Sub-Failure Gains

Bigger Stronger Leaner Ellington Darden HIT Coaching
45

oh yeah I’ve done that, some pages don’t work but many do.

46

I knew the ‘39 lbs’ part rang a bell!

47

Here’s your chance, Marc: ‘Make HIT Great Again’!!!

image
image1066×614 43.2 KB

48

How are the 3 20 second SS rep working for you? I found that if I go too slow on negative chins my elbows get sore. I’m good with 5-10 negatives with added weight. I thought I would ask before I try it.

The one time down 60 second negative only chin fried my elbows. I got to the point where I was using an extra 50 pounds added to my body weight. I think I was about 185 pounds at the time. I had to take a month off for my elbows to feel better

49

How are the 3 20 second SS rep working for you? I found that if I go too slow on negative chins my elbows get sore. I’m good with 5-10 negatives with added weight. I thought I would ask before I try it.

The one time down 60 second negative only chin fried my elbows. I got to the point where I was using an extra 50 pounds added to my body weight. I think I was about 185 pounds at the time. I had to take a month off for my elbows to feel better

—————

Thanks for asking. I’m glad your elbows are doing better!
Three reps suit my style (Alpha trainee on minimalist routines) There are several observations I have:

  1. on pulldown movements; arm position matters little, ie. Pronated, supinated, wide, narrow grips. It all works. The wide grip pull-up position involves the lats more thoroughly. A variety of positions most likely is protective from joint repetitive movement patterns.
  2. movements for the arms only are a waste of time for non-competitive bb’s. I concentrate on increasing weight and form on pulldowns.
    3 I don’t get sore from rest pause negative only decline presses of 20 seconds and 3 reps.
    4 I I am as large and strong as I have ever been,
    I can tell my legs are losing strength due to aging. I now believe your legs should be able to support a deadlift, and not overly big to support huge leg presses or squats.
    I wonder if deadlifts could eliminate the need for pulldowns?
    Enough speculation
    Have a good day😀
1 Like
50

I have not done the heavy one time down negative only chin since the Killing Fat book came out. My concern was the 20 second rest pause negatives. That is why I ask. I think I will try it out. I had been doing pulldowns but I get better results with negative only chins.

I don’t think the deadlift would replace pulldown or chins. But I think you could replace rows with the deadlift.

It’s been a while since I used deadlifts. I am able to squat. I respond better doing one or the other. Sometimes both are too much on my low back.

I have an old Nautilus ab/low back for the home. Mine has a movement arm. I can load a fair amount of weight. So Squat and low back together works fine. Low back and shrugs superset-ed with upright rows is what I do if I don’t deadlift.

If I’m doing dips and chins I don’t do any other arm work. More so it it’s negative only.

Thanks for your reply I appreciate it.