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andr0lic · 31-08-2007, 02:07 AM

I like your volume D as if one needs more than two focused intense working sets of either, you're not properly stimulating the muscles, and are just doing counterproductive work that will in most cases hinder recover and impede mass accumulation

Id agree to mix them up also, as IMHO there is no exercise done behind the neck that cannot be used productively and safely as long as certain tenets are adhered to.

1. Do NOT go too heavy. I don't care if your name's Branch Warren. You are inviting injury as you won't be able to properly stabilize.

2. Do NOT go all the way down right to the back of the neck. Ear level works fine for more than most.

3. Do NOT lean forward. Of course a slight lean may be warranted, but focus on slightly craning your neck down to allow for proper range-of-motion.

4. Do NOT use a fast rep cadence(speed) as this is where most injuries are prone to manifest. You can explode it up(on presses), if it helps you get in the groove, but control it on the eccentric portion and pause briefly at the turnaround. BTN pulldowns are a trickier and more delicate movement though, because the positive portion of the rep drives the weight right into the danger zone, and those who get overzealous often pay a certain price. So full attention should be given to every inch of the repitition, especially near the bottom as thats where the fatal tweak is most often going to happen.

5. Do NOT make any behind-the-neck movements a staple in your routine or if one is working extremely well for you, allow yourself a period of time to reap the most you can from the movement, but then cycle off any behind the neck work for at least as long as you were hitting it before you resume. It will cause you problems if you constantly push it over the long-term.

-Andy

31-08-2007, 02:07 AM	#45 (permalink)
andr0lic all up in me bird's gutty-wuts Join Date: Aug 2007 Location: Jersey - the New one Posts: 145	Re: Back width I like your volume D as if one needs more than two focused intense working sets of either, you're not properly stimulating the muscles, and are just doing counterproductive work that will in most cases hinder recover and impede mass accumulation Id agree to mix them up also, as IMHO there is no exercise done behind the neck that cannot be used productively and safely as long as certain tenets are adhered to. 1. Do NOT go too heavy. I don't care if your name's Branch Warren. You are inviting injury as you won't be able to properly stabilize. 2. Do NOT go all the way down right to the back of the neck. Ear level works fine for more than most. 3. Do NOT lean forward. Of course a slight lean may be warranted, but focus on slightly craning your neck down to allow for proper range-of-motion. 4. Do NOT use a fast rep cadence(speed) as this is where most injuries are prone to manifest. You can explode it up(on presses), if it helps you get in the groove, but control it on the eccentric portion and pause briefly at the turnaround. BTN pulldowns are a trickier and more delicate movement though, because the positive portion of the rep drives the weight right into the danger zone, and those who get overzealous often pay a certain price. So full attention should be given to every inch of the repitition, especially near the bottom as thats where the fatal tweak is most often going to happen. 5. Do NOT make any behind-the-neck movements a staple in your routine or if one is working extremely well for you, allow yourself a period of time to reap the most you can from the movement, but then cycle off any behind the neck work for at least as long as you were hitting it before you resume. It will cause you problems if you constantly push it over the long-term. -Andy __________________ Gather ye rosebuds while ye may, Old time is still a-flying; And this sweet flower that blooms today, Tomorrow will soon be dying Last edited by andr0lic; 31-08-2007 at 02:42 AM.