Classic High Intensity Dumbbell Pullover

[809Ollie]

i like how he says hes doing straight arm sets then after one rep he starts to bend his arms lol do a lighter weight and your work your muscles better

[puncher53]

wtf. talk about complete muscle failure

[americahealth]

Dave Durelle of High Intensity Nation. I encouraged the viewers to check out his web site. He has a wealth of knowledge.

[Mitchhhyx]

Wauw, this one looks like a scene from the SAW-MOVIES.

[exarchives]

Looking at this video for the first time in a long while, I would give B far more Weight and with just ONE Exposure (set) - roughly around a Minute Load Time - Form was Perfectly fine otherwise and NO POSSIBLE Chance of Injury Whatsoever

[AncientGreekGods]

thats not even a good form at all.....you can get easily injured like this.

[blainebolt]

training is fun and intense. its all about your goals. i personally enjoy the intensity of my workout. i love to test my limits and see how much my body can handle

[kcmasta911]

chest inflates well, great intensity, great dedication.

[gh4pwner]

this exercise seems like it uses more triceps than lats

[whitemoose17]

fuck u would b at the gym at least 3 hrs. the rate u guys go. sheez!

[bubblesaints92]

i get enjoyement from seeing my results

[oinah182]

@profwito

i enjoy training...lol

[goldfist85]

training is supposed to be enjoyable. This looks like a torture method

[lcharsl]

thats what i call HEAVY DUTY!

[RayinCsharp]

This is not high intensity either is it classic (atleast in form). You should be laying parallel / vertical on a flat bench and for goodness sacks reduce the weight. Your going to bust your skull brah

[GetDownOrLayDown31]

what muscles does this exercise train?

[GenuineLeather13]

@GetDownOrLayDown31 It trains the lats muscles and the pecs

[omfggoogle]

Breath dude!!! OMG if you breath it will be easier!!!

[tbonesteakboy]

Personally I've never gained a pound from high time under tension workouts. makes me lean mean and veiny tho. crazy endurance.  also really gives you a better threshold for pain.

[pedrinho31]

Esse cara vai se machucar

[JeanMullers]

Parou de ser exercicio e começou a virar tortura!

[kowoh]

99% of the people in gyms have worse form, lower intensity and look like shit compared to you, ignore the morons keep up the good work

[faYte0607]

damn i watched the whole clip and i sweated at the end of the vid. definitely was feeling what the guy was going through. he's tough!

[CleverDjembe]

Shit... the guy's REALLY working at his limit!

[HoodedFig900]

Why are only partial reps being performed ie the ROM is limited?

Is this a super slow continuous set?

[yawee10]

your in the very good form

[DudMan2111]

if it works for them who cares how they do it...

[jay733]

Wonder if this produced any results, all I see is quivering.

[roachstalker]

this almost looks like torture

[stlyes]

This guys needs some breathing lessons I swear ta God!

LOL!

[Lordr3n]

he is barely breathing...

[WuTang011]

bent your elbow if you want chest, straight it out if you want lats.

[Dude1623]

dude im not gonna lie.. i work out.. alot and this shit looks fuckin intense.. like i aint even willing to try it lol

[nfisgreat]

@Dude1623 try it anyways man but make sure u have a spotter like this guy does lol

[iStayUpLatee]

this guy goes hard

[iluvfatchx]

cool old school round dumbell BRUGH!!

[spigknot]

funny how everyone comes here to find mistakes at ppl's exercises so that they will feel cool

[MHSSERVER]

People, don't always come on to slander someone else's video. Besides, It is best for people to find whats wrong in a video so others can learn from others mistakes. But I agree, If you're going to post a bad comment, try find something good about the video since the user spent time uploading it. But this video is badly demonstrated in all fairness.

[spigknot]

You are right

[chelmsleyu]

@spigknot what do you expect when you post a video like this? if i posted a video of me trying to lift a car by bending at the back and twisting and pulling as hard as i could on the bumper i would HOPE someone would tell me im going to kill myself

[muzimuzi]

belly should remain closer to the bench...

[leeham987]

anyone got a good workout program for the arms that can be done at home with just dumbells? one thats works all muscle groups? any help appreciated

[N1k1mon]

I design training systems with anything and everything you could imagine, If you HAVE TO you can train with a rock. IF you know what you're doing with that rock, you will get great results. If you still need help, let me know.

