love seeing you getting more and more comfortable with the oly shoes. It's funny how with no weight on the bar, your bar path is still quite hingy but as soon as you add some weight it starts getting pretty upright and straight.
Ivan, lat pull-downs made a huge difference when I hit 180 kg in the squat. I started doing them halfway through the program (1,5 months in), and my whole back felt 100% more stable after a few weeks.
As a oly weightlifter I love doing some lat pulldowns (especially behind the neck for the shoulder mobility). A damned good exercise in my opinion. Great to see you progressively take your marks with the oly shoes!
Yeh it’s slowly getting there. I still feel a lil off and unbalanced but I feel more upright now. Lat pull down machine is awesome man. I’ve been missing out all these years that’s for sure.
Yeah proper pull ups that work the upper back as well, they're hard to do, I can do maybe 5-6 and then it falls back to rounding the chest. Now in terms of machines I have a preference for the assisted pull up machine to really work on proper form.
@@IvanDjuric300 IMO it's just that rounding allows more powerful muscles to get involved, from the chest in particular. Maybe it's a more advantageous position for the lats to work too.
You should get into behind the neck pull downs! They’re awesome! So great for shoulder health! Also amazing for high bar squat keeping the bar in position. Only go as deep as is comfortable, do it for 2-3 sessions then push rom slightly deeper.
Years of squats but why is that no quad priority squats? The squats of today have been bastardized, Tom Platz speaks about it, Squats is not forwarding yourself, it should be like diving, straight down Or is that not what you are targeting it? This sounds like Nucleus, everyday is interesting, but would of probably got better results doing it 5x a week with 2 rest days & a break once every 3 months, prob would of had better gains.
It’s hard to squat like Platz when your femurs are 10m long. I really wish I could squat like him. But my leverages are much much different to his. I’m sure I can improve still on form. But some people can squat perfectly without even trying. They are just built like that.
I’ve actually come to the opposite thought and believe pull-ups are superior to pull downs lol. You kind of mentioned this, but the tricky thing with the pull-up is using proper technique. It’s really easy to use improper technique or a poor range of motion with the pull-up but once you master it you’re going to get a lot more out of the pull-up (in my opinion). Not that the pull down is bad per se, but for me it got to the point where it actually became more unstable as I kept getting stronger. Starts to happen as you approach a bodyweight pull down and the machine is literally trying to yank you into the air.
As an overall exercise, pull-ups are hands down the better option. It’s like a deadlift. Huge movement. Pull-ups hit everything. Core included. So no debate there. But for upper back hypertrophy, purely the ability to manipulate angles and positions, it’s easier with pull downs. But if you’re super strong and can smash 30 reps easy. Pull-ups are easy enough to be able to manipulate positions too.
In pulldowns I think it is important to extend thorasic/open the chest without flaring ribs which allows this last bit of stretch and movement of scapula. Often it is lost and compensated with flared ribs and inactive core.
Absolutely - pull-downs are great and you can accentuate ranges of motion that are harder to hit with straight pull-ups. Heavy pull-down shrugs are a great variant too.
Ivan, you are spot on with your pulldown observations! Chuck Vogelpohl, Westside powerlifter extraordinaire and BJJ athlete, started nearly every training session with numerous sets of pull downs. Often ending sessions with back hypers; banded or med ball resistance.
I think the width of your grip on lat pull-down and pull-ups makes a big difference. Wide grip pull-ups are still a compound movement but you’ll feel far different emphasis in the lats with that variation.
