[quote]hungry4more wrote:
^^true for most people, yes. Thankfully, I stumbled across an article or two from another website early on that pointed me int he right direction. Maybe that’s why my back is my best bodypart, cuz it had an early start. [/quote]
Quite possible. Ive only recently just started targeting my upper back differently, but id like to believe i have a fat wingspan. Lol we’ll see what i can do for my upper back in the several months i have before i gotta start contest prep.
[quote]Akuma01 wrote:
[quote]hungry4more wrote:
^^true for most people, yes. Thankfully, I stumbled across an article or two from another website early on that pointed me int he right direction. Maybe that’s why my back is my best bodypart, cuz it had an early start. [/quote]
Quite possible. Ive only recently just started targeting my upper back differently, but id like to believe i have a fat wingspan. Lol we’ll see what i can do for my upper back in the several months i have before i gotta start contest prep.[/quote]
Of course, if your upper back is really lagging all THAT badly, I wouldn’t be surprised if even during contest prep you’re able to continue improving it. Who knows.
[quote]hungry4more wrote:
[quote]Akuma01 wrote:
[quote]hungry4more wrote:
^^true for most people, yes. Thankfully, I stumbled across an article or two from another website early on that pointed me int he right direction. Maybe that’s why my back is my best bodypart, cuz it had an early start. [/quote]
Quite possible. Ive only recently just started targeting my upper back differently, but id like to believe i have a fat wingspan. Lol we’ll see what i can do for my upper back in the several months i have before i gotta start contest prep.[/quote]
Of course, if your upper back is really lagging all THAT badly, I wouldn’t be surprised if even during contest prep you’re able to continue improving it. Who knows. [/quote]
lol yea, we’ll see
With rack chins do you just have somebody put a DB onto your waist for weight?
[quote]KLIM wrote:
With rack chins do you just have somebody put a DB onto your waist for weight?[/quote]
Either that or strap up one hand, put the weight in, and then strap up the other hand.
You get good at putting your feet up on the bench without dumping the weight pretty quickly.
[quote]KLIM wrote:
With rack chins do you just have somebody put a DB onto your waist for weight?[/quote]
Well I use my dipping belt, if you have one - use as little chain as possible otherwise it’ll hit the ground.
An EZ bar can be more comfortable than a DB if you get it passed to you.
I’ve been doing rows all wrong it would seem!
Questions:
For BB rows, how does the angle affect the muscles being hit? I’ve been doing them at close to 90 degrees.
Pullups–I go as wide as I can but I can’t feel it in my back. With or without weight, it doesn’t seem to make a difference. I usually only do 5-10. Is this a form issue do you guys think? Would I be better of with rack chins? (I’ve never tried those)
Rack pull height: How does lowering or raising the height affect the lift? I’ve been doing them from just at the knee and feeling it all in my butt.
[quote]debraD wrote:
I’ve been doing rows all wrong it would seem!
Questions:
For BB rows, how does the angle affect the muscles being hit? I’ve been doing them at close to 90 degrees.
Pullups–I go as wide as I can but I can’t feel it in my back. With or without weight, it doesn’t seem to make a difference. I usually only do 5-10. Is this a form issue do you guys think? Would I be better of with rack chins? (I’ve never tried those)
Rack pull height: How does lowering or raising the height affect the lift? I’ve been doing them from just at the knee and feeling it all in my butt.
[/quote]
BB rows- More bent over and bringing it higher up on your body is going to hit more upper back area, depending on where you bring it. Bringing it to mid chest level will target rear delts, traps, Rhomboids, Teres, lats(minimally). Bringing it more to your waist line and angling yourself up a bit will target more lats.
Pullups- i wouldnt necessarily go as wide as possible. But if you dont feel it in your back, where exactly do you feel it? It would definitely be a form/grip issue. Personally, i grip a little past shoulder width, and lean back a tiny bit, and i get it all in my lats.
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.
[quote]Akuma01 wrote:
[quote]debraD wrote:
I’ve been doing rows all wrong it would seem!
Questions:
For BB rows, how does the angle affect the muscles being hit? I’ve been doing them at close to 90 degrees.
Pullups–I go as wide as I can but I can’t feel it in my back. With or without weight, it doesn’t seem to make a difference. I usually only do 5-10. Is this a form issue do you guys think? Would I be better of with rack chins? (I’ve never tried those)
Rack pull height: How does lowering or raising the height affect the lift? I’ve been doing them from just at the knee and feeling it all in my butt.