[MHSSERVER]

@leeham987 - Look up Scull crusher, face curls and the hammer. There are hundred more videos on tips if you search.

[TheNorem]

WOW, DETERMINATION

[HLBCarlito]

it's time to shave haha

[christosswc]

First of all it's best to bend at the elbow when lowering the weight.

That puts less stress on the joints and the shoulder joint is easy to injure.

Secondly you can use more weight that way.

Bend the elbow while you stretch backwards.

That way you can pull up a bigger weight.

As you pull up the exercise becomes easier so you gradually straighten the arms to move the weight away from the body and increase the tension to your chest and back and all the working muscles of this exercise.

[killakali408650]

ur not supposed 2 lock your elbows btw

[KING0SISQO]

yea probably cos hes not doing bent arm pullovers, but straight arm pullovers

[sunny123able1]

for all you people who have trouble working out, try smoking some weed, putting on an mp3 and go at a nice comfortable pace its hella fun, but be careful, i dropped a dumbell on my fae doing this the other day

[TheLordofShell]

lol you sound like an idiot

[sunny123able1]

i know, im a total douche, but its the only thing that keeps me motivated

[TheLordofShell]

No, not a douche.

Just stupid lol.

[sunny123able1]

still, probably stronger then u

[TheLordofShell]

lol not for much longer if you keep smacking yourself in the face with weights, dumbass

[sunny123able1]

ive been doing this for like 2 years, and i only dropped it once, when i did incline dumbell press 1 arm at a time, i did it with an easy weight to and im sure it just threw my balance off, and i wont be doing that again so meh, and youd be surprised how little damage a dumbell to the face does, i had a nose bleed for like 5 minutes and then fine, no broken bones or anything

[CorbyFat555]

yeah your one of those dumbasses that go into the gym and annoy the people who are there to actually work out and better themselves, just stick to your weed pot head

[piccanninni]

Feel that burn! Pain is weakness leaving the body.

[DinosWweFTW]

im like 15 and i destroy this guy at the pull over!!! and probably in any exercise!!!

[leshark]

exercise isnt a sport dumbass!

[cr7it]

I love working out because I like to push my body to the limits and because I know that at the end I'm physically superior than the majority of the population

[Spadiel]

personally, i love working out. not cuz i think it's fun but because i love being fit, it separates me from the near 85% percent of the obese population in the states...

[JAYBud88]

if u cant appreciate this mans hard work than STFU and go eat a twinkie

[faridjabba]

why seems to be sufering that mcuh whis souch a prowerful body ?

[mayaluvsmusic]

what happens if the dumbell your arms get weak...the dumbbell could land on ur face~!

[DinosWweFTW]

no you can control it its pretty easy....

[sl4d3]

anyone know if this works out the lower pecs?

[ChicanoMentality]

it does for me when i do it....works the lats, lower chest, triceps and delts

[jonnyrock26]

i think this way takes the fun out of weight training, so as much as this way is really working for this guy, i can honestly say i would get bored of it and give up, theres serious weight training, and theres going too far in my opinion

[marxistsoldier]

if building muscle was fun everyone would be big n ripped.

[brensten32]

to me personally, the fun developed as i kept on working out. at first, it was bit of a chore and i wanted to look good you know..i hated going to the gym but i always thought it's worth it since i will look great plus i will be healthy. however as i kept going, doing harder work outs, competing with friends, checking out hot girls at the gym, (plus of a gym, obviously doesn't apply for home, personal gym etc) working out became so fun. now i miss working out if i can't go for a little while

[marxistsoldier]

i love working out but i don't find it fun. lifting big heavy weights for deadlift, squat etc is not fun, its hard. i hate doing calves and hamstrings aswell, they suck.

i don't think fun is the right word but ye i get u

[brensten32]

wel i enjoy getting those pains maybe it's just me but i sure do love it!

[irishpridetilidy]

Im with you man. I love the pain the morning after. I feel like I really did something. I am almost pissed the next day if im not sore the next day. Its an enticing feeling.

