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Old 04-27-2012, 03:36 PM   #2
Troy Kerr
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Join Date: Aug 2009
Posts: 248
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Nice I really enjoyed it. I have noticed that single arm db rows with proper technique have a strong carry over to fl rows. I am at around 70lbs, less than 50% of bw. The closer I get the better results. I have also noticed that additional hypertrophy in weaker areas has helped reduce joint pain as well as help strength work. My weakest areas were wrist extensors, triceps lateral head, and the areas of the bicep trained with hammer curl and neutral grip pull-ups, as well as the chest.

1) Would you recommend doing single arm rows one day, and a bilateral movement ring rows another day as opposed to just doing single arm movements?

2) I have been reading lately that chin-ups train the clavicular portion of the chest, but does not contribute any significant hypertrophy. Have you found vertical pulling to help with upper chest/ clavicular development?

3) What are your thoughts on using dumbbells to simulate the planche, back lever with straight arm lifts? Do you find these help supplement the static positions well? With the iron cross i remember reading that it can only be proper simulated if inverted or using a cable cross-over machine. Are there any other ways to simulate cross pulls with standard gym equipment?

4) Any idea on movements that pair well together that fall under the same category? Like hspu with pppu, or dips and hspu?

5) If using weighted progressions like dips and pull-ups, is their ratio of ur max relative to ur bodyweight to see carry over to static holds? I think i remember seeing one about wtd pullups and the front lever.

6) I can't do a single chest to bar deadhang pull-up, despite have a 1-2 second front lever. For technique I stay in a hollow body position and focus on retracting my shoulder blades as well as activating the lats, which in the past I did not. Do you think additional scapula retraction exercises as well as lower trap work would help fill the gap? Or using a lat pull-down with various grips as an accessory exercise?

Great article Steven
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