Rack vs. Conventional.,....

[JKurz1]

A bb friend of mine told me to add more thickness to my back. He said to incorporate rack deads once every few weeks as this is more for mass, i.e. taking the quads out of the equation. Would you agree? Plus, if I did str8 leg for hammys on tuesday and have back today, this is a great option? Here's what he outlined:


barbell rows.over had 5 x 6
lat pull wide 3 x failure
lowcable rows 3 x 6 to 10
underhand pulldowns 3 x 8 to 12
rack deads 4 x 4 to 6

what do you think....either this or swap rack deads for conventional going 12, 8,8,6,6,4 then back to 5x5 and a max single next week.


he also said this will help me to get my dl weight UP! setting the pins at mid-shin? Starting paralell to the ground? Is this correct? How do I adjust the weight used? Obviously will need to go heavier?

 

[The Shadow]

Using Racks can help bump up the deads if you set the pins JUST BELOW the stall point.....could be midshin...could be right at the knee.

 

[JKurz1]

and mass?

 

[Protobuilder]

jesus christ, jkurz. Sure they'll build mass. Just like any decent exercise, provided you train it progressively and eat for bulk. I mean, why wouldn't they? Muscles adapt to increased loads by building bigger fibers.

 

[JKurz1]

many say they are for the weak.......

 

[silver_shadow]

they are for improving your DL numbers... so technically the many who say that are correct - but weak is a relative term....

basically, just do them, your friend has the right idea. pull from the floor as well. just eat enough.

 

[SgtSlaughter]

You won't add mass if you eat like a bird, lifts and weight simply provide the stimulus to add the good weight (muscle) when you eat in a caloric surplus.

 

[H_T_]

just do regular DL's for volume.

 

[The Shadow]

Are racks for the weak??


YES


For WEAK SPOTS in your pull.....they serve a function just like Floor Presses, Board Presses etc

 

[H_T_]

you'll feel plenty weak after a 20 rep set.

 

[Tweakle]

many say they are for the weak.......

Yes, many say a lot of stupid things don't they? Especially online.

Try for yourself, go pull 675 for 20 + from the knees (Like I did last week for example ), then come back and report how easy it was.

 

[blut wump]

I've been using them lately to be able to keep some contact with pulling while I'm rehabbing one of my knees. I didn't fancy the depth for a pull from the floor and wanted to stay heavyish. You can still work a goodly amount of the whole chain by performing rack pulls.

 

[perp69]

Rack pulls kick ass. I would not do them exclusively but they have their usefullness. 675 for 20---damn.

Perp