Adam Knowlden
07-25-2004, 09:11 AM
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The Multipurpose Pullover!
The pullover is an extremely versatile movement! This is really great, as you can constantly keep the movement fresh to keep your intensity higher and your body guessing and growing! I already mentioned the two types of ways to do pullovers on a bench. But don’t let the fact that one is a little better for pecs or back prevent you from using both for back and chest! For example, decline barbell pullovers are one of my favorite back blasting exercises! The stretch is out of this world! Try applying static contraction with this exercise! Find the spot where you feel either your pecs or lats contracting the hardest and hold the bar there! The pain is searing! Also try them on a low-incline bench for a harder tug on the lats!
Are you a fan of working chest and back together? T hen try applying the “Double your Pain, Double your Gain” technique! In this instance you would begin your workout with 3 hardcore sets of dumbbell pullovers, and then at the end of your workout perform 3 sets of barbell pullovers at to finish these body parts off!
Drop sets of pullovers will not only add slabs of meat to your lats, but also mad vascularity to this tough to target area! Another variation of the dumbbell pull over is to use two dumbbells! One in each hand! Mimic the same motion, but this form works each lat and pec independently! I like to move the dumbbells together unilaterally until failure. After initial failure of both arms I like to apply the alternating reps technique.
Editors note: The technique Adam just discussed is one of the most incredible ever put together! If you are serious about building mass, you will incorporate this immediately! It is that productive!
Rest-pause also works wonders with this exercise, especially if you are going super heavy! Pick a heavy weight and go to initial failure. Wait 10 seconds then go again until failure. Pause, wait 15 seconds and go again. Finally rest 20 seconds and go one last time! Can you handle the pain? If you’re hardcore you will!
Try applying forced and emphasized negatives for a little bit of advanced pullover madness! If you have a partner try doing implementing forced negatives! This is ultra-insanely painful! Make sure your partner pushes really slowly on the negative to prevent injury. If you’re alone try emphasizing the negative! Go for a really slow descent of 30 seconds!
Partial reps work wonders for any exercise. This holds true for the pullover as well! I find that my lats are most contracted during the pullover just as my arms reach my forehead. So, if your goal is to burn your lats perform partial burn reps in this area of the exercise! As far as the pecs, I feel a maximum contraction as the dumbbell or barbell passes over my upper chest. To apply the partial rep technique here, simply move the dumbbell to this area and perform mini-burn reps!
After you experiment with pullovers you will notice some extreme soreness in your triceps! I never thought of this before, but The Man Jacob Wilson had the incredible idea of working triceps on the same day as pullovers! After he told me about it I just had to try it! I had never worked triceps with back before, but now I do on a regular basis!
In fact, I came up with a really cool superset that I did at the end of my back workout right before I started my tricep workout. The exercise is a flowing superset of dumbbell pullovers with old school extensions! The pump in my tris was awesome! What we have here is a definate must! This is a great way to go from working the back into the triceps or the end of a back and tris day to finish off both muscle groups!
Pullovers can also be used in conjunction with cables! Try them with both types of bench techniques. With the lying bench technique try them on both an incline and decline bench! The constant tension and stretch these provide are fantastic! Stiff-arm push downs are also a variation of the pullover, only you are standing up. To perform these simply go to a tricep pushdown station and extend your arms out straight in front of you. Now simply mimic the pullover motion while standing up. I like to bend my knees enough so that I can get the bar up high enough to obtain an optimal stretch in my lats. We again come to another great way to perform the tricep/pullover superset! Except substitute the pullover with stiff-arm push downs and the old school extensions with tricep pushdowns for extreme, flowing supersets! Speaking of supersets, pullovers are an awesome exercise to superset with. Some of my favorite exercises to superset them with are wide-grip upright rows, close-grip pull downs, dumbbell flys, or dumbbell presses! In addition to this, you can create some of your own deadly combos!
The Multipurpose Pullover!
The pullover is an extremely versatile movement! This is really great, as you can constantly keep the movement fresh to keep your intensity higher and your body guessing and growing! I already mentioned the two types of ways to do pullovers on a bench. But don’t let the fact that one is a little better for pecs or back prevent you from using both for back and chest! For example, decline barbell pullovers are one of my favorite back blasting exercises! The stretch is out of this world! Try applying static contraction with this exercise! Find the spot where you feel either your pecs or lats contracting the hardest and hold the bar there! The pain is searing! Also try them on a low-incline bench for a harder tug on the lats!
Are you a fan of working chest and back together? T hen try applying the “Double your Pain, Double your Gain” technique! In this instance you would begin your workout with 3 hardcore sets of dumbbell pullovers, and then at the end of your workout perform 3 sets of barbell pullovers at to finish these body parts off!
Drop sets of pullovers will not only add slabs of meat to your lats, but also mad vascularity to this tough to target area! Another variation of the dumbbell pull over is to use two dumbbells! One in each hand! Mimic the same motion, but this form works each lat and pec independently! I like to move the dumbbells together unilaterally until failure. After initial failure of both arms I like to apply the alternating reps technique.
Editors note: The technique Adam just discussed is one of the most incredible ever put together! If you are serious about building mass, you will incorporate this immediately! It is that productive!
Rest-pause also works wonders with this exercise, especially if you are going super heavy! Pick a heavy weight and go to initial failure. Wait 10 seconds then go again until failure. Pause, wait 15 seconds and go again. Finally rest 20 seconds and go one last time! Can you handle the pain? If you’re hardcore you will!
Try applying forced and emphasized negatives for a little bit of advanced pullover madness! If you have a partner try doing implementing forced negatives! This is ultra-insanely painful! Make sure your partner pushes really slowly on the negative to prevent injury. If you’re alone try emphasizing the negative! Go for a really slow descent of 30 seconds!
Partial reps work wonders for any exercise. This holds true for the pullover as well! I find that my lats are most contracted during the pullover just as my arms reach my forehead. So, if your goal is to burn your lats perform partial burn reps in this area of the exercise! As far as the pecs, I feel a maximum contraction as the dumbbell or barbell passes over my upper chest. To apply the partial rep technique here, simply move the dumbbell to this area and perform mini-burn reps!
After you experiment with pullovers you will notice some extreme soreness in your triceps! I never thought of this before, but The Man Jacob Wilson had the incredible idea of working triceps on the same day as pullovers! After he told me about it I just had to try it! I had never worked triceps with back before, but now I do on a regular basis!
In fact, I came up with a really cool superset that I did at the end of my back workout right before I started my tricep workout. The exercise is a flowing superset of dumbbell pullovers with old school extensions! The pump in my tris was awesome! What we have here is a definate must! This is a great way to go from working the back into the triceps or the end of a back and tris day to finish off both muscle groups!
Pullovers can also be used in conjunction with cables! Try them with both types of bench techniques. With the lying bench technique try them on both an incline and decline bench! The constant tension and stretch these provide are fantastic! Stiff-arm push downs are also a variation of the pullover, only you are standing up. To perform these simply go to a tricep pushdown station and extend your arms out straight in front of you. Now simply mimic the pullover motion while standing up. I like to bend my knees enough so that I can get the bar up high enough to obtain an optimal stretch in my lats. We again come to another great way to perform the tricep/pullover superset! Except substitute the pullover with stiff-arm push downs and the old school extensions with tricep pushdowns for extreme, flowing supersets! Speaking of supersets, pullovers are an awesome exercise to superset with. Some of my favorite exercises to superset them with are wide-grip upright rows, close-grip pull downs, dumbbell flys, or dumbbell presses! In addition to this, you can create some of your own deadly combos!