I got a cheap lat pull down machine last winter for my home gym, best thing I ever did. Lots of great attachments available. Low fatigue, high return exercise
@@IvanDjuric300 I know equipment down under tends to be more expensive but all depends if you want a plate loaded one or one with a stack. The stacks are pricey but there are decent plate loaded ones. I’m short and train in the basement with a short roof so I got a cheap plate one off Amazon for 200. Wouldn’t suit you as you’re too tall. That’s the only thing with the cheap ones, the frame is smaller, hence less metal and thus cheaper. I live in the middle of nowhere in Canada and fortunately Amazon is carrying better stuff now. They still have free shipping even to my remote location. If I shop anywhere else I’d pay more in shipping than the actual equipment. That being said, there are decent and quality plate loaded ones for under $1000. Bells of Steel makes one and there are many options around the 500 mark. Are they gym quality? No, but they get the job done. I’m old and lifters now live in unprecedented times. My friends and I would marvel if any gym had a decent barbell never mind a ghr or reverse hyper. Now, you can get those items for home use. I guess it depends what you intend to use your lat pulldown for. Meaning if you want to do lat Pulldowns super setted with face pulls on the same machine. Then, a stack version is necessary. But if you’re like me and just doing a bunch of lat Pulldowns as an accessory then plate loaded ones are fine. You’ll find most garage gym channels recommend the stack ones for its convenience and say users tire of loading plates on the machine. It takes ten seconds but I guess each to their own. If I were you, I’d go to a fitness equipment store and check some out. Then you can find what suits you and look online if there’s anything cheaper. The ones attached to racks are popular now, but you have an old one that probably wouldn’t fit these new pieces. I know you prefer quality so you’ll probably have to save up for a stack one but if you don’t intend to super set, I’d look at the plate loaded ones.
I used to do pull ups and this pull down thing. I would say it helped my pull-ups. I could do 30 full range controlled pull-ups. I am a light person which helped as well.
Renaissance periodization did a video about specific targeting with machines and also the amount of volume for it. So for example I’m a volleyball player my back and lats are the primary force for my hit. With specific upper body muscles I’ll find a movement like one hand pull downs to really empathize that stimulation. I realized that after 3 months of training that arms, lats, shoulder would heal faster than others. And ended up training then with even more sets for other days for short term fatigue of looking for only around a day. Thanks for reading if anyone did any thoughts?
I wanted to add I’ve made unreal gains in the last two months of training like this by upping the volume of muscles that get fatigued for a short amount of time (1-2 days) god man machines are the way to get those muscles engaged. It’s cause you can stretch the muscle like you said. If we learn to do that with all excercises even more gains possibly
If it’s working for you that’s great, keep doing it. My personal thoughts though are that a properly executed free weight or body weight exercise is almost always going to be better than a machine. I’ve gone through phases of more machine work and less and I can say with certainty that I get more out of free weights and body weight than anything else.
I guess it depends on the entire program layout. If you suspend a lot of time doing big lifts: squats, bench, deadlift etc, it’s hard to also do free weights for accessories. Too taxing. It’s possible. But in terms of recovery and hypertrophy, it’s so much easier to get volume in a machine. No stabilisers involved. So easy to isolate muscles. There is a place for both for sure. But always, ALWAYS, start with the big free weight movements. That’s the meat and potatoes. Machines are desert. Also I want to try the single arm pull downs. Sounds good.
I feel the same way about doing deadlifts vs single-leg deadlifts. I get no soreness from deadlifts, but single leg deadlifts light up my glutes like crazy.
Thanks for this. I've been wondering about this for some time, too. I struggle to stablize myself below the hips on the pull up and at the bottom of the movement, hesitate in the dead hang position, unsure about whether to "dead hang" releasing the scapulae to hang dead with the rest, or retain tension - then, is it a hang or what is it? All this disappears on the lat machine and this becomes more of an isolation movement than a compound exercise. Now, the question is how to integrate it into a program? Is it a primary or auxiliary exercise?
I think it belongs as an accessory movement. After deadlifts. After the barbell work. I think. Because it’s a machine, an isolation movement, leaving it in the accessory box makes sense.
man I dont have the time to watch that many videos of you lately so first time seeing you in these romaleos. Those romaleos have given you that little extra in terms of form. Man that 180 looks 10/10 form. Stick with the shoes !