[/quote]
BB rows- More bent over and bringing it higher up on your body is going to hit more upper back area, depending on where you bring it. Bringing it to mid chest level will target rear delts, traps, Rhomboids, Teres, lats(minimally). Bringing it more to your waist line and angling yourself up a bit will target more lats.
Pullups- i wouldnt necessarily go as wide as possible. But if you dont feel it in your back, where exactly do you feel it? It would definitely be a form/grip issue. Personally, i grip a little past shoulder width, and lean back a tiny bit, and i get it all in my lats.
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.[/quote]
Thanks!
With the pullups I feel them all in my arms and shoulders. I’ve tried moving my grip around and haven’t found the best width. I’ll try narrowing it a bit again. I’ll also try leaning myself back a bit more and see how that goes too.
[quote]debraD wrote:
With the pullups I feel them all in my arms and shoulders. I’ve tried moving my grip around and haven’t found the best width. I’ll try narrowing it a bit again. I’ll also try leaning myself back a bit more and see how that goes too. [/quote]
I got a tip from someone in the BOI that helped me feel my back on pullups. Instead of looking totally forward, I look up at an angle. It felt it alot more in back soon as I tried this. I never heard of this before so it might be an individual thing but it worked for me.
Yates has some helpful words on bent over rows and angles/grip width at about 3:25 on this video that I got from BOI:
[quote]debraD wrote:
[quote]Akuma01 wrote:
[quote]debraD wrote:
I’ve been doing rows all wrong it would seem!
Questions:
For BB rows, how does the angle affect the muscles being hit? I’ve been doing them at close to 90 degrees.
Pullups–I go as wide as I can but I can’t feel it in my back. With or without weight, it doesn’t seem to make a difference. I usually only do 5-10. Is this a form issue do you guys think? Would I be better of with rack chins? (I’ve never tried those)
Rack pull height: How does lowering or raising the height affect the lift? I’ve been doing them from just at the knee and feeling it all in my butt.
[/quote]
BB rows- More bent over and bringing it higher up on your body is going to hit more upper back area, depending on where you bring it. Bringing it to mid chest level will target rear delts, traps, Rhomboids, Teres, lats(minimally). Bringing it more to your waist line and angling yourself up a bit will target more lats.
Pullups- i wouldnt necessarily go as wide as possible. But if you dont feel it in your back, where exactly do you feel it? It would definitely be a form/grip issue. Personally, i grip a little past shoulder width, and lean back a tiny bit, and i get it all in my lats.
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.[/quote]
Thanks!
With the pullups I feel them all in my arms and shoulders. I’ve tried moving my grip around and haven’t found the best width. I’ll try narrowing it a bit again. I’ll also try leaning myself back a bit more and see how that goes too. [/quote]
Is that avatar really necessary deb? Shit son, Dat ass!
[quote]Akuma01 wrote:
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.[/quote]
How can you not be able to move more weight with less ROM? and unless the ROM is only a few inches I don’t see how you could call it an isolation movement.
[quote]waylanderxx wrote:
[quote]debraD wrote:
[quote]Akuma01 wrote:
[quote]debraD wrote:
I’ve been doing rows all wrong it would seem!
Questions:
For BB rows, how does the angle affect the muscles being hit? I’ve been doing them at close to 90 degrees.
Pullups–I go as wide as I can but I can’t feel it in my back. With or without weight, it doesn’t seem to make a difference. I usually only do 5-10. Is this a form issue do you guys think? Would I be better of with rack chins? (I’ve never tried those)
Rack pull height: How does lowering or raising the height affect the lift? I’ve been doing them from just at the knee and feeling it all in my butt.
[/quote]
BB rows- More bent over and bringing it higher up on your body is going to hit more upper back area, depending on where you bring it. Bringing it to mid chest level will target rear delts, traps, Rhomboids, Teres, lats(minimally). Bringing it more to your waist line and angling yourself up a bit will target more lats.
Pullups- i wouldnt necessarily go as wide as possible. But if you dont feel it in your back, where exactly do you feel it? It would definitely be a form/grip issue. Personally, i grip a little past shoulder width, and lean back a tiny bit, and i get it all in my lats.
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.[/quote]
Thanks!
With the pullups I feel them all in my arms and shoulders. I’ve tried moving my grip around and haven’t found the best width. I’ll try narrowing it a bit again. I’ll also try leaning myself back a bit more and see how that goes too. [/quote]
Is that avatar really necessary deb? Shit son, Dat ass!
[/quote]
Okay, okay, I’m going to take it down :PPP I was thinking a little along the lines of fuck modesty but alright.
