I have seen comments in other methods where they recommend doing both pulldowns/chins and rows for back "width" and back "depth," respectively. What do you guys think about this? Do you need to do both each workout? I am alternating the exercises in my 2nd HST cycle, but I'm not getting the width response I would like and am considering doing both each workout in the next cycle.
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Back "width" and "depth"
- Thread starter Ruthenian
- Start date
Two lines of reasoning for this logic:
1) Rows hit the scapular retractors quite well (muscles that draw back your shoulder blades) whereas pulldowns/chins don't so much.
2) The "line of pull" on the lats between rows and chins is different, and the difference in strain imparted on a muscle like the lats (wide origin and all of that) may make some difference in terms of growth stimulation.
Even if #2 weren't the case, #1 alone would be enough to justify pairing both, imho.
1) Rows hit the scapular retractors quite well (muscles that draw back your shoulder blades) whereas pulldowns/chins don't so much.
2) The "line of pull" on the lats between rows and chins is different, and the difference in strain imparted on a muscle like the lats (wide origin and all of that) may make some difference in terms of growth stimulation.
Even if #2 weren't the case, #1 alone would be enough to justify pairing both, imho.
I do both rows and weighted pullups every workout; I'd feel amiss if I skipped one or the other. Like Mikey said, two different results, two different sets of muscles to develop. Chins...not so necessary unless you're looking for extra bicep work, which most of us don't need. I do them now and then.
Peak_Power
New Member
I do wide pronated grip Chins (which I call "pull ups", as opposed to "chin ups" which are narrow supinated/neutral grip), as this works the vertical adduction muscles (lats, teres major etc.), while I do rows with my elbows about 45 degress from my side, to focus more on the transverse adduction muscles (post delts, lower/middle traps, rhomboids), as well as the lats/teres muscles. You can also do lying rows or reverse flies with arms at 180 degrees, for complete transverse adduction, to really hit those muscles.
Think of it as working the antagonists to bench press and shoulder press, if you do both one side, you gotta do both the other side.
Think of it as working the antagonists to bench press and shoulder press, if you do both one side, you gotta do both the other side.
Great information -- thanks guys.
I have done both types of movements previously, reasoning on the basis of the different plane of movement. However, HST folks work hard to make workouts efficient, so I swithed to supinated pulldowns and chins this cycle hoping to dispense with arm isos and have only one lat exercise. However, I got neither the bicep response I wanted, nor for the lats -- strength gains in the chins has lagged far behind those for other exercises this cycle. Back to both exercises next cycle.
I have done both types of movements previously, reasoning on the basis of the different plane of movement. However, HST folks work hard to make workouts efficient, so I swithed to supinated pulldowns and chins this cycle hoping to dispense with arm isos and have only one lat exercise. However, I got neither the bicep response I wanted, nor for the lats -- strength gains in the chins has lagged far behind those for other exercises this cycle. Back to both exercises next cycle.