Have you ever trained heavy weighted pull ups? I have similar feelings about the lat pull down and just do pull up variations (weighted, chest to bar, etc) of strict pull ups.
Yeh I’ve done heavy pull-ups too. I’ve got a belt at home. When I add weight it changes it again. It’s like even less hypertrophy focus. It’s pure upper body power. Just get up there anyway you can. So all muscles get involved.
Do you find those shoes to be comfortable when you squat? I have been wearing barefoot shoes for over 3 years now, and my feet has gotten infinitely stronger, but also wider. I am considering trying my lifting shoes again, but after wearing barefoot shoes for so long I find them to be extremely narrow and cause cramps in my feet. I would love to try some lifting shoes that are as wide as barefoot shoes but I am not sure if they exist. Any suggestions in the comments would be apreciated
That’s exactly what happened to me today. I got cramps in my food on the left. You can see it in the video. Couldn’t shake them for about 5 mins. There are wide oly shoes. TYR makes them. Been thinking about getting them last few weeks.
Yep, time and experience will teach you that. I thought the same before. I realized later on, one exercise can't do it all. There are better alternatives in some cases. That's why you should experiment and find what works best for you. Make your own exercises even. After all, all exercise movements are just made up by other humans - they found what worked for them and the rest of us are just copying them. There's no rule stopping you from making your own if you want to. If it works for you, that's all that matters, not what other people say should be supposedly "the best exercise" to do. Results are all that matter in the end. You should check out Jason Gallant, boss. He's a maverick and a bodybuilding genius, IMO.
For sure what you said ive noticed myself, during pull ups you do everything you can to get up so it doesnt target exactly what you want since the form can be all over the place. I think doing wide grip pull ups with straps and looking up is the best variation to target the back without using too many other things but then again its much harder..i can do 23 pull ups with normal form and normal grip but if you dont move your whole body and you go wide it becomes much more difficult so at this point doing a pull down might even be a better option especially for someone heavy
Yeh that’s right. I feel the heavier the person the harder to do good form it becomes. At that point might as well do pulldowns and just focus on great form to target the right areas. Lighter guys can get away with it I suppose.
This is my understanding. Lean people who can lift very heavy are either genetically blessed ( so the vast majority are not) or they were heavy and then retained strength as they dieted down. I suspect that you have entered a period of “ fuckarounditis” because you are at a crossroads whereby you need to seriously eat to put weight on the bar. Sure you can lift a lot, reps, sets on the daily, but the weight on the bar is another matter. It is a dilemma and I bet you go for it eventually. A nice long healthy life, some moderate strength, certainly way above average.or you explore your strength potential by pulling out the plugs and doing what it takes to put weight on the bar. 240lb would be a decent target, maybe settle there for a while and reassess. You have said this and that on the topic but I think if and when you realise you have maxed out without taking that step, you are going to go for it. Thing is how much of your prime are you going to give up before you let rip?
Yeh it’s a hard pill to swallow. I just don’t know if me at that weight is gonna be good. Sure I’ll be stronger but man I’ve never thought I’d get fat. I’m not I want that. But you are right. The next level of strength for me is there at that bodyweight.
@@IvanDjuric300 time is short. Wont be long and you will realise that the best years are behind you. Nobody beyond the beginner stage really puts on muscle alone, naturally. Except glacially. You will not look worse if you gain 50/50 muscle and fat and that would be a pretty good outcome. Eventually you can trim back the fat. It is not hard compared to what it takes to up the lifts at this stage. I imagine for you 4000kcals a day is a decent start point. Add on as required.
If Ivan wanted to get significantly heavier without gaining as much fat though he would need to do a lot more bodybuilding type training, which isn’t really his interest.