[killakali408650]

if ur not sore then your not switching up ur workouts...try muscle confusion, high volume one day, low volume next day, and medium volume the day after...and im not talkin bout ur stereo there

[awcmassta]

@marxistsoldier everybody gotta learn that the beginning isn't fun but the end results are fun

[69psyshroom]

@marxistsoldier its fun 4 me...

[brayden12345]

@marxistsoldier Just because it's hard, doesn't mean it isn't fun. You have to learn to enjoy doing a set of 20 rep breathing squats with silly heavy weight, or doing 50 burpees in as little time as possible. As soon as you dread working out, you're beginning to lose the battle.

[runtinsweet]

@brayden12345 I don't look forward to working out, i see it as a chore but i haven't missed a work out for 3 years and i train with high intensity. Of course it's ideal if u enjoy it but not if u have enough discipline and mental toughness, it becomes part of your life even if u don't enjoy it.

[runtinsweet]

@brayden12345 @brayden12345 I don't look forward to working out, i see it as a chore but i haven't missed a work out for 3 years and i train with high intensity. Of course it's ideal if u enjoy it but if u have enough discipline and mental toughness, it becomes part of your life even if u don't enjoy it.

[jessebaby6]

Moving this slowly only causes more muscle soreness after your workout. Not really a good way to train considering the faster your muscles recover the more muscle you can build, unless he's not trying to build muscle...just a female perspective

[perditiontheelder]

More muscle soreness means more muscle growth.

[Newbpwng]

thats bull sorness is too much acid which u can lessen by doing stretches between exercises which everyone always sais to do so were is the logic in that

[perditiontheelder]

If subject A does everything subject B is doing (including stretching between exercises) except subject B exercises in such a way that gives them more muscle soreness, subject B will experience more muscle growth.

I'm sorry for not pointing out the obvious even more than I already had.

[onlycadhla]

i guess your referring to the build up of lactic acid which builds up during a work out. they are referring to DOMS, or the delayed onset of muscle soreness, which occurs after creating the micro-tears in your muscle which leads to further growth

[thornbell]

More muscle soreness means more muscle growth? Is that true? No wonder my ass is growing. LOL just kidding

[marxistsoldier]

false

[nikolatesla08]

its not true, do 1000 bicept curls with 50% max, youll be sore but you wont grow, youll probably loose muscle

[CorbyFat555]

dude you clearly have no ide what the fuck your talking about, stop trying to act like you know shit, being sore isnt bad, its good, it means you shcoked your muscles which will stimulate growth, and to get real size you should wait 3-4 days between muscle groups, just cuz its not sore doesnt means its not repairing, so stop spreading false information. and what the fuck, you think he would be doing this if he wasnt trying to build muscle? this is why girls like you need to stay out of the gym

[jelecevic]

But in this guys case he seems to be using fairly light weight and working easy. He is better off using heavy weight and going a a nice steady pace and doing 8-12 reps.

[BlakeC94]

this isnt your average training buddy

[CorbyFat555]

well for chest i would say 6-10 reps. since its a big muscle heavy weight low rep is better for puttin on size, but usaully for the first set ill do 12 reps just to get the blood pumping

[jelecevic]

I was about to post a comment stating that doing exercises slowly and with good form is the key to growth but this guy is on the road to nowhere. If strength and mass is his goal or even definition he is not going to acheive it this way because his muscles may be under load for longer but they are not going to fatigue by going that slow. It is like riding a bike where you can be in 1st gear and you are going up hill easily with little resistance or you can be in 10th gear working really hard.

[Akheron88]

He's doing more of an isometric and endurance exercise. It has benefits. I would think hes getting more of a strength benefit. But i agree that he wont build much muscle mass this way.

[Plumfire2]

dont get what the chest has to do with a pullover if its basically the same as a lat pull down. any1

[Akheron88]

It's supposed to expand your ribcage making your chest appear larger and give you more of a V shape.

[GlobalLEMMINGS]

Does this isolate the lower pectorial??

I think it does but need confirmation.

[arknor1050]

people do weights slow because its all about keeping the muscle loaded if you want power.

doing compound movements fast doesnt build power it builds ballistic force which doesnt mean big muscles.

hypertrophy is 4x10 repetitions of even as low as 4x5 but with really heavy weights.

you do those reptitions slow and controlled if you do it fast gravity does most of the work and not your muscle!

