[quote]synergy93 wrote:

This is exactly why I advocate using straps on some of your sets.

Let the damn straps do the work of holding onto the bar. If you’re squeezing the bar tightly, your arms (both upper and lower) will do a lot of the work. Adjust your torso angle to target the specific area of your back you’re aiming for…this is different for everyone due to body structure.

Another tip is to hold the peak contraction on most of your back exercises (especially lat pulldowns of any sort), until you feel you can effectively recruit the area of your back you’re focusing on. CT has covered this extensively.

I’ve found that just a few workouts using this method, is enough to “reprogram” you to efficiently pull with your back and contract it in a manner that maximizes targeted muscle contraction and fatigue.

Once you have a good handle on how to do this, you can start bumping up the amount of weight you use.

Once you can move heavy loads, while maximizing controlled contractions, you’re in business.

It doesn’t matter what specific back exercise you’re doing…DB rows, BB Rows (to a certain degree), Pull ups (to a certain degree), lat pulldowns with any of the attachments, seated cable rows, machine rows, etc. Although some pulling exercises lend themselves better to peak contractions and fatigue with moderate to high (8-12) reps, you’ll see the best results implementing control and MMC on most back exercises in the beginning.

Yes, the load will be limited, but there’s a bigger picture. Have some damn patience, master the movements and learn to listen to your body.

The “big weights” will come in time, but not if you don’t address the basic fundamentals first.

I see guys using terrible form more on back exercises and squats, because of their egos. It’s funny, because you think anyone is going to be impressed by your 1/2 range of motion 225 lb. squats or half ass pull ups? Nope. It shouldn’t matter what anyone else thinks anyway. You should be lifting for yourself, not others.

Put your time in, focus on good technique, learn to do things right, listen to your body and your top weights will climb in time, along with added muscularity. Then people will take notice, if that’s your goal.

You’ve gotta pay your dues early on.

Rant over

[quote]wannabebig25 wrote:

any tips on feeling the close netural grip pulldowns in just your lats? i get a ridiculous burn in my brachialis of all things lol even using straps. ive played with gripping the handle closer towards me or further towards the weight stack (ive got small hands). perhaps leaning back at a certain angle or over stretching to feel the lats more?[/quote]

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awesome stuff as usual synergy! i must say i do use straps and a thumbless grip but still squeeze the hell out of the bar. ill lighten up the load and really feel the back more. its just pulldowns though, dumbbell rows i can actually feel my back screaming in pain.