Hi guys. I got this really cool idea. What if…
In a mass-building training program on back day, I put Power Cleans, 10 sets of 5 reps, and Rack Pulls (from above the knee, emphasizing the top lat squeeze at the top) 10 sets of 5 reps?
I think that would be a great combination. Both are awesome compound exercises and would workout ALL the back. No need for chin ups or pull ups to get a wide back, as the rack pulls, if done right, would do the job.
What are your opinions?
that this will work great for creating imbalances
Why not just do what every successful bodybuilder has done for a balanced, well developed back?
Everyone has included:
a vertical pulling exercise like pullups, chinups or lat pulldowns
a rowing exercise such as barbell, cable or dumbbell rows
hyperextensions or deadlifts (rack pulls included in this group)
fill in the rest of routine with isolation exercises for what you need, such as pullovers and rear delt raises.
Most bodybuilders do a lot of exercises for the back, usually more than other muscle groups. Power cleans are OK, but your suggestion is not what made the most well developed backs.
It’s not enough lat stimulation. It seems to be all spinal erectors and rear delts/traps. If you cut the sets down and added pull ups that would be a decent workout imo.
[quote]MytchBucanan wrote:
It’s not enough lat stimulation. It seems to be all spinal erectors and rear delts/traps. If you cut the sets down and added pull ups that would be a decent workout imo.[/quote]
^^^ this
The back is only really braced so worked isometrically for spinal erectors. Traps will be worked properly if the lifter does the lift properly.
Lu Xiaojun has an impressive back but he is more of the genetic freak amongst genetic freaks already though.
Koing
Power cleans are a great exercise but shouldn’t be the foundation of any mass building program. There is no real way to do that lift with an eccentric, so you’re wasting a lot of potential muscle building by spending too much time with it.
A good pullover machine works the lats incredibly
I’m not a big rack pull fan, I think Bent over BB rows, and hang cleans would build alot more muscle.
[quote]Bee_Brian wrote:
Hi guys. I got this really cool idea. What if…
In a mass-building training program on back day, I put Power Cleans, 10 sets of 5 reps, and Rack Pulls (from above the knee, emphasizing the top lat squeeze at the top) 10 sets of 5 reps?
I think that would be a great combination. Both are awesome compound exercises and would workout ALL the back. No need for chin ups or pull ups to get a wide back, as the rack pulls, if done right, would do the job.
What are your opinions?[/quote]
Rack pulls are a good lat exercise but far from the best. Also power cleans suck for building mass. They are good for traps and building some general strength but that’s about it. Chin-ups are superior to power cleans.