@@Soccasteve There are no unicorns here. You are not lifting ever heavier without weight gain on a time scale that makes sense, and you are not gaining muscle without fat. This is material reality, for natty trainers without elite genetics. Decide what you want, But why can’t he do something like 5 sets of ten in the mix. That is the boring but big protocol, seems to work for bodybuilding. There is no hard cutoff between powerlifting and bodybuilding. 5x5 on the big lifts will serve both pretty well. Finish what he started. 300 kg. The rest is fail.
@@stevepace-first8617 yeh I’m much more open to bodybuilding now then I’ve even been. I’m back at the gym, so it’ll be much easier to get that 5x10 with accessory lifts. The thing is my appetite is closely tied to my volume in training. So if I up the volume in these “bodybuilding” movements my appetite will improve too. Doing that seems much more appealing than force feeding myself to a fat weight.
Men of culture unite again
You know what Ivan....I think you might be on to something....lol
Hahahaha seems like it.
Cheers man.
love seeing you getting more and more comfortable with the oly shoes. It's funny how with no weight on the bar, your bar path is still quite hingy but as soon as you add some weight it starts getting pretty upright and straight.
Yeh man. It’s like I need some weight to compress me into a good position.
Bodybuilding arc I knew this would happen
Hahah let’s get it man.
bro that 180 your back was straight as fuck, i reckon the shoes are definitely working
Yeh I’m feeling more and more comfortable. Still feel weaker in them but at least the position is good.
Thought so too ! Looks like textbook form for high bar
Ivan, lat pull-downs made a huge difference when I hit 180 kg in the squat. I started doing them halfway through the program (1,5 months in), and my whole back felt 100% more stable after a few weeks.
There you go man. That’s encouraging to hear. I’ll keep at it. Felt amazing man. So much different to pull-ups.
As a oly weightlifter I love doing some lat pulldowns (especially behind the neck for the shoulder mobility). A damned good exercise in my opinion.
Great to see you progressively take your marks with the oly shoes!
Yeh it’s slowly getting there. I still feel a lil off and unbalanced but I feel more upright now.
Lat pull down machine is awesome man. I’ve been missing out all these years that’s for sure.
K boges like to do his pullups chest out instead of chest in / round upper back.
Yeh makes sense to me.
pros and cons of each?
3 things I want to do in Australia. 1. Squattin with IVAN. 2. Meet Mad Max. 3. Take the city bus in Melbourne.
Oh man if you ever come down, the first thing will be done.
whats so hype about the city bus in Melbourne lol
Yeah proper pull ups that work the upper back as well, they're hard to do, I can do maybe 5-6 and then it falls back to rounding the chest. Now in terms of machines I have a preference for the assisted pull up machine to really work on proper form.
Yeh it’s funny how the chest starts to round after a few reps. I wonder what the muscle is that starts to fail. Upper erectors? Maybe.
@@IvanDjuric300 IMO it's just that rounding allows more powerful muscles to get involved, from the chest in particular. Maybe it's a more advantageous position for the lats to work too.
You should get into behind the neck pull downs! They’re awesome! So great for shoulder health! Also amazing for high bar squat keeping the bar in position. Only go as deep as is comfortable, do it for 2-3 sessions then push rom slightly deeper.
Yeh. The only trouble is you can’t keep your chest up while doing them.
I think it’s better to keep chest up in pull downs.
@@IvanDjuric300 trust me when I say it’s just because you don’t do them regularly. Once you start, after a while you’ll be able too! God bless!
Years of squats but why is that no quad priority squats? The squats of today have been bastardized, Tom Platz speaks about it, Squats is not forwarding yourself, it should be like diving, straight down
Or is that not what you are targeting it?
This sounds like Nucleus, everyday is interesting, but would of probably got better results doing it 5x a week with 2 rest days & a break once every 3 months, prob would of had better gains.
It’s hard to squat like Platz when your femurs are 10m long.
I really wish I could squat like him. But my leverages are much much different to his. I’m sure I can improve still on form. But some people can squat perfectly without even trying. They are just built like that.
Love the gym videos brother. Happy Monday, have a great week Ivan.
