I've kept training journals now for over 20 years and every so often I like to go back in time and duplicate certain workouts.

Genetically my traps are above average, but I competed as a powerlifter before turning over to bodybuilding, so years of deadlifts and hang cleans really helped. However my symmetry was way off as I gave the appearance of having no lat width along with narrow shoulders.

I constructed a routine which brought everything to synch and enabled me to win my first Natural PRO Card the following year at the age of 40.

My focus once again for this year, is to get my back as wide and freaky as possible. Here's what I did today in hopes of eventually duplicating what my back looked like back in 1998:

Hammer Grip Weighted Chins: (full stretch at bottom of each rep)
1xbodyweightx8
3x60x9,7,6

Reverse Grip BB Rows:
1x135x12
1x185x6 (warmups)
2x265x8,6

Cross Bench DB Pullovers:
1x55x8 (warmup)
2x115x9,8
(I had someone stand on my toes so I wouldn't flip over)

Roumanian DL (bar not touching the ground)
1x135x10
1x225x6 (warmups)
2x315x5,5

Standing DB Curls - Descending/Ascending Set Bombs
(no rest between)
1x20x5, 1x25x5, 1x30x5, 1x35x5, 1x40x5, 1x45x5, 1x50x4, 1x55x3,
1x50x3, 1x45x4, 1x40x5, 1x35x5, 1x30x5, 1x25x5, 1x20x9 to failure

Reverse Close Grip hang from chinning bar with 90lbs strapped on dipping belt for 45 seconds. :cry:

The wider your lats become, the broader and wider your shoulders appear, simultaneously giving the illusion of a narrower waist. Couple this with flaring lower/outer quads and you present the classic "X Frame". I haven't gotten it yet, but it's fun trying to get there :nod:

I was wonder how wide of a grip do you use when doing reverse grip barbell rows? Also, do you bend over parrallell to the floor or stand a little more upright?

Aye, thanks Mastover for once again showing me what a true pros workout looks like.

I just corrected that I spelt your name wrong. Sorry about that.

Alright big fella...... Question. Do pullovers really work? Back in the day there was much controversy surrounding this excercise. It was said to be a "rib cage expander" which we now know won't happen.:confused:

Alright big fella...... Question. Do pullovers really work? Back in the day there was much controversy surrounding this excercise. It was said to be a "rib cage expander" which we now know won't happen.:confused:

Yes, I am curious myself. I've tried them, and it basically made me stretch my chest, and that was all I felt.

Jessie,

On reverse grip BB rows, I like to keep my hands inside shoulder width to target more of the lats as well as the mid-back, lower trap area. Whether I go reverse or overhand, I like to pull the bar from the floor (as if doing a deadlift). This will keep you more perpendicular, as opposed to lifting the bar off hooks at knee level, then bending over.

Door, Tic..

I don't think I give in to the rib expantion theory on pullovers.

Do they work? Well it depends on how you do em. The only other exercise I've tried more effective was Nautilus machine pullovers. Hammer strength makes a pullover machine which comes close, but not as good as Nautilus.

To feel the DB pullovers in the lats, I have to establish the mind-muscle connection, then find the sweet spot as to how much bend to keep in the elbows. Additionally, you cannot relax at the top of the movement. I like to come up only 3/4 of the way and contract my lats hard before going back into the stretch. You also cannot allow your hips to rise up, but must keep them lower than your head/torso.

Jessie,

On reverse grip BB rows, I like to keep my hands inside shoulder width to target more of the lats as well as the mid-back, lower trap area. Whether I go reverse or overhand, I like to pull the bar from the floor (as if doing a deadlift). This will keep you more perpendicular, as opposed to lifting the bar off hooks at knee level, then bending over.

Door, Tic..

I don't think I give in to the rib expantion theory on pullovers.

Do they work? Well it depends on how you do em. The only other exercise I've tried more effective was Nautilus machine pullovers. Hammer strength makes a pullover machine which comes close, but not as good as Nautilus.

