Biglee - Road to recovery "Super high rep PULL DOWNS"

Guys, You all know that i have detached my right peck in the past. So the conventional pull downs to the front does not suite me. So i prefer the pull downs to the back. The stack in my office gym had only so much weights. So i repped it out between 30-50 for four sets..

 In the next video i will meet you with something more interesting....









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Biglee - Road to recovery " Back Assault"

Bodybuilding is about pushing yourself beyond the barrier of pain and failure. Drop set is one way of doing it. You reach a failure, drop the weight and then try to do the exercise with lesser weight .Compound sets are another method, in which two different exercises are chosen for the same muscle group but works on different parts of the same muscle . When one part is exhausted, we utilize the other part of the muscle.

What did we do in our workout?

We picked up machine rowing and d handle lat pull down as options for compounding the sets. We felt, that was not enough to exhaust the muscles enough so that they can grow...we crafted compounding drops... Do a set of row and then the pull down , then drop some weights and continue till we can do no more...

watch it to understand what we did..



And for all those neah sayers who thought that i would use the torn lat and chest as an excuse to stay away from hard training....... ONCE A BODYBUILDER, ALWAYS A BODYBUILDER.



Stay tuned for more training videos along with the talk videos...









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Deadlifts

Performing the Lifts
Beginning position

• Feet should be flat on the floor about shoulder width apart in the conventional style and slightly farther apart in the sumo style.
• Grip bar with a closed, alternate grip (one palm facing you the other away from you).
• Knees should be flexed as in a full squat position.
• Bar should be as close to the shins as possible.
• Back should be flat.
• Head should be up or in a neutral position.

Upward movement

• Begin pull by extending at the hips and knees, such that the hips and shoulders move at the same rate, keeping the back flat, with the shoulders above or slightly in front of bar.
• As the bar passes your knees, thrust hips forwards and your shoulders back.
• The hips and knees should be fully extended, and your shoulders back (as opposed to rounded forward).

Downward Movement

• In the downward phase, release the tension in your muscles so that gravity alone allows the bar to descend to the floor.
• Rules in powerlifting competition require that you maintain a grip on the bar so as to control its descent.
• Do not attempt to lower the bar at an extremely slow rate, as the eccentric stress is taxing and causes undue micro trauma and vertebral stress.
• The lift ends when the bar is motionless on the floor in front of you.

Points to Remember

• Your back should be flat throughout the movement.
• At no portion of the lift should your back or shoulders be rounded o keep the bar as close to the shins as possible during the initial pull, and as close to your thighs as possible after the bar passes your knees.
• Feet should always be flat on the floor, with your center of gravity over the back half of your feet.
• Exhale through the sticking point of the pull (some lifters find it advantageous to exhale forcefully as in screaming).
• Do not jerk the bar off the floor. The pull should be a smooth, max effort from the beginning.
• Pay attention to good form. If your technique begins to break down from the sheer weight on the bar, you predispose yourself to injury. Rounding of your back, knees buckling inward and initiating the pull with your back instead of legs and hips are examples of common technique errors that are potentially damaging.
• Because of the many muscles involved in the lift, you may require more rest between sets than normal.

Reference - Disa Hatfield, B.S