Thank you man. You have a good one too.
Catch you in the next one. Great looking squat.
Thanks man
Your calls on when to let the set go are inspiring. Can't wait to get a lift in.
Respect man. Have a good session.
I’ve actually come to the opposite thought and believe pull-ups are superior to pull downs lol. You kind of mentioned this, but the tricky thing with the pull-up is using proper technique. It’s really easy to use improper technique or a poor range of motion with the pull-up but once you master it you’re going to get a lot more out of the pull-up (in my opinion).
Not that the pull down is bad per se, but for me it got to the point where it actually became more unstable as I kept getting stronger. Starts to happen as you approach a bodyweight pull down and the machine is literally trying to yank you into the air.
As an overall exercise, pull-ups are hands down the better option. It’s like a deadlift. Huge movement. Pull-ups hit everything. Core included. So no debate there.
But for upper back hypertrophy, purely the ability to manipulate angles and positions, it’s easier with pull downs.
But if you’re super strong and can smash 30 reps easy. Pull-ups are easy enough to be able to manipulate positions too.
In pulldowns I think it is important to extend thorasic/open the chest without flaring ribs which allows this last bit of stretch and movement of scapula. Often it is lost and compensated with flared ribs and inactive core.
Yeh there’s a bit of nuance in there. Small positional changes mean a lot.
Comment everyday Day 29. 🇱🇻 pull down day
Respect man
Absolutely - pull-downs are great and you can accentuate ranges of motion that are harder to hit with straight pull-ups. Heavy pull-down shrugs are a great variant too.
I haven’t done those before. But the activation I get with pull downs is so much better than pull-ups.
Ivan, you are spot on with your pulldown observations! Chuck Vogelpohl, Westside powerlifter extraordinaire and BJJ athlete, started nearly every training session with numerous sets of pull downs. Often ending sessions with back hypers; banded or med ball resistance.
Yeh I remember hearing that about him.
Also I had no idea he was into BJJ too. That’s crazy. What a beast.
I think the width of your grip on lat pull-down and pull-ups makes a big difference. Wide grip pull-ups are still a compound movement but you’ll feel far different emphasis in the lats with that variation.
I guess it depends on your strength level. When I do pull-ups I struggle to stick my chest out and pull that way.
I got a cheap lat pull down machine last winter for my home gym, best thing I ever did. Lots of great attachments available. Low fatigue, high return exercise
Man I’d love that at home. Next piece for sure. But are they affordable? Unless second hand.
@@IvanDjuric300
I know equipment down under tends to be more expensive but all depends if you want a plate loaded one or one with a stack. The stacks are pricey but there are decent plate loaded ones. I’m short and train in the basement with a short roof so I got a cheap plate one off Amazon for 200. Wouldn’t suit you as you’re too tall. That’s the only thing with the cheap ones, the frame is smaller, hence less metal and thus cheaper. I live in the middle of nowhere in Canada and fortunately Amazon is carrying better stuff now. They still have free shipping even to my remote location. If I shop anywhere else I’d pay more in shipping than the actual equipment.
That being said, there are decent and quality plate loaded ones for under $1000. Bells of Steel makes one and there are many options around the 500 mark. Are they gym quality? No, but they get the job done. I’m old and lifters now live in unprecedented times. My friends and I would marvel if any gym had a decent barbell never mind a ghr or reverse hyper. Now, you can get those items for home use.
I guess it depends what you intend to use your lat pulldown for. Meaning if you want to do lat Pulldowns super setted with face pulls on the same machine. Then, a stack version is necessary. But if you’re like me and just doing a bunch of lat Pulldowns as an accessory then plate loaded ones are fine. You’ll find most garage gym channels recommend the stack ones for its convenience and say users tire of loading plates on the machine. It takes ten seconds but I guess each to their own.
