Tuesday, June 23, 2009
All Pulls Day!
Many people think that balanced training is to use a 1:1 ratio of pushes to pulls, thinking that this simple approach would solve their muscular imbalances.
They include a horizontal pull for every horizontal push, a vertical pull for every vertical push, a hip extension movement for every knee extension movement and so forth. Unfortunately this is NOT fixing the problem.
In actuality, most people need AT LEAST a 2:1 ratio, if not even greater. You're upper back musculature, glutes and hamstrings can never be too strong!
A great way to combat this is to include a total body pull only day in your weekly programming. So if you train 3 days a week using a lower/upper/total split or 3 days per week total body, that third workout would include nothing but lower and upper body pulls.
While most people tend to just throw in extra posterior chain work and upperback work as an afterthought (after their squats and benches), by having a completely seperate and extra day set aside you would be able to use sufficient load and get in a good amount of volume - more than you normally would, anyway.
A good example of one of these days would be (after a warm up, of course)
a1) snatch grip deadlifts off platform 5x4
a2) mixed grip pull ups 5x6-8
b1) weighted glute ham raises 4x8
b2) weighted recline rows, chest supported rows or thick bar cable rows 4x8-12
c) sled dragging upper back complex x 5-10 consecutive minutes
sled scare crows x 12
sled face pulls x 12
sled rows x 12
So for packing some serious muscle to your posterior chain, lats, and upperback and not to mention taking a preventive measure in correcting your imbalances, try throwing in an all pulls day once a week in addition to your other days with various pushes, squats, single leg work and of course, more pulling.
Posted by Dustin Lebel at 11:04 PM