[quote]sam_sneed wrote:
[quote]debraD wrote:
With the pullups I feel them all in my arms and shoulders. I’ve tried moving my grip around and haven’t found the best width. I’ll try narrowing it a bit again. I’ll also try leaning myself back a bit more and see how that goes too. [/quote]
I got a tip from someone in the BOI that helped me feel my back on pullups. Instead of looking totally forward, I look up at an angle. It felt it alot more in back soon as I tried this. I never heard of this before so it might be an individual thing but it worked for me.
Yates has some helpful words on bent over rows and angles/grip width at about 3:25 on this video that I got from BOI:
[/quote]
Thanks! That helps a lot.
Akuma, I think you got it a bit mixed up with BB Rows. Granted, SOME of it varies by person, but I’ve always found it to hit rhomboids/traps more when rowing into the waist, and more lats when rowing higher up into the upper abs/chest.
If you think about it, your lats get more of a stretch when you are closer to parallel to the floor, therefore would be doing more work during the pulling motion. Naturally this will also vary somewhat depending on stance/grip…but the general premise remains, yknow?
[quote]hungry4more wrote:
Akuma, I think you got it a bit mixed up with BB Rows. Granted, SOME of it varies by person, but I’ve always found it to hit rhomboids/traps more when rowing into the waist, and more lats when rowing higher up into the upper abs/chest.
If you think about it, your lats get more of a stretch when you are closer to parallel to the floor, therefore would be doing more work during the pulling motion. Naturally this will also vary somewhat depending on stance/grip…but the general premise remains, yknow?[/quote]
Didn’t Dorian specifically do rows that way (somewhat upright, to the waist) to hit the lats?
[quote]hungry4more wrote:
Akuma, I think you got it a bit mixed up with BB Rows. Granted, SOME of it varies by person, but I’ve always found it to hit rhomboids/traps more when rowing into the waist, and more lats when rowing higher up into the upper abs/chest.
If you think about it, your lats get more of a stretch when you are closer to parallel to the floor, therefore would be doing more work during the pulling motion. Naturally this will also vary somewhat depending on stance/grip…but the general premise remains, yknow?[/quote]
I think it depends on your stance. If I stand a bit more upright/wider stance I feel it in my traps and lower/mid back. A more strict stance like the one in the video posted targets my lats, especially my lower lats.
Regular old fashioned bb rows with the upper body not parallel but slightly upright from the floor with shoulders retracted is a great way to hit your entire back lats included. dorian’s way is great for the lats though and pendlay rows are great for the upper back.
this is how a regular bb row is done. but yates rows and pendlay rows are good variations to isolate diff muscle groups if that is what your looking for.
[quote]pumped340 wrote:
[quote]Akuma01 wrote:
Rack Pulls- The lower the bar, the more of the driving force youll need to perform the rep (IE Glutes, hams, Hip flexors, etc). The Lower back is only targeted in a deadlift (with proper form that is) at the top of the movement, otherwise you can seriously injure yourself. IF you start the pull from a higher height, you turn it into simply a lower back movement. Granted you wont be able to go as heavy, but that is the trade off when moving from compound to isolation movements.[/quote]
How can you not be able to move more weight with less ROM? and unless the ROM is only a few inches I don’t see how you could call it an isolation movement. [/quote]
Because, the driving force behind a deadlift is your lower body… if youre pulling up with your lower back, you’re going to herniate a disc. You remove that factor from a rack pull, its simply lower back.
If you watch part 3 of that video of Dorian training Kai, he does a half deadlift, Basically looking like a rack pull. He bends slightly down, then pulls back. Oscar asks why he wouldnt recommend going all the way down on his deadlift. Dorian responds “All the way down? Cuz the first half of the movement is just quads and glutes. So whats the point?”
So yes, you lessen the ROM, but you remove a lot of drive from the movement, which could very well affect your numbers.
[quote]hungry4more wrote:
Akuma, I think you got it a bit mixed up with BB Rows. Granted, SOME of it varies by person, but I’ve always found it to hit rhomboids/traps more when rowing into the waist, and more lats when rowing higher up into the upper abs/chest.
If you think about it, your lats get more of a stretch when you are closer to parallel to the floor, therefore would be doing more work during the pulling motion. Naturally this will also vary somewhat depending on stance/grip…but the general premise remains, yknow?[/quote]
Then im freakish, cuz i feel it vice versa. I get more Lat when coming to the waist, and when i rep em to the chest, i get it in my rhomboids/traps. I feel VERY little in my lats when i row to the chest. Which is why thats how i describe it.