If I were you, I’d go to a fitness equipment store and check some out. Then you can find what suits you and look online if there’s anything cheaper. The ones attached to racks are popular now, but you have an old one that probably wouldn’t fit these new pieces. I know you prefer quality so you’ll probably have to save up for a stack one but if you don’t intend to super set, I’d look at the plate loaded ones.
The upper traps also extend the neck, basically instead of the scaps going up the neck goes back.
Yeh since training with the neck harness I’ve learned this. Traps and neck are the much a tag team of the upper body.
I used to do pull ups and this pull down thing. I would say it helped my pull-ups. I could do 30 full range controlled pull-ups. I am a light person which helped as well.
Nice man. That’s one of my all time goals. 30 full pull-ups.
Renaissance periodization did a video about specific targeting with machines and also the amount of volume for it.
So for example I’m a volleyball player my back and lats are the primary force for my hit. With specific upper body muscles I’ll find a movement like one hand pull downs to really empathize that stimulation.
I realized that after 3 months of training that arms, lats, shoulder would heal faster than others. And ended up training then with even more sets for other days for short term fatigue of looking for only around a day.
Thanks for reading if anyone did any thoughts?
I wanted to add I’ve made unreal gains in the last two months of training like this by upping the volume of muscles that get fatigued for a short amount of time (1-2 days) god man machines are the way to get those muscles engaged. It’s cause you can stretch the muscle like you said. If we learn to do that with all excercises even more gains possibly
If it’s working for you that’s great, keep doing it. My personal thoughts though are that a properly executed free weight or body weight exercise is almost always going to be better than a machine. I’ve gone through phases of more machine work and less and I can say with certainty that I get more out of free weights and body weight than anything else.
I guess it depends on the entire program layout.
If you suspend a lot of time doing big lifts: squats, bench, deadlift etc, it’s hard to also do free weights for accessories. Too taxing.
It’s possible. But in terms of recovery and hypertrophy, it’s so much easier to get volume in a machine. No stabilisers involved. So easy to isolate muscles. There is a place for both for sure.
But always, ALWAYS, start with the big free weight movements. That’s the meat and potatoes. Machines are desert.
Also I want to try the single arm pull downs. Sounds good.
hey man, keep your thumbs above the bar too, to have more back and less forearm involvement.
Yeh for amraps I do that. Feels better as the back begins to tire. But with singles I like the full grip in the bar.
I feel the same way about doing deadlifts vs single-leg deadlifts. I get no soreness from deadlifts, but single leg deadlifts light up my glutes like crazy.
Yeh man. I know. Single leg deadlifts are brutal for glutes. I get super sore from them.
Thanks for this. I've been wondering about this for some time, too. I struggle to stablize myself below the hips on the pull up and at the bottom of the movement, hesitate in the dead hang position, unsure about whether to "dead hang" releasing the scapulae to hang dead with the rest, or retain tension - then, is it a hang or what is it? All this disappears on the lat machine and this becomes more of an isolation movement than a compound exercise. Now, the question is how to integrate it into a program? Is it a primary or auxiliary exercise?
I think it belongs as an accessory movement. After deadlifts. After the barbell work. I think.
Because it’s a machine, an isolation movement, leaving it in the accessory box makes sense.
The best squatters also try to look as much as possible straight up at the ceiling ...
A lot t the Chinese lifters do this. And it has helped me keep my upper back tight. I think it’s helping me stay more upright.
man I dont have the time to watch that many videos of you lately so first time seeing you in these romaleos. Those romaleos have given you that little extra in terms of form. Man that 180 looks 10/10 form. Stick with the shoes !
Oh I’m glad to hear that man. Appreciate it man.
Have you ever trained heavy weighted pull ups?
I have similar feelings about the lat pull down and just do pull up variations (weighted, chest to bar, etc) of strict pull ups.
somehow my shoulders hurt after doing this variation, yet pull-downs are fine
Yeh I’ve done heavy pull-ups too. I’ve got a belt at home.
