I've been doing them lately for lats for that nice heavy stretch, but I don't mind that it also works Chest and tris to some degree because it's a bit extra volume and works in my program. I understand this is a very 'end of history' type argument so don't necessarily expect everyone to be on board.Īgreed, agreed, and agreed but at the top gravity still means it takes effort, it just takes effort now for mainly the triceps. I think if it were viable, people would already be doing it. It's more than a 20% reduction in work you'd be able to get away with through implementing pullovers. (2) is what would be viable instead if pullovers really hit these three muscles comparably to direct work. (2) Pullover, OHP exercise, pec exercise 2, row exercise, lateral, rear delts, curls, hammer curl, pushdown. (1) Pec exercise, lat exercise, OHP exercise, pec exercise 2, row exercise, lateral, rear delts, curls, overhead extension, hammer curl, pushdown. (1) would become (2), as below, (roughly 3 sets of each movement). Then, add pullovers for, say, 4 sets, & also totally remove 3 sets of other pec work, lat work & long head tricep work since if these pullovers do hit these 3 muscles comparably, (not exactly as hard since I'm talking 4 sets of pullovers to 3 sets of direct work). Get a regular upper body day without pullovers. Routines would look fundamentally different. I know this is unscientific critique & not particularly deep but my intuition tells me that if this lift were effective at building the lats AND the pecs AND the tris then workout routines would look fundamentally different.Įverybody would train upper body on one day, or they'd have two upper days: one for the pecs, lats & triceps which get trained by pullovers, (they'd probably do rows too since they're already training lats), & one other day for shoulders & biceps. My personal bias against them stems from the 'its the jack of all trades, master of none' thinking. Tell us your next competition so we can put you here!
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