[lilmohammed99]

does thi workout helps man boobs.becuse am 16 years old and 190cm long.and i have a little bit of man boobs i have fat inthe lower part of the chest,will this workout help my buidup my upper chest mucles so i lose the fat in the lower chest,help please!

[GetDamage]

yeah, it builds the lower portion of the chest.

[onlycadhla]

the idea of a lower portion of the chest is sadly nonsense. the pectoral only has an upper and mid section.

[perditiontheelder]

How can there be an upper and a middle with no lower? Wouldn't that mean there is an upper, and a lower but no middle?

[onlycadhla]

well, the use of 'upper' and 'middle' is kinda bad. what your really referring to is the pectoralis major and pectoralis minor. the minor is the upper section, whilst the major is the mid section. the supposed lower section is just the bottom half of the major.

[latogoga]

I think you're wrong. The pectoralis major is the whole muscle you can see, the pectoralis minor is behind the major and therefore you can't see mass gain of the minor.

[onlycadhla]

i was using it in respect of the terms 'upper' and 'lower' pec, which relate to the minor and major. the minor being the upper as it spans upwards behind the major to the tops of the shoulders, in order to pull them forward, whilst the major spans the whole chest, making it the middle portion.

[onlycadhla]

middle pec even

[AirMate5]

lol, there are upper and lower, pectoralis maior and pectoralis minor

[CorbyFat555]

no fatass you just cant do this excerise to rid you of your man tits, do cardio and eat right and do whole body strength training with compound movements and maybe youll look like a man and not a shemale

[exarchives]

Never said it would, but our training is at least as effective/efficient than 99% that you see prostituted as "training."

[newmedstudent]

@exarchives You must have had a very strict diet, because I find that HIT is a great system but you are not burning a greater amount of calories than conventional training

[Peter9761]

This is all far too slow....how boring it must be to train like this.

[exarchives]

Do you need entertainment during your training? - Then you are wasting your time. We scrutanize our speed ranges and in a Pullover, you must move slow.

[Peter9761]

On the contrary...i believe anyone moving so painfully slowly is wasting his time.

Control the weight,think about the muscle yes,but do not concentrate on how slowly you can move a weight...think about the muscle involved.

[exarchives]

We don't subscribe to a set speed protocol, but if you like your shoulders the way they are move slower when in doubt. We don't waste time.

[Peter9761]

I'm not talking about throwing weights around,that is dangerous.

If it takes me 2 seconds to press a weight,i don't believe someone taking 4 seconds is getting twice the benefit that i'm getting.

[yawee10]

@Peter9761 that's what you called good and perfect form the slow form.. not like other bouncing and bouncing open your mind

[COLEleslieISgreasy]

@exarchives Actually, if you domn't enjoy weight training, then why would you be doing it? I see no benefit in doing something one does not like to do, unless it is work school etc

[surf008]

Former mr. universe Mike Mentzer in his later years really advocated training like this. If you notice his partner has a stopwatch, they are probably using the power factor training method

[radrmd216]

I don't fully understand why this guy is going so slow on the positive potion of the exercise. Why not explode up and control it down?

[SeansToob]

because its too heavy for him

[radrmd216]

im pretty sure that if it was too heavy for him he wouldn't get so many reps.

[icarus678]

Controlling the reps both ways when possible is more effective. Exploding one way and controlling the other is usually only used when, as SeansToob mentioned, is too heavy to be controlled both ways.

[radrmd216]

Is it done on certain exercises only or what does SeansToob say about squats or pulldowns? YOu have peaked my interests

[ketogenesis]

and intensity doesnt have to be about heavy weight, its about effort is what i meant to say

[ketogenesis]

do you guys posting before me even know what the definition of intensity is? its going as close to your max weight as possible, so if he reached his max weight then why are you laughing?

[freakina3]

Intensity is not doing your maximum weight....

INTENSITY IS DEFINED IN WEIGHT TRAINING BY DOING THE ABSOLUTE MAXIMUM POSSIBLE OF REPITITIONS WITH AS LITTLE MOMENTUM ON THE WEIGHT AS POSSIBLE!!!

"Out right hard work." thats arthur jones definition of intensity... The rest of you guys read too many magazines..

