more advice needed - Page 2 - UK-Muscle Body Building Community

T-man · 11-02-2004, 07:54 PM

I do wide overhand grip chins. Not too wide though as you shorten your range of motion.

I try to bring my chest to the bar arching my back and hold for a squeeze at the top. When I can't do any more I sometimes do a couple of slow negatives or just hold my self at mid point for as long as I can take it.

**hackskii** · 11-02-2004, 08:11 PM

Yes Robin those are the ones I do. When I was young, I used to do 20 reps for a few sets. Now I am older and heavier and can only do 7 reps.

Robin, just do a couple of sets after you warm up on the pulldowns and do 2 sets to failure. You then can go back to the machine or assisted machine and finish out your back routine. Do the pullups first in your back routine after a warm up on pulldowns.as you will be the most fresh.

robin_3_16 · 11-02-2004, 10:04 PM

ok then, and shorten my grip to make them abit easier til i can do more?
if i shorten the width of the grip abit does it not have as a good of an effect (great english grammer there)
also i never tried leaning back a bit and pulling my chest to the bar i usually just go straight up and try pull my chin over!
could i try puling my chest up?

**hackskii** · 11-02-2004, 10:12 PM

If you lean back it tends to hit more thickness than just width. If you do bent over rows you dont need to lean back. I find leaning back tends to make the lift more difficult.
I would take a grip that is not too wide and a grip that is not too narrow. Use the same grip if you want to get stronger.

I dont know if you read my other thread but this has helped me when I was younger. Try not to think of the pulling and think more of pushing your elbos down during the pulling part of the exercise. I dont know how this works but it does. Try it next time when you think about it.
A older guy told me about this 20 years ago and still is true to this day when I do them.

Recap:
use the same grip each time (not too narrow and not too wide)
think of pushing down on the elbos and not pulling up.
Warm up first on machine then go for a max reps on 2 sets
Then go back and finish up on machine or assisted machine.
Then go and do your thickining exercises (bent over rows, etc.)

robin_3_16 · 11-02-2004, 10:30 PM

HOW MANY SETS IN TOTAL IS AGOOD AMOUNT FOR BACK
going for size!?

**hackskii** · 11-02-2004, 10:36 PM

Every other week:
4 sets of pullups/pulldowns. 8-12 reps.
4 sets of pullups close grip. 8-12 reps.
4 sets of bent over rows 8-12 reps.

Then the next week do:
4 sets bent over rows 8-12 reps.
4 sets low rows 8-12 reps.
4 sets of pullups/pulldowns 8-12 reps.

The reason I say it like this is every other week you are concintrating on thickening and the other week you are concintrating on width.

I like to do this: pullups then bent over rows then a low row.
You can do dead lifts on back day or you can do dead lifts on your leg day.

12 sets can be just fine for back. 2 thickining and 1 width or 2 widening and 1 thickening. 12 sets here.

Or you can do 2 sets width 3 sets each and 2 sets widening for 2 sets. 12 sets here.

Does this look ok?

robin_3_16 · 11-02-2004, 10:46 PM

yeh i think i get it, i have been overworking my back i usually do about 3 widening and 3 thickening
adds up to too much i guess
thanks alot mate!

**hackskii** · 12-02-2004, 03:45 AM

But for your worksets you have to hammer on that group. Partners are good for this. Push, Push!!
Legs today with Winger and a friend, got more reps than I would by myself. I could not let winger out do me so we both went for it. I went last and I only had to out do him

Could hardly walk.

powerU · 12-02-2004, 09:32 AM

I disagree with dead lifts on a leg day - done correctly they primarily hit the lower back, SLDL on a leg day instead.

OnePack · 14-02-2004, 12:13 AM

Was that Max T's program? what does the program entail? any info/links i can find out?

11-02-2004, 07:54 PM	#16 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	I do wide overhand grip chins. Not too wide though as you shorten your range of motion. I try to bring my chest to the bar arching my back and hold for a squeeze at the top. When I can't do any more I sometimes do a couple of slow negatives or just hold my self at mid point for as long as I can take it. __________________ You can't grow without pain!

11-02-2004, 08:11 PM	#17 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	Yes Robin those are the ones I do. When I was young, I used to do 20 reps for a few sets. Now I am older and heavier and can only do 7 reps. Robin, just do a couple of sets after you warm up on the pulldowns and do 2 sets to failure. You then can go back to the machine or assisted machine and finish out your back routine. Do the pullups first in your back routine after a warm up on pulldowns.as you will be the most fresh. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2004, 10:04 PM	#18 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	ok then, and shorten my grip to make them abit easier til i can do more? if i shorten the width of the grip abit does it not have as a good of an effect (great english grammer there) also i never tried leaning back a bit and pulling my chest to the bar i usually just go straight up and try pull my chin over! could i try puling my chest up? __________________ Robin

11-02-2004, 10:12 PM	#19 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	If you lean back it tends to hit more thickness than just width. If you do bent over rows you dont need to lean back. I find leaning back tends to make the lift more difficult. I would take a grip that is not too wide and a grip that is not too narrow. Use the same grip if you want to get stronger. I dont know if you read my other thread but this has helped me when I was younger. Try not to think of the pulling and think more of pushing your elbos down during the pulling part of the exercise. I dont know how this works but it does. Try it next time when you think about it. A older guy told me about this 20 years ago and still is true to this day when I do them. Recap: use the same grip each time (not too narrow and not too wide) think of pushing down on the elbos and not pulling up. Warm up first on machine then go for a max reps on 2 sets Then go back and finish up on machine or assisted machine. Then go and do your thickining exercises (bent over rows, etc.) __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2004, 10:30 PM	#20 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	HOW MANY SETS IN TOTAL IS AGOOD AMOUNT FOR BACK going for size!? __________________ Robin

11-02-2004, 10:36 PM	#21 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	Every other week: 4 sets of pullups/pulldowns. 8-12 reps. 4 sets of pullups close grip. 8-12 reps. 4 sets of bent over rows 8-12 reps. Then the next week do: 4 sets bent over rows 8-12 reps. 4 sets low rows 8-12 reps. 4 sets of pullups/pulldowns 8-12 reps. The reason I say it like this is every other week you are concintrating on thickening and the other week you are concintrating on width. I like to do this: pullups then bent over rows then a low row. You can do dead lifts on back day or you can do dead lifts on your leg day. 12 sets can be just fine for back. 2 thickining and 1 width or 2 widening and 1 thickening. 12 sets here. Or you can do 2 sets width 3 sets each and 2 sets widening for 2 sets. 12 sets here. Does this look ok? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-02-2004, 10:46 PM	#22 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	yeh i think i get it, i have been overworking my back i usually do about 3 widening and 3 thickening adds up to too much i guess thanks alot mate! __________________ Robin

12-02-2004, 03:45 AM	#23 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	But for your worksets you have to hammer on that group. Partners are good for this. Push, Push!! Legs today with Winger and a friend, got more reps than I would by myself. I could not let winger out do me so we both went for it. I went last and I only had to out do him Could hardly walk. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-02-2004, 09:32 AM	#24 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,139	I disagree with dead lifts on a leg day - done correctly they primarily hit the lower back, SLDL on a leg day instead.

14-02-2004, 12:13 AM	#25 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,494	Was that Max T's program? what does the program entail? any info/links i can find out? __________________ Thank you.