which places the biceps in a comparatively weaker pulling position. If we are trying to get maximal development of the lats, we want to maximize the loading (and loading duration) of the involved musculature by placing the smallest muscles in a position where they can last the longest or be loaded the greatest so that they don’t give out prior to the larger muscles involved. Chin-ups accomplish this. Pull-ups don’t.

Make no mistake about it, in the pull-up the elbow still flexes, and the movement will be over when the elbow can no longer flex. In addition, the lat contracts through a greater range of motion at the glenohumeral joint on the chin-up. Generally, it’s always better to take a muscle through its full safe range of motion for optimal development.

Many times, though, trainees will become concerned with where they “feel” the exercise and they imagine they “feel” the pull-up more in the lats and feel chin-ups more in the biceps. However, unless you have some crazy strength imbalance and can curl your bodyweight, you don’t need to worry about feeling chin-ups in your biceps.

By the way, about that upper back “pump” you think you’re feeling in your lats after a set of pull-ups: what you’re actually feeling is the teres major (a.k.a the “mini-lat”), a relatively small muscle that’s being recruited more in the pull-up variation because of the greater adduction component at the shoulder.

That “lat pump” you feel after doing pullups is actually the little teres major.

I’m not suggesting that the pull-up isn’t a viable alternative to chins on occasion, but I do believe that if you’re using them to maximally develop your lats because you think your biceps aren’t involved as much, you need to re-examine your approach.

Chins are probably a better option because you can increase the duration of loading on the lats and use more load in comparison along with an increase in the range of motion. The arm development from chins is a nice side benefit as well, which I’m sure many wouldn’t complain about.

http://www.T-Nation.com/article/sports_body_training_performance_bodybuilding/common_exercise_misconceptions_part_2

woot[/quote]

So it’s probably best to do some alternating Pullup and chinup sets to get the max benefit?

45

[quote]Handsome Rob 84 wrote:
LiveFromThe781 wrote:
Handsome Rob 84 wrote:
LiveFromThe781 wrote:
zephead4747 wrote:
LiveFromThe781 wrote:

id also suggest seperating your squat and deadlift days. i just dont see how you can get the most out of both doing them on the same day. shit, i cant even bench and deadlift on the same day.

i remember you said you like to train low reps, why dont you start using a 6-8 rep/3-4 set scheme.

maybe start using compounds that are more isolation. rack pulls instead of deadlifts and leg press instead of squatting.

What I would do:

squat with low-moderate reps, and use leg press,curls, extentions, glute hams, rdls, etc in a moderate-high rep range.

I agree with live, don’t sq/dl on the same day.

i just dont think its really feasible to get good leg size without getting into the high rep ranges.

although if youre doing heavy work on a few sets then moving up to high reps then i can see that working. i think youll need at least 3 sets of high reps on something like leg-press or H.S. then 3 more high reps to failure on something like leg exts.

i think you were advocating kind of a mix anyway but just wasnt sure.

everyones different though, so for me when it comes to hams i really only do 1 set of RDLs going heavy with 3 sets in the 6-8 range. sometimes i switch it up to 12 or so. ill do leg curls if im not satisfied or if im just physically able to but as i explained in another thread i can usually only handle 3 exercises per session due to intensity/time.

I hear that and I’m going to try it that way for a while and see how that works. It sounds pretty solid as I agree deadlift and squats are hart to do in the same day. Thanks for the advice. I’ll also work more on the delts 781.

i wish you luck man, and i also want to really emphasize how important breathing sets are for legs. when youre on your first few sets of say leg presses, you shouldnt be hitting 15-20 too easy, it should be a warzone getting there. i have sets sometimes to 15 that take as long as 5 minutes just ot complete.

Thanks 187, I hear that man, it’s hard to breathe for me when I do leg press and squats and deads. I guess its from the combination of using your legs and core section together. The legs are big muscles (well some are) and they require alot of oxygen to workout. [/quote]

well “breathing” is a term that means you hold the lock out position instead of ending the set. you know when youre really fatigued on like 8 but you need to hit 20 so you do 3 or 4 more and rest with legs locked out for like 20 seconds then go at it again. it gives you some time to recover put you still have tension on your legs the whole time.

46

[quote]LiveFromThe781 wrote:

well “breathing” is a term that means you hold the lock out position instead of ending the set. you know when youre really fatigued on like 8 but you need to hit 20 so you do 3 or 4 more and rest with legs locked out for like 20 seconds then go at it again. it gives you some time to recover put you still have tension on your legs the whole time.[/quote]

I believe it’s called “rest-pause”

47

no, rest-pause is similar but different. rest pause involves actually racking the weight back while you take a brief rest. in “breathing” you dont, because its continuous tension.