Author Topic: For the pullup guys  (Read 1798 times)

Online Bando

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For the pullup guys
« on: October 08, 2014, 08:58:45 AM »
I've been doing my standard grip pullups since early September, no real soreness in my lats to speak off. This week I changed up the order of my lifts and put pullups closer to the end of my session. I did neutral grip to mix things up as well. Wow, lats sore as hell. I feel like standard grip are working my shoulders while NG are blasting my lats. Thoughts?
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Offline Get-n-fit

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Re: For the pullup guys
« Reply #1 on: October 08, 2014, 09:07:38 AM »
You're spot on.  I've found this applicable with majority of back exercises, the narrower my grip the more is hits my lats.  I do the majority of my pull ups with a neutral grip, closer than shoulder width. I'll only do a set or 2 with a wide grip, that tends to hit my shoulders and around my shoulder blades more.
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Online FLEX

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Re: For the pullup guys
« Reply #2 on: October 08, 2014, 09:19:06 AM »
Too fat for pullups crew.   :(
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Offline Fiend_73

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Re: For the pullup guys
« Reply #3 on: October 08, 2014, 10:58:05 AM »
Yep, there's a huge difference what muscles are activated between a neutral vs. wide hand spacing.
On back width day very little is done without a neutral or a narrow grip for me.


After comp #1 I realized I had white man back syndrome (i.e no width to the lat spread) and went to work improving that.
The vid in my 'Factory thread is of comp #2 and I must say my rear lat spread is now lights out game over.


I invented my own exercise -srs, to counter this problem, here it is

"Kneeling reverse narrow grip Pulldowns";
www.youtube.com/watch?v=XLP_TcLQkNw


You can see exactly where it hits.


I warm up with those,
move on to both chins AND pull ups (on their own or with an assisted machine, depending on my bw @ the time)
and finish off with 1 arm DB rows.

Online Bando

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Re: For the pullup guys
« Reply #4 on: October 08, 2014, 12:05:31 PM »
will check out vid later and share one of mine for width as well.
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Offline Cali

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Re: For the pullup guys
« Reply #5 on: October 08, 2014, 01:11:56 PM »
I wish I could do a pull-up or chin up lol
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Online reduni

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Re: For the pullup guys
« Reply #6 on: October 08, 2014, 02:05:27 PM »
Somewhat on this topic... does anyone use a neutral grip with hands wide ie. Lat pulldown machine? Was wondering if there was any benefits to this. Does it hit the lats any differently or is it  just hand placement?

« Last Edit: October 08, 2014, 03:53:56 PM by Bando »
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Offline bobdickgus

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Re: For the pullup guys
« Reply #7 on: October 08, 2014, 03:49:54 PM »
I find pronated grip murderous on my shoulders, supinated much better but still some irritation and neutral grip gives no pain at all.
I think rings would be the best of all.
When you are not worried about shoulder pain it is much easier to feel the muscles working and concentrate on your form.
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Online Bando

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Re: For the pullup guys
« Reply #8 on: October 08, 2014, 03:54:08 PM »
Somewhat on this topic... does anyone use a neutral grip with hands wide ie. Lat pulldown machine? Was wondering if there was any benefits to this. Does it hit the lats any differently or is it  just hand placement?

One place I lift has a lat pull machine with separate handles as an option, I really prefer it over the straight bar.
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Offline BLK00TJ

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Re: For the pullup guys
« Reply #9 on: October 08, 2014, 05:45:53 PM »
Thanks for the reminder.  I need to get back on my daily pullup regimen.  When I was doing them daily, they were getting easy enough to be repping with weights added.  Now that I stopped, I can't get 10 anymore  :'(  There's no way I could do them at the end of a workout though.  I'm spent by then.  I haven't used my neutral grip bar since I got the rack.  I'll have to re-clean that part of the basement again. :-\

Offline Stile

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Re: For the pullup guys
« Reply #10 on: October 10, 2014, 11:22:26 AM »
Only do bench, squat, deads, and OHP. No accessories crew checking in.

Offline bodyhard

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Re: For the pullup guys
« Reply #11 on: October 11, 2014, 06:12:17 PM »
When you do pull-ups you have to bring your elbows back, (try to touch your shoulder blades together), chest up. I see way too many people keeping the shoulders in front of them and caving their chest in, which defeats the purpose.

Offline halfway

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Re: For the pullup guys
« Reply #12 on: December 05, 2014, 12:19:14 AM »
love those kneeling pulldowns, especially one arm at a time

old thread, but the most activation I get is from looping my freemotion handles over the bar so I can twist my hands during the rep - from neutral to mildly supinated at contraction - that way the dangerous stretch from supinated chins on the bis is removed because you have a NG when at full hang

Offline Tmax55

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Re: For the pullup guys
« Reply #13 on: December 25, 2014, 10:46:45 AM »
I love pull-ups.  For some reason I'm just good at them.  Neutral grip is worth about 25 pounds versus wide grip.

I used to do 100-250 pull-ups four days a week, but now I do weighted pulls once a week.