To feel the DB pullovers in the lats, I have to establish the mind-muscle connection, then find the sweet spot as to how much bend to keep in the elbows. Additionally, you cannot relax at the top of the movement. I like to come up only 3/4 of the way and contract my lats hard before going back into the stretch. You also cannot allow your hips to rise up, but must keep them lower than your head/torso.


I haven't done these in a good 20 years. I'm gonna give em' a shot.

Michael - pullovers are quite simply FANTASTIC. I really enjoy doing them. I feel they work but they are also one of those exercises that just "feels" good.

Do them. Today.

:D

Use caution with DB pullovers if you have any shoulder or rotator cuff issues. I have hurt myself in the past (rotators) and would advise to be warmed up properly before doing them.

I would also schedule them in the middle or the end of the workout after chins, pullups, or pulldowns. Your intercostals and serratus will also be hit hard with this exercise as well as your abs.

If you feel any pain in the shoulder girdle/complex... STOP

Mastover - thanks, good point and I should have mentioned that. :)

May I ask what your thought is on performing db pullovers on chest day? That is what I do currently.

Thanks!

Mastover - thanks, good point and I should have mentioned that. :)

May I ask what your thought is on performing db pullovers on chest day? That is what I do currently.

Thanks!

Hey why not? If I had an upper body as impressive as yours, I'd keep doin em on chest day too :tu:

I used to do a pullover/press using an EZ curl bar. Bent arms. I felt these in the chest more, particularly the tri's.

There are sports doctors who recommend pullovers for a specific condition (I forget the medical term) for a form of genetic chest concavity. This is interesting since what they are proposing is that the rib cage can be expanded, or the angle of the stretch effects the pecs favorably for this type condition. :confused:

Personally, if I want to "expand" my ribcage I'd much rather do a couple of sets of breathing, 20 rep squats :D

Michael - pullovers are quite simply FANTASTIC. I really enjoy doing them. I feel they work but they are also one of those exercises that just "feels" good.

Do them. Today.

:D


:tucool: gotcha.....GOTTA BE CAREFUL THOUGH. I've got shoulder problems. I'll just start light.:tu:

Hey why not? If I had an upper body as impressive as yours, I'd keep doin em on chest day too :tu:

I used to do a pullover/press using an EZ curl bar. Bent arms. I felt these in the chest more, particularly the tri's.

There are sports doctors who recommend pullovers for a specific condition (I forget the medical term) for a form of genetic chest concavity. This is interesting since what they are proposing is that the rib cage can be expanded, or the angle of the stretch effects the pecs favorably for this type condition. :confused:

Personally, if I want to "expand" my ribcage I'd much rather do a couple of sets of breathing, 20 rep squats :D
:bow: It is I who wishes to have an upper body as impressive as yours, as your bodyweight of 170lbs. looks much, much bigger than mine of 215!

But, seriously, thank you, I appreciate that.

I will try that EZ-Curl pullover! Thanks!

Wow, these posts never fail to both impress and motivate me. When did you first start training?

Wow, these posts never fail to both impress and motivate me. When did you first start training?


Allow me........according to Kino, Mastover started training about the same time Moses parted the Red Sea......:D

Use caution with DB pullovers if you have any shoulder or rotator cuff issues. I have hurt myself in the past (rotators) and would advise to be warmed up properly before doing them.

I would also schedule them in the middle or the end of the workout after chins, pullups, or pulldowns. Your intercostals and serratus will also be hit hard with this exercise as well as your abs.

If you feel any pain in the shoulder girdle/complex... STOP

Yup -- they cause pain in my left shoulder, so I don't do them.

Allow me........according to Kino, Mastover started training about the same time Moses parted the Red Sea......:D


Yeah...that pretty much sums it up.
Thanks DD. uhmm..uhh, I think :rolleyes:

Yeah...that pretty much sums it up.
Thanks DD. uhmm..uhh, I think :rolleyes:


Anytime buddy.:tucool: ............:whistle:

"Let there be squats!"

For those of you that do dumbell pullovers on chest day you may want to try pairing them with bench presses for a super set starting with the presses.