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Post by jrmeatplow on Feb 23, 2019 16:18:29 GMT
Holy Lat Pump! I think I may have found the combo that will make my lats grow like weeds. Being in the Marine Corps for 5 years I've done about a billion chinups and pull-ups. I just never saw the gains from them that so many claim. Never got much from pulldowns either.
But, with the Hook and the door attachment(I have it on my power rack) a few minutes ago I may have found the combo that will give me what I need. I went out to turn the heat on for my wife and I to train some BJJ later and I just couldn't pass the opportunity to pull some strands. I did the overhead pulldown with knuckles in for a few sets of 20 reps with a doubled black strand. I had couple strands hanging on the rack hook and decided to do the bottom range of the motion like when gymnast pull from a dead hang on rings all the way up until their hands are at their sides. Did a set or two of that and then tried this. I pulled my bench out in front of my rack and I sat down with my side to the rack and hook and did a pulldown focusing on drawing my elbows and upper arms as deep into my sides as possible. I've have never been able to cramp my lat muscles with any other exercise like I can with that one. After this I'm not sure if I have ever felt my actual lats pumped and worked.
I'm sure someone has done this and has a name for it, like side pulldowns or something but I've never did and my lats are still pumped to the gills. Look forward to working this hard tomorrow evening. Going to show my wife this evening how awesome the hook system really is. She is looking for something safe to use to strengthen her basketball team.
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Post by Bruce Tackett on Feb 23, 2019 16:38:47 GMT
Great stuff, meatie! There are all kinds of creative ways to use The Hook. You can duplicate exercises performed on machines, and create some that don't exist. Here's a good one for shoulders - Stand with two light bands under each foot, at a fairly wide stance. Cross the Hooks at your waist. Lift your arms forward, up, and around to a good morning stretch. This will provide your shoulders with full coverage.
Also, I don't know what you are allowed to do in your home, but I have hooks screwed in all around a door frame in my basement that I use for a number of exercises. I know of a couple of guys who have hooks screwed in around their garages.
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Post by jrmeatplow on Feb 23, 2019 16:59:22 GMT
Great stuff, meatie! There are all kinds of creative ways to use The Hook. You can duplicate exercises performed on machines, and create some that don't exist. Here's a good one for shoulders - Stand with two light bands under each foot, at a fairly wide stance. Cross the Hooks at your waist. Lift your arms forward, up, and around to a good morning stretch. This will provide your shoulders with full coverage. Also, I don't know what you are allowed to do in your home, but I have hooks screwed in all around a door frame in my basement that I use for a number of exercises. I know of a couple of guys who have hooks screwed in around their garages. I was already planning buy several more hook attachments. After the first night Dad said we need one of the bottom of the rack too. I'm think about 5 or 6 more would probably do me good.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
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Posts: 5,294
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HLP
Feb 23, 2019 17:37:29 GMT
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Post by Michael on Feb 23, 2019 17:37:29 GMT
Meatier, , I have an old Body Solid Power rack that has a pull up bar. I have two anchors on it. I used a flat head screw driver to lift up the power rack to put one under it. The second one I can put it on the pull up bar or on the middle usually waist to chest high. I like the lower anchor for two bicep exercises I learn from Bruce,the incline curl and concentration curl. Also can do rows, overhead tricep extensions and various other exercises from the low anchor.
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Post by Bruce Tackett on Feb 23, 2019 18:28:43 GMT
I was already planning buy several more hook attachments. After the first night Dad said we need one of the bottom of the rack too. I'm think about 5 or 6 more would probably do me good. If you can screw steel hooks into walls and around doorways in your house, you don't need to get any more anchors. Also, if you're interested, I can make custom size bands. I use to offer half-size bands for exercises like chest expansions and back rows, but I would occasionally get emails about a snapped black band, so I discontinued them. I dunno. I suppose some people try to stretch them half way across a room. Anyway, I will make bands to any size anyone wants.
