Guy in gym throwing 120 or 150kg +20kg bar

tom_e · 9 Jul 2014 at 12:50

Biceps are for girls, it's all about back powah!

spoffle · 9 Jul 2014 at 12:56

My lats seem okay, at least in proportion. I've been doing rack pulls from the knee to strengthen my lower back and lets too. It's always the very bottom portion I struggled with when doing pull downs, my wide grip pull downs were stronger than other variants, which I've been told is because of proportionally weak biceps.

Freefaller · 9 Jul 2014 at 13:05

tom_e said:
Biceps are for girls, it's all about back powah!

Indeed pull ups are mainly back - if you know how to activate the muscles and use correct form.

60kg for reps, I reckon I've got close to 70kg in me. So thats 140kg pull up!

spoffle · 9 Jul 2014 at 13:15

Freefaller said:
Indeed pull ups are mainly back - if you know how to activate the muscles and use correct form.

60kg for reps, I reckon I've got close to 70kg in me. So thats 140kg pull up!

Can I have your lats and biceps?

RedvGreen · 9 Jul 2014 at 13:15

Anyone got a good recommendation for a pullup/dipping 'station' for home gym?

Door frames in house aren't appropriate for the over-frame hanging ones!

grudas · 9 Jul 2014 at 13:16

Freefaller said:
Indeed pull ups are mainly back - if you know how to activate the muscles and use correct form.

60kg for reps, I reckon I've got close to 70kg in me. So thats 140kg pull up!

I'll need to start adding weight to my pull ups.. body weight is getting too easy!

guess at the start I'll be alright holding a 15-20kg dumbbell between legs but after that I'll need a dipping belt

spoffle · 9 Jul 2014 at 13:18

Is there a ratio for bench press to dips?

Freefaller · 9 Jul 2014 at 14:28

spoffle said:
Can I have your lats and biceps?

No. I've worked hard for nearly a decade these badboys!

spoffle · 9 Jul 2014 at 14:31

I can't complain about the progress I'm making anyway, I've had what seems to be some noob gains with pull downs.

Freefaller · 9 Jul 2014 at 16:08

To be fair I used to do a lot of rowing, and a lot of climbing so I'm pretty good at pull ups as a result.

JoeF1 · 9 Jul 2014 at 16:16

There goes my happiness for hitting a 70kg PB.

toasteh · 9 Jul 2014 at 16:19

my ohpeeb is half that, you can feel manly again now

ethan · 9 Jul 2014 at 16:22

I spent 12 months doing chins with palms facing each other for biceps. Love em!

spoffle · 10 Jul 2014 at 02:53

ethan said:
I spent 12 months doing chins with palms facing each other for biceps. Love em!

I've been trying them recently too, I quite like them and they're very comfortable to do.

Freefaller · 10 Jul 2014 at 07:32

Pronated grip is better for back width though and back strength.

bakes0310 · 10 Jul 2014 at 10:24

Freefaller said:
Pronated grip is better for back width though and back strength.

Sorry whats that version?
I do wide grip pull ups with palm facing outwards.

tom_e · 10 Jul 2014 at 10:27

bakes0310 said:
Sorry whats that version?
I do wide grip pull ups with palm facing outwards.

That's the version you're doing

mrthingyx · 10 Jul 2014 at 10:30

bakes0310 said:
Sorry whats that version?
I do wide grip pull ups with palm facing outwards.

I'm assuming "facing outwards" means pronated grip?

tom_e · 10 Jul 2014 at 10:34

It would appear you are correct and I'm talking twaddle, I really need some decent sleep!

Freefaller · 10 Jul 2014 at 11:10

The advantage of pronated grip is less bicep activation and lat width/strength.
Supinated is more trap, bicep and thickness.

Also it's good to do pronated is the fact that climbing is more based on this grip, and is more mechanically efficient if you use your lats properly.