When I add weight it changes it again. It’s like even less hypertrophy focus. It’s pure upper body power. Just get up there anyway you can. So all muscles get involved.
Your squat is looking more and more upright and better it seems u are getting used to the shoes very well
Yeh I feel it too. But I don’t feel very strong right now while upright. Hopefully it continues to feel better and better
That 140x1 at 7:05 was absolute perfection
Thank you man
Do you find those shoes to be comfortable when you squat? I have been wearing barefoot shoes for over 3 years now, and my feet has gotten infinitely stronger, but also wider. I am considering trying my lifting shoes again, but after wearing barefoot shoes for so long I find them to be extremely narrow and cause cramps in my feet. I would love to try some lifting shoes that are as wide as barefoot shoes but I am not sure if they exist. Any suggestions in the comments would be apreciated
That’s exactly what happened to me today. I got cramps in my food on the left. You can see it in the video. Couldn’t shake them for about 5 mins.
There are wide oly shoes. TYR makes them. Been thinking about getting them last few weeks.
Takes a while to get used to arch support - around 10 sessions for me
Yep, time and experience will teach you that. I thought the same before. I realized later on, one exercise can't do it all. There are better alternatives in some cases. That's why you should experiment and find what works best for you.
Make your own exercises even. After all, all exercise movements are just made up by other humans - they found what worked for them and the rest of us are just copying them. There's no rule stopping you from making your own if you want to. If it works for you, that's all that matters, not what other people say should be supposedly "the best exercise" to do. Results are all that matter in the end. You should check out Jason Gallant, boss. He's a maverick and a bodybuilding genius, IMO.
Oh I’ll go check him out.
But yeh I agree with you. Experiment. See what works for YOU. That’s the key. We are all slightly different in so many ways.
@@IvanDjuric300 Natural Gallant Bodybuilding... He has 2 channels, you might get directed to his Meditation Channel if you search his name, haha.
tbh the lat pulldown machine (giving the correct grips) is one of the only back machine that I truly feel really well in my back
Man I’ve been missing out. Simple as that. This is the first time I’ve done lat pull down in a decade man. Now it’s gonna be a regular thing.
Looking into heavy kettlebell snatches. It strengthen the whole posterior chain. Look up the w.t.h effect, it's true
Nice man. Never done them.
@@IvanDjuric300 me neither until 3 years ago. It's a game changer in strength. Maybe the Russians this tool right.
Power comes from the glutes
That’s true. But power also leaks. So stabilisers are crucial too.
I recommend giving single arm lat pulldowns a shot, Such a great exercise which absolutely destroyes the lats
Ok. Thanks for the idea. I’ll give it a try.
@@IvanDjuric300 Hammer Grip or slightly supinated grip works well for those
@@aresgw2485 nice. I know single are rows feels so good. But they give me a hernia feeling in my groin so I’ve kept away.
@@IvanDjuric300 Sory to hear that. Hopefully this exercise feels good for you! :)
My physical therapist recommended lat pull downs for rotator cuff rehab
There you go. Makes sense.
Btw, except for the first set, your reps are looking very good and clean!
Oh thanks man.
For sure what you said ive noticed myself, during pull ups you do everything you can to get up so it doesnt target exactly what you want since the form can be all over the place. I think doing wide grip pull ups with straps and looking up is the best variation to target the back without using too many other things but then again its much harder..i can do 23 pull ups with normal form and normal grip but if you dont move your whole body and you go wide it becomes much more difficult so at this point doing a pull down might even be a better option especially for someone heavy
Yeh that’s right. I feel the heavier the person the harder to do good form it becomes. At that point might as well do pulldowns and just focus on great form to target the right areas.
Lighter guys can get away with it I suppose.
Inb4 ivan discovers mag grips.
I’m yet to try those but I’ve seen them round the place.
Ivan have you ever done overhead presses for strength? That is my favorite upper body compound feels much more satisfying than bench imo
Yeh I’ve given that lift a few good goes. I got to 85 but then a major halt in progress. So hard to progress.
