BEST Pull Workout For MASSIVE GROWTH! (Back/Biceps/Rear Delts)
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Date: 2022-04-22
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Comments and reviews: 10
Osbeorn
I recently read an article titled -High-Rep Deadlifts Are Dead: They're Not Doing What You Think They Do- by Charley Gould (published October 10, 2019. The argument is essentially this: the deadlift is more fatiguing on the central nervous system than any other exercise, and this fatigue becomes particularly problematic in high-rep sets. The amount of central nervous system fatigue on a high rep set of deadlifts is higher than the amount of muscle which will accrue compared to the squat or other alternatives. In other words, there are exercises which deliver more muscle growth for the same amount of fatigue in the high-rep range than the deadlift does. Is this true?
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I recently read an article titled -High-Rep Deadlifts Are Dead: They're Not Doing What You Think They Do- by Charley Gould (published October 10, 2019. The argument is essentially this: the deadlift is more fatiguing on the central nervous system than any other exercise, and this fatigue becomes particularly problematic in high-rep sets. The amount of central nervous system fatigue on a high rep set of deadlifts is higher than the amount of muscle which will accrue compared to the squat or other alternatives. In other words, there are exercises which deliver more muscle growth for the same amount of fatigue in the high-rep range than the deadlift does. Is this true?
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sport
1: 17 V-Bar Pulldowns: (2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops
2: 22 One Arm Row + One Arm High Elbow Row: 4 sets / 15 each
2: 32 A-- on the Wall High Elbow BB Row (SLOW): 4 sets / 15 - 20 reps
2: 52 Deadlifts: 3 sets / 10, 30, 30
3: 35 Reverse Straight Bar Cable Curl SS Cable Curl: 4 sets / Failure (at least 15 reps on each)
3: 40 Single arm dumbbell (poor mans preacher): As many sets you can do without rest in between / at least 15 reps the first time
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1: 17 V-Bar Pulldowns: (2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops
2: 22 One Arm Row + One Arm High Elbow Row: 4 sets / 15 each
2: 32 A-- on the Wall High Elbow BB Row (SLOW): 4 sets / 15 - 20 reps
2: 52 Deadlifts: 3 sets / 10, 30, 30
3: 35 Reverse Straight Bar Cable Curl SS Cable Curl: 4 sets / Failure (at least 15 reps on each)
3: 40 Single arm dumbbell (poor mans preacher): As many sets you can do without rest in between / at least 15 reps the first time
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MerchwithDan
Love your Push/Pull/Legs split!
I just bought the program and I think I'll wait until next week to start it.
I had a question about the PPL routine.
Of course we want to focus on progressive overload but each week do we go up by 5-10lbs depending on the exercise maybe followed by a deload?
I guess you can increase the rep range as well. Thoughts?
Thanks Ryan
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Love your Push/Pull/Legs split!
I just bought the program and I think I'll wait until next week to start it.
I had a question about the PPL routine.
Of course we want to focus on progressive overload but each week do we go up by 5-10lbs depending on the exercise maybe followed by a deload?
I guess you can increase the rep range as well. Thoughts?
Thanks Ryan
reply
Firefighter26
Imagine having Ryan as a in person trainer --- my go to source for new workouts. Just did the Push last night, only thing I-m gonna add is a regular flat bb bench just because i like it, can-t wait to try this one tonight. Just switching deadlifts with rack pulls, my back always hurts like crazy after deadlifts and prefer racks. Thanks for the killer workouts bro!
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Imagine having Ryan as a in person trainer --- my go to source for new workouts. Just did the Push last night, only thing I-m gonna add is a regular flat bb bench just because i like it, can-t wait to try this one tonight. Just switching deadlifts with rack pulls, my back always hurts like crazy after deadlifts and prefer racks. Thanks for the killer workouts bro!
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Carlos
Great video, now If my objective is to grow my biceps would you recommend I start off with that and then finish with fewer back exercises? I feel like my current back and bicep routine is a bit much. I'll hit 3-4 exercises for back as well as biceps but I don't think I should be doing that much for biceps. Any advice will help, thanks.
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Great video, now If my objective is to grow my biceps would you recommend I start off with that and then finish with fewer back exercises? I feel like my current back and bicep routine is a bit much. I'll hit 3-4 exercises for back as well as biceps but I don't think I should be doing that much for biceps. Any advice will help, thanks.
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Sean
What about working that erector spinae? Probably also not your thing. But it doesnt hurt to try and reach out for it. Standing all day, im looking to be working out those muscles hard, that can help improve that back pain i get from it. Stability exercises, glutes, hips, traps, lats, etc.
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What about working that erector spinae? Probably also not your thing. But it doesnt hurt to try and reach out for it. Standing all day, im looking to be working out those muscles hard, that can help improve that back pain i get from it. Stability exercises, glutes, hips, traps, lats, etc.
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JD
Hey Ryan, Have you ever thought of making a workout journal with the days exercises(plus advice-how to-, sets, and reps pre printed? It be nice to take your book in with me plug in some numbers so that I can keep track of everything.
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Hey Ryan, Have you ever thought of making a workout journal with the days exercises(plus advice-how to-, sets, and reps pre printed? It be nice to take your book in with me plug in some numbers so that I can keep track of everything.
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Finn99
I suppose you think that-s funny Humiston?
Ending with Reverse curl and cable curl ss followed by preacher curls to failure-. I couldn-t lift my arms high enough to finish my drink.
This needs a rookie warning-
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I suppose you think that-s funny Humiston?
Ending with Reverse curl and cable curl ss followed by preacher curls to failure-. I couldn-t lift my arms high enough to finish my drink.
This needs a rookie warning-
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Bryan
I-ve been watching you for over a year now and your sense of humor is unmatched! Lmaoo and your knowledge on the workouts is immaculate I-ve definitely gotten bigger since watching you Ryan keep growing!
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I-ve been watching you for over a year now and your sense of humor is unmatched! Lmaoo and your knowledge on the workouts is immaculate I-ve definitely gotten bigger since watching you Ryan keep growing!
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Robert
Ryan, love your videos and workouts. I have a lower back problem and it loves to remind me with pain daily. Can you do a workout for older guys like me that is trying to rebuild after 60+. Thanks Robert
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Ryan, love your videos and workouts. I have a lower back problem and it loves to remind me with pain daily. Can you do a workout for older guys like me that is trying to rebuild after 60+. Thanks Robert
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