Advanced - Close Grip Pulldowns

IF Host and professional trainer Joe Tong shows you how to do close-grip pulldowns.

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[cv1460]

the best fitness channel in youtube!!!!

[radnieroradniero]

nice hair joe...

[jmoss97]

@SSSDiaz7 If your trying to bulk up, I would not worry abt calves right now, they are a small muscle group. Typically I will superset seated calve raises with calve raises on a leg press machine.

[SSSDiaz7]

@jmoss97 plates on the floor 2 on each side close together on the floor to create an incline, a 2 stack right next to a 2 stack of 45lb's then I put the front of my foot inside the handles of the 45 lb plates, doing raises with 55lb dumbells in each hand. You need an incredible amount of stability to not fall off, its crazy.

[SSSDiaz7]

@jmoss97 I appreciate your help, one thing I know for a fact is that getting a group of guys to agree on a workout regimen as to what exercises you should focus on is impossible, I can't tell you how many times I have switched things up to see if that particular method works for me and you just gotta try different things and find out. I had another question for you, some calve exercises put so much stress on my knees which ones are most effective? I like to do extensions with 4- 45lb cont....

[jmoss97]

@SSSDiaz7 One more alternative to shruggs is farmers walks, I've recently incorporated them into my workouts and love them. Not sure how that will work with your shoulder though, Any time you are working an area that has been injured, use extreme caution, start of light, and don't rush yourself, be patient. Better slow and steady than to re-injure yourself

[jmoss97]

@SSSDiaz7 I use to struggle with the same issues. I was getting stronger but not really getting bigger. I began to see immediate results when I began to eat properly. There are 3 components to getting bigger, 1. Lift heavy 2. Eat a lot 3. Rest. You have to do all 3 to see gains on the scale and in the mirror. Hope this helps. Btw, let me know how the uni-lateral upright rows work for you.

[jmoss97]

@SSSDiaz7 That being said, seated rows are a good exercise. Rows in general will tend to add more thickness to your back whereas pullups and pull downs will tend to increase the width of your back. Lastly, as far as your biceps not growing, I'd say its nutrition. You need to make sure that your are eating more calories than you are consuming on a daily basis. Your body wants to stay proportional, so in order for your arms to grow, your entire body needs to grow.

[jmoss97]

@SSSDiaz7 I have found that doing uni-lateral upright rows with a weight plate or dumbbell (you could also try kettle bells) I do not experience that same discomfort. To me, it's a much more natural motion and I'm able to get a full range of motion.

Your second question was referring to seated rows. The back is the largest, most complex muscle group of the body and needs to be worked from many angles. The 2 main ways to work the back are pull ups/pull downs and rows.

[jmoss97]

@SSSDiaz7 I'd be glad to help. I'm no personal trainer I'm just a gut who likes to work out. That being said, fitness is a passion of mine and over the years I've read and learned a lot. In regards to your first question I'll tell you this, I've never sustained any shoulder injury but always found upright rows awkward and uncomfortable.

[SSSDiaz7]

@jmoss97 I have 2 questions if you would be nice enough to respond, I appreciate it.

Since my labral tear occured in my shoulder, shoulder shruggs and upright row exercises are particulary tough on my shoulder, any alternative?

2. Are all those back exercises where you sit down and pull weight towards yourself at different angles effective?

3. I have always had trouble growing biceps. Before my injury I could curl a clean 140lb max and 100lb 10 reps. whats the deal with small strong biceps?

[SSSDiaz7]

@goose1077 I can't agree more with you, I have been lifting weights since late 2006, and at multiple points I reached many plateaus and many timed I would force myself to go tired, not having recovered from my previous workout, and never willing to budge to hit lighter weight for more reps on my bad days, well I had a shoulder labral tear, took 2 months off, hit lots of reps light weight, worked on form, 3 days rest work on the 4th, and after 4 months I recovered 80%, at 6 months i will be 100%