A Wide Back? What to do

[Rodja]

If your starting with pull downs, then finish workout with pull ups till failure. I like multiple sets to failure usually 3. Your now pulling after the muscles been worked and stressed so you are hoping for more fiber tares. It's a concept called grease the groove. It has helped me, started it earlier this year.

The reason why pull downs first is because you can usually move more weight with the pull downs and at the end your body weight is enough to work you out hard.

That's not greasing the groove at all. Greasing the groove is multiple sets and increased frequency of a specific lift to get stronger at it, not using a similar lift in an attempt to strengthen the desired lift.

[02sixxer]

That's not greasing the groove at all. Greasing the groove is multiple sets and increased frequency of a specific lift to get stronger at it, not using a similar lift in an attempt to strengthen the desired lift.

Mmmmm.
That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.


Could you give an example just so I am clear? Sorry just want to be on the same page.

[jimbuick]

Mmmmm.
That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.

Could you give an example just so I am clear? Sorry just want to be on the same page.

He's talking about doing multiple sets throughout the day of one exercise at about 50% effort or so.

I first saw it in one of pavel's books.

[02sixxer]

such as everytime I walk past my dip rack, I do about 15 dips, I may do this 5-6 time s a day, or Pull ups each time I walk by the pull up bar through out the day?

[jimbuick]

such as everytime I walk past my dip rack, I do about 15 dips, I amy do this 5-6 time s a day, or Pull up each time I walk by the pull up ber through out the day?

That's basically exactly how he described it. And then as time goes on you'll be able to add 1 or 2 reps each time you do it while using the same amount of effort and then all of the sudden you'll be doing more and more reps when maxing them out.

[wideguy]

I will join the party late and keep my part simple and sweet. Everything Rodja said I agree with and will say has shown to be true in my personal experience and for others I've trained/observed training on their own for the last 2 decades of lifting. Pullup and variations of the pullup will always yield better results then the pulldown. My back has always grown and excelled over other bodyparts on it's own, however I did spend ALOT of time when I was first training (12-18 years old) focusing on pullups/chins, with weights, and lots of variations of pullups/chins. I actually recall using the article I read in the Muscle Media 2000 January 1997 issue written by Charles Poliquin

Andre the Flying Squirrel Routine:
1-Sternum Chins 5x4-6 6-0-1 tempo/4 min. rest intervals<P>
2-Subscapularis Pull-Ups 3xmax reps 5-0-1 tempo/3 min. rest intervals<P>
3-Negative Close-Grip Chins 3x4-6 6-8 sec. negatives/3 min. rest intervals<P>
*use additional loads if possible

[Rodja]

such as everytime I walk past my dip rack, I do about 15 dips, I may do this 5-6 time s a day, or Pull ups each time I walk by the pull up bar through out the day?

That's more on the right track. If you're at that level of strength using BW, then you're beyond greasing the groove for pullups or dips kinda like how doing endless sets of 135 will not help you to bench 500.

[boogyman]

Mmmmm.
That was the way I learned "greasing the groove" and what it was refered to when taught to me. I guess you learn something new each day.


Could you give an example just so I am clear? Sorry just want to be on the same page.

An example of using GTG for pullups would be as follows. You would need to have access to a pullup bar at home. Take your 1 set max (lets use 10 for simpicity), cut it in half to 5. Then, multiple times spaced throught the day (4-5), do 5 pullups. Since you are only doing half of what you are capable of, you wont get worn down on doing pullups, but you are getting lots of pullup practice. At the end of 7 days retest your 1 set max, it should have gone up by a couple. Use this new number (lets call it 12), cut it in half and repeat the protocol. You can do this for a little while and it will work if your someone who sucks at pullups but can do at least a few good reps. I had a friend who could only do 6, he started using 3 as his rep range and after a couple months he could bang out 3-4 sets of 10+ pullups.

As Rodja said above, gains will become dimished as your proficiency increases. But it is an excellent tool to jumpstart bodyweight movements if your not very strong at them.

[usealittle]

Well nevermind then.

Sent from my iPhone

lol, but yes the traps have been a weak spot of mine.

[schroedes]

Deadlifts bro, everything else comes second

[EatMoar]

Deadlifts bro, everything else comes second

As much as I hate the word, bro, I agree. I do deadlifts to lead off my back workout and I wake up with a sore upper back every time. Dead lifts work everything depending on the grip.

[DrDeca]

Im gunna smash back tonight, heres my workout. Deadlifts, 10-12,7-9,4-6. Bent wg bb row 10-12,7-9,4-6. single arm db rows, pullsups, pulldowns and underhand grip pulldowns. should i change anything or add anything in? im looking for size

[asooneyeonig]

Im gunna smash back tonight, heres my workout. Deadlifts, 10-12,7-9,4-6. Bent wg bb row 10-12,7-9,4-6. single arm db rows, pullsups, pulldowns and underhand grip pulldowns. should i change anything or add anything in? im looking for size

if size is your goal then try this:

deadlift 3x5 leave one in the tank on each set.
pullups/pulldowns: 3 x 8 leave one in the tank for the first 2 sets.
bent row: 2x5, 1x15+ go to failure.
1 arm rows: 1x20+ go to failure.

done.

[DrDeca]

if size is your goal then try this:

deadlift 3x5 leave one in the tank on each set.
pullups/pulldowns: 3 x 8 leave one in the tank for the first 2 sets.
bent row: 2x5, 1x15+ go to failure.
1 arm rows: 1x20+ go to failure.

done.

Alright ill give that a try, thanks man. should i add anything else? warmup anything

[asooneyeonig]

Alright ill give that a try, thanks man. should i add anything else? warmup anything

ohh ya. i like to do a general warm up to work on mobility and then a specific warm up. for example my deads which for me and a top set of 5 would be:

2x5 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x5 @ 365
1x5 @ 385
1x5 @ 405

[DrDeca]

just peeling the weights eh. ill give it a try