[WUTANG826]

no intensity is weight for low reps.

[freakina3]

wrong!

[virtualman111]

intensity are forced reps u idiots!!

[miasmablk]

OMG what are you doing thats way too much weight..

[VittorioPetrina]

ahahahahahahahahaha....you can't use this weight...it is too heavy for you!!!

[CorbyFat555]

hey fuckhead, if it was to havy for him he wouldnt have been able to control the weight both ways, its obviusly light for him thats why he can hold it for so long, stop tyring to act big dumbfuck

[bigrudy777]

lmao who are you talking to?

[mrbelt5150]

holy shit!!!!lol yall are crazy...im still gonna try this at my gym :)

[freakina3]

A FLIPPIN FOUR MINUTE SET! WO

look how red his chest, arms, and back gets from the beginning to the end of the exercise...

Pullovers are my favorite exercise, they are comparable to spuats in adding mass! and puttin on the upper body no less!

HIT is the ultimate method for mass and strength gains. Nothing comes close.

[cdoc77]

Torture. That's what I'm talkin' about!

[hornybrownguy]

your body should be placed pendicular to the bench with your head hanging without cushion support. that way you'd get a better stretch.

theres two ways to this exercise: doing slighty bent arms works the back whereas full bent arm pullovers works the chest.

[exarchives]

On this particular subject or any subject for that matter, a tolerable range a motion is understood. Each particular case is different, so close attention is payed to different range capacities. We find that conforming the body to the table allows for a great recruitment of the torso muscles. It is also very key is what muscles are worked before and after this movement. When in doubt of speed of movement, move slower never faster. We are interested in physical betterment, not weightlifting.

[Blazerelf]

why so slow m8t?

[hrantisko]

Jakože nič proti, ale cvičíš to dosť na hovno. Neviem čo tým precvičuješ, možno svoje chlapsjé ochlpenie pod pazuchami, ale keď ti je to ťažké tak si uber. Keď nie, tak to cvič poriadne. A ohol si tie zmetáky, prosím!!!!

[ttwarrior1]

you should go a little lower on the pullover by maybe 2 inches , otherwise looks good

[exarchives]

Individual ranges vary - he may place some strain on his shoulders if he goes too deep. (His individual case) He ends just above fore head to keep constant action, so the range is ideal - if he did them more bent, he may have more range.

[gijoe44]

Range of motion seems too small, I think you're missing the best part of the movement by such short range.

[Under7891]

Very impressive you went really hard there

[Agui007]

That's failure for sure, good stuff.

[spade121981]

Your much better off performing this exercise on a pullover machine.using a dumbell puts to much stress on on the triceps and shoulders.Plus on the machine you get a way better stretch

[MidnightMarrow]

Stress is the whole point of exercise... We want bigger triceps! :p

[spade121981]

Just one problem...this is not a tricep exercise it's mainly for the back.If you do it on the machine you feel it in your back way more and can empoy forced reps

[spade121981]

He's also doing the exercise wrong aswell.His head should be hanging off the bench to get a much better stretch in his lats.His triceps will fail before his back really does.Both Mentzer and Dorian recommend the machine for this exercise.I've done both and the machine is way better in ths case.

[vladar86]

but it is good exercise for home use (when you don't have money for gym :))

is this good exercise for chess?

[spade121981]

It does work the chest and expand the ribcage to a certain extent.

[CorbyFat555]

yes it is a good CHESS workout, it really works the knight and the queen. if you do this CHESS workout with arms bent it works the bishop

[kneegrowNec]

man your fucking crazy, your exactly the reason why we have "disable coments"

[XxvaiomasterxX]

@kneegrowNec LOL

[mikarooni420]

haha

[wrxbungle]

lol

[dhartnet]

Landau's the Man !

[exarchives]

Yes we are doing HIT and yes doing 6 - 8 will work. It is possible to do one exercise for one group of muscles, but you must train them as hard as humanly possible in order for you to appreciate that actuality.

[LordChaos1989]

I just wanted to know if you are doing hit, is 1 set of 6-8 reps good enough? I also wanted to know if its ok to do one exercise for one group of muscles...like doing bicep curls and nothing else for bicpes in your workout?