Bench and Back?

[vtec96]

Lats are one of the more fun exercises to do...because you can do so many different exercises for them. You can also do face pulls...and close grip pull downs, rev grip, chins...tons of stuff...

B True

Hey b-fold, I been meaning to ask someone about those Face-pulls ... I have done them several times and know how to do them properly, but was wondering from others who do them if they make a difference? I do sets of like 10 to 3 diff angles: chin/ forehead/top of head. This is how Bob Youngs showed us at the Seminar! Is this right? and Do you feel they help?

 

[b fold the truth]

I am far from an expert...very new and ignorant to pling...maybe someone else can help you.

bump

B True

 

[CytoMel]

I really think that is my problem, since i never really feel these rows working either and since im trying to lift as much as possible!! I know If I did them slow, BB style them my back would probably be much happier the next day and they may work better! I think ill start that ... do them slower ... but still low reps 6-8 right? and only for this one excersice to do slowly? Thanks Cytomel....

I don't know how important tempo is with back rows, people do them at different speeds but the key is to keep your form right and work your lats well.

I think that the reps vary too but a lot of the sets are higher rep stuff like 10 or more.

I train with Bob. I don't do many face pulls actually my weak point is lats that I am bringing up, so I cant answer your question about it. You might want to email Bob that question.

 

[vtec96]

Well, now that I thnk about it, I lower the bar pretty slow and under control, but when I pull it up, I pull it so hard that it hits my abs like a 20lb medicine ball!! I then slowly lower back down and start over?
Is this crazy or am i doing it right?

 

[CytoMel]

vtec96, yup thats how it goes up superfast into the abs and under control back down.

Then the plates hit the floor and then a pause and reset quickly before the next rep.

 

[GRIMMER]

I like face pulls they really hit my rear delt ( weak area ) and traps pretty good.

I just started to drop the weight in my rows because of the stress it put on my bicept tendons on the way down when i drop it faster than normall. I can feel my back working much more and my tendons hurting much less.

 

[vtec96]

vtec96, yup thats how it goes up superfast into the abs and under control back down.

Then the plates hit the floor and then a pause and reset quickly before the next rep.

Cytomel, I never do them where the weights touch the floor!! I use the front of a squat rack and take off the bar, do my sets, then return the bar to the rack! I bend like at 45' angle so the weights wont even get close to the floor. Im gonna check to see if I have a link somewhere to get a video of the proper form for these.... thanks

 

[vtec96]

I like face pulls they really hit my rear delt ( weak area ) and traps pretty good.

I just started to drop the weight in my rows because of the stress it put on my bicept tendons on the way down when i drop it faster than normall. I can feel my back working much more and my tendons hurting much less.

Grimmer, how many reps/sets do you do for face pulls? They dont seem to do much for me but maybe cause im not doing them enough or something? You do them once a week?

 

[GRIMMER]

I do between 3 and 5 sets of 10-12 reps on bench days. I loop the regular bands around the top of the squat rack. I grab the end of the band with my hands about a foot apart , it depends on how strong you are. Then the important thing is when you pull the band to your face you pull it apart as well , so when the band tuches my forehead my hands are about 2 and 1/2 feet apart. This really brings the rear delts and traps into play otherwise i don't feel them. the furhter apart you start your hands the easier it is.

 

[b fold the truth]

That would be so much better than smacking myself in the nose with the lat pull down bar!!!

B True