Can do 23 deadhang pull ups. I get better mind muscle conection in pull ups
Interesting. Well if it works it works.
I wanna squat with Ivan one day at the gym 😂
Let’s do it man
Good job
👀
Pulldowns are better because of the anchor on your legs.
And leaves the core out of it. More energy spent on the actual muscle we want to hit.
Lat pulldown won't help you grow a mustache
Hahah that’s true
I do weighted pull-ups and the lat pull-down machine is too light
Too light? Damn man you strong as.
extreme respect for yugoaustralian accent
Thanks man
Form looking good
Thanks man
Some real specimens in Adelaide, you all must be eating the kangaroo meat to stay poppy
Hahahah kangaroo meat is real good
Yep, pulldowns have their place. 100%
I think so too
frick, every time I watch one of your vids. I wanna work out.
My man. Let’s go!
This is my understanding. Lean people who can lift very heavy are either genetically blessed ( so the vast majority are not) or they were heavy and then retained strength as they dieted down.
I suspect that you have entered a period of “ fuckarounditis” because you are at a crossroads whereby you need to seriously eat to put weight on the bar. Sure you can lift a lot, reps, sets on the daily, but the weight on the bar is another matter.
It is a dilemma and I bet you go for it eventually. A nice long healthy life, some moderate strength, certainly way above average.or you explore your strength potential by pulling out the plugs and doing what it takes to put weight on the bar. 240lb would be a decent target, maybe settle there for a while and reassess.
You have said this and that on the topic but I think if and when you realise you have maxed out without taking that step, you are going to go for it. Thing is how much of your prime are you going to give up before you let rip?
Yeh it’s a hard pill to swallow. I just don’t know if me at that weight is gonna be good. Sure I’ll be stronger but man I’ve never thought I’d get fat. I’m not I want that. But you are right. The next level of strength for me is there at that bodyweight.
@@IvanDjuric300 time is short. Wont be long and you will realise that the best years are behind you. Nobody beyond the beginner stage really puts on muscle alone, naturally. Except glacially. You will not look worse if you gain 50/50 muscle and fat and that would be a pretty good outcome. Eventually you can trim back the fat. It is not hard compared to what it takes to up the lifts at this stage. I imagine for you 4000kcals a day is a decent start point. Add on as required.
If Ivan wanted to get significantly heavier without gaining as much fat though he would need to do a lot more bodybuilding type training, which isn’t really his interest.
@@Soccasteve There are no unicorns here. You are not lifting ever heavier without weight gain on a time scale that makes sense, and you are not gaining muscle without fat. This is material reality, for natty trainers without elite genetics. Decide what you want, But why can’t he do something like 5 sets of ten in the mix. That is the boring but big protocol, seems to work for bodybuilding. There is no hard cutoff between powerlifting and bodybuilding. 5x5 on the big lifts will serve both pretty well. Finish what he started. 300 kg. The rest is fail.
@@stevepace-first8617 yeh I’m much more open to bodybuilding now then I’ve even been. I’m back at the gym, so it’ll be much easier to get that 5x10 with accessory lifts.
The thing is my appetite is closely tied to my volume in training. So if I up the volume in these “bodybuilding” movements my appetite will improve too.
Doing that seems much more appealing than force feeding myself to a fat weight.
3:00 what are the differences between the two shoes
Heels and flat
Noti gang
Respect
Algo Ivan
Respect
Ivac Djurin
Hahaha
08:58 brain lag.
No idea what happened there. The audio cut for a split second it seems.
Are you Croatian or Serbian ?
I’m Serbian. But I was born in Croatia. And lived there originally before the war.
@@IvanDjuric300 what differentiates a Serb and a Croat besides religion? Excuse my ignorance as I’m not slavic.
Quads looking huge lately
Oh glad to hear that. Cheers man
Noti gang
Respect