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Thread: New Article: Leave Lat Pull-Down Land and Build A Bigger Back!

  1. #51
    Wannabebig New Member
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    I assume that a assisted pull up machine is okay. I see alot of folks can't do any. I am in that club. Does the workout change?

  2. #52
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    Anyone have a good (cheap) source for the bands?

  3. #53
    student of the game Runty's Avatar
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    I think assisted pullups on the machine would be similar to band work. As far as cheap bands go, I forget the name of the place, but look for bands used for shipping and pallets. I read somewhere on the crossfit boards they work well, I'll see if I can find the website for ya.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  4. #54
    Senior Member colinS3's Avatar
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    Really interesting article! I like doing chin ups and lat pulldowns in my workouts but this gives a great workout schedule! I'm sure anyone looking to improve will do just that with this plan.

  5. #55
    Moderator Off Road's Avatar
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    It's a great plan and works well.
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  6. #56
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    How would one incorporate this into the "Baby Got Back" Routine?

    My guess would be the Dumbbell Rows on Day one and Pull-Ups/Chins on Day 3? But as the Primary Lift or Secondary? I.E.- DB Rows instead of Rack Pulls on Day 1 & Chins/Pull-ups in place of the first lift on Day 3?
    Would this be to much?

    Looking forward to some info. Thanks

    Split looks like: This is just the example for the Article...
    SAMPLE WORKOUT
    Day 1: Horizontal push pull, calves, and abs
    Thickness-
    Back:
    -Rack pulls 55 (strength range)
    -Bent-over rows 38 (hypertrophy range)
    -Hammer Rows 310-12
    Chest:
    Flat bench 55
    Incline dumbbell press 38
    Incline flyes 310-12
    Calves:
    -Seated calf raises 312-20
    Abs:
    -3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.
    Quads:
    -Full squats 55
    -Leg press 38
    Hamstrings: 3-4 sets of 12-20
    -Leg curls -or
    Pull throughs -or
    High foot placement leg press
    Biceps:
    -Seated alternating bicep curls 55
    -Hammer curls 38-12

    Day 3: Vertical push-pull, calves, abs
    Width-
    Back:
    -Chins 55
    -Hammer high rows 38
    -Hammer Behind the Neck rows 312 -or
    -Lying pullovers 312
    Shoulders:
    Warm-Up
    -Bent over side laterals 310
    Work Sets
    -Arnold Press 5x5 -or
    -Military Press 55
    -Standing side laterals 38
    Calves:
    -Standing 38-10 -or
    -Donkey calf raises 38-10
    Abs:
    -3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.
    Hamstrings/glutes:
    -Romanian Deadlifts 55
    -Good mornings 55 -or
    -Glute Ham Raises 55
    -High foot placement leg press 38
    Quads:
    -Walking lunges 312-20 -or
    -Seated leg extensions 312-20
    Triceps:
    -Skullcrushers 55 -or
    -Dips 55
    -Cable pressdowns 38-12
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  7. #57
    Wannabebig Member
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    No input?
    Zak Prell
    ----------------------
    Wendler's 5/3/1: PR's
    Overhead Press - 125x8(158)
    Deadlift - 320x8(405)
    Bench Press - 200x11(273)
    Squat - 240x10(320)

  8. #58
    Moderator Off Road's Avatar
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    Just do the chin-up routine in place of the chin-ups. Do the dumbbell rows in place of the barbell rows.
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  9. #59
    Senior Member GazzyG's Avatar
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    Definitely looking forward to doing this. I want to be one of those guys who impresses everyone in the gym by cranking out huge sets of pullups.

    If I incorporate this into my gym sessions, is it best to do this before all my DLs etc so I'm not tired out?

  10. #60
    Moderator Off Road's Avatar
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    Experiment with it. I like doing the pull-ups last since they take a long-ish time and I like everything marmed up before I start them and feel like I'm more prepared for doing them. I also don't want my back tired for deadlifts because that can make your form break down. But, I don't see chin-ups affecting the dead TOO much, and it would certainly be worth a try both ways.
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