31 Days of QnA 2022
In December of 2022, I put together this Playlist of QnA Videos.
Feel free to watch them here, DIESELS!
Be sure to like the videos by hitting the thumbs-up button.
Subscribe and click the bell for notifications.
And I still plan on doing regular QnA’s if I have good questions to work with so, leave your best question in the comments.
All the best in your training.
NAPALM
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August 14th, 2009 at 6:35 am
No reason for anybody to have a weak back after they read this post. Smitty really broke one off for you. He goes into even more detail on this in his product AMD – Accelerated Muscular Development.
August 14th, 2009 at 4:00 pm
Smitty,
Thanks for a very comprehensive post and sharing a chunk of your extensive knowledge. I have a few questions I’d like to bounce off of you.
1) I’ve seen some liken the trap bar deadlift to a squat more so than a deadlift despite the fact that the bar is in your hands, and it still requires isometric upper back action as with other deadlift variations. Is it possible to use trap bar DL’s in place of a squatting movement and then do conventional or sumo DL’s on another day or is that likely to be too much for the CNS? Is it best to just stick with substituting these in for another type of DL and still thinking of them as more of a “hip” dominant movement as opposed to a “quad” dominant movement to be used in place of some squatting movement?
2) With seated cable rows you said, “don’t tuck your chin and many other bad technique flaws you see everyday in the gym.” Does this just mean to not flex the head forward? I always try to keep as neutral a position as poosible, but I also tuck my chin in slightly (as I do with deadlifts and squats), although this is a subtle head nod (using the deep neck flexors) as opposed to flexing my neck/bending my head forward. Is this subtle chin tuck incorrect or were you specifically referring to fleing the head forward?
3) For band pull aparts, would there be any benefit to adding handles to a band (for example, stirrup handles like those from a cable crossover) to allow you to keep the back of the hands facing backward/have the arms somewhat externally rotated as you pull apart as opposed to having the arms internally rotated when pulling apart/the back of the hand facing upward?
Any thoughts would be greatly appreciated!
August 14th, 2009 at 5:00 pm
Damn, Arnold has back muscles where I have spine…
Joe
August 14th, 2009 at 5:54 pm
Thanks for a very comprehensive post and sharing a chunk of your extensive knowledge. I have a few questions I’d like to bounce off of you.
1) I’ve seen some liken the trap bar deadlift to a squat more so than a deadlift despite the fact that the bar is in your hands, and it still requires isometric upper back action as with other deadlift variations. Is it possible to use trap bar DL’s in place of a squatting movement
## Yes, of course, but you have to remember. Lifting with the trap bar (the conventional way) is more quad dominant, so don’t forget to add in some RDL’s or other hamstring/glute specific movements.
and then do conventional or sumo DL’s on another day or is that likely to be too much for the CNS?
## It all depends on the intensity; the load, the volume, the speed, etc…and your current state of recovery.
Is it best to just stick with substituting these in for another type of DL and still thinking of them as more of a “hip” dominant movement as opposed to a “quad” dominant movement to be used in place of some squatting movement?
## Don’t get hung up on dominant this and dominant that, just train. Be comprehensive with your lower body training, ie…unilateral and bilateral movements and balance the volume and you’ll fine.
2) With seated cable rows you said, “don’t tuck your chin and many other bad technique flaws you see everyday in the gym.” Does this just mean to not flex the head forward? I always try to keep as neutral a position as poosible, but I also tuck my chin in slightly (as I do with deadlifts and squats), although this is a subtle head nod (using the deep neck flexors) as opposed to flexing my neck/bending my head forward. Is this subtle chin tuck incorrect or were you specifically referring to fleing the head forward?
## I always advise keeping the head in neutral alignment for all exercises.
3) For band pull aparts, would there be any benefit to adding handles to a band (for example, stirrup handles like those from a cable crossover) to allow you to keep the back of the hands facing backward/have the arms somewhat externally rotated as you pull apart as opposed to having the arms internally rotated when pulling apart/the back of the hand facing upward?
## That doesn’t really matter, but good thinking. The key is overloading the horizontal shoulder abduction to activate the traps, rhomboids and posterior delts.
Thanks for reading!
August 14th, 2009 at 7:24 pm
Thank you for the practical and helpful info, much obliged!
August 16th, 2009 at 8:49 pm
Wow… My back is screaming after reading through these exercises.
I like the bent over advice a lot. I see guys lifting poundages they have no business handling. 75 degree angles and I’m surprised I haven’t seen 911 dialed at my gym.
Mike
August 17th, 2009 at 5:28 pm
ok being a hard core kettlebell guy I have a move that has packed more beef on my back than anything. The bent press! Slow and heavy! If you can hit 10 or more find more iron! After a year of them a freind started calling me latzilla!
August 18th, 2009 at 1:03 am
I love back, I love barbells, I love weighted pull ups (anchorman spoof, ha)
Great info and IMO the best back exercises you can do. I believe that my back is one of the strongest and most used muscles I have. Since in the Marines I do a ton of pull-ups to stay in shape for our PT test.
Stressing the added weight to overload is key IMHO. I can do 20+ dead hang pull ups and the only reason is the added weight and hitting numerous groups on the back.
Great info!!!….. and I am guilty of standing a little too straight up during bent over rows. Oh and what about good mornings, I love those to!
September 20th, 2009 at 3:16 pm
What is your opinion on the type of barbell row where your torso is parallel with ground and you explosively pull the bar to your chest, dropping it fairly quickly.
Also pendlay rows which are the same but with thoracic back contraction during pull.
September 20th, 2009 at 5:28 pm
hey Smitty, I have never used a foam roller but I am wanting to get one here pretty soon. I was going to ask you what size/style you would recommend for a beginner at it? thanks
September 20th, 2009 at 5:45 pm
D-Rock – go to Elitefts.com and get the black foam roller buddy.
February 8th, 2011 at 11:19 am
A foam roller is an absolut must if you lack the money to have regular massages. It’s definitely good for you and it comes at a reasonable price….
May 30th, 2011 at 6:55 pm
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