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HLP
Feb 23, 2019 18:52:44 GMT
Post by jrmeatplow on Feb 23, 2019 18:52:44 GMT
I was already planning buy several more hook attachments. After the first night Dad said we need one of the bottom of the rack too. I'm think about 5 or 6 more would probably do me good. If you can screw steel hooks into walls and around doorways in your house, you don't need to get any more anchors. Also, if you're interested, I can make custom size bands. I use to offer half-size bands for exercises like chest expansions and back rows, but I would occasionally get emails about a snapped black band, so I discontinued them. I dunno. I suppose some people try to stretch them half way across a room. Anyway, I will make bands to any size anyone wants. The doubled band works fine for me. Ok, went out and messed around some more, modified an old elitefts neck harness to use my strands, but anyway... On that shoulder exercise do you raise to the front to just shoulder level? Thats what I did, front raise, hold for a second, move around to the side lateral, hold and then I bent over to the good morning position and held it for a bit and then stood up. Sort of a iso-hold move type thing. Hit my shoulders and traps hard.
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HLP
Feb 23, 2019 18:56:36 GMT
Post by mr potatohead on Feb 23, 2019 18:56:36 GMT
When I use bolt screw hooks with The Hook bands, I use 3/8" dia and try to pad it with a piece of tubing slipped over. The smaller the diameter of the metal screw hook and whatever machining flash may be present will degrade the bands more quickly than smooth, larger diameter anchor screw hooks.
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Post by Bruce Tackett on Feb 23, 2019 19:51:35 GMT
If you can screw steel hooks into walls and around doorways in your house, you don't need to get any more anchors. Also, if you're interested, I can make custom size bands. I use to offer half-size bands for exercises like chest expansions and back rows, but I would occasionally get emails about a snapped black band, so I discontinued them. I dunno. I suppose some people try to stretch them half way across a room. Anyway, I will make bands to any size anyone wants. The doubled band works fine for me. Ok, went out and messed around some more, modified an old elitefts neck harness to use my strands, but anyway... On that shoulder exercise do you raise to the front to just shoulder level? Thats what I did, front raise, hold for a second, move around to the side lateral, hold and then I bent over to the good morning position and held it for a bit and then stood up. Sort of a iso-hold move type thing. Hit my shoulders and traps hard. What you have done sounds very effective. I just stand straight up and extend my arms to an overhead good morning stretch, arms back and at about 45 degrees to the floor. I realize that this stretches the bands beyond the recommended limit, but the light bands are stretchier. I wouldn't recommend doing this with the black bands. I just thought of something. Gee, Bruce, what did you just think of? Well, I'm glad you asked. I could make a webbing strap that goes over and under a door, that can be tightened and secures behind the door, and that has loops evenly spaced down the length of the door. You could put a large S hook in any of the desired loops, and loop your anchor over the S hook.
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HLP
Feb 23, 2019 19:55:36 GMT
Post by mr potatohead on Feb 23, 2019 19:55:36 GMT
How about securing the Sierra Suspension Trainer with a quik-link behind the door, then using the loops to hold the "S" hook?
I have door anchors at top, mid and bottom. Seems to be enough choices.
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HLP
Feb 23, 2019 19:56:48 GMT
Post by gruntbrain on Feb 23, 2019 19:56:48 GMT
Even webbing(preferably wide) can function as an anchor. So far webbing loops don't appear to degrade resistance bands ; they yield to the pull of the bands.
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HLP
Feb 23, 2019 20:12:21 GMT
Post by Bruce Tackett on Feb 23, 2019 20:12:21 GMT
How about securing the Sierra Suspension Trainer with a quik-link behind the door, then using the loops to hold the "S" hook? That's a good idea, Mr. P! You could slip some sort of a dowel through the slot at the top of the door to prevent the strap from sliding down whilst in use. If someone has an anchor strap, that could be used to draw the loops together and tighten up the suspension trainer. Or make one - two D rings sewn to the end of a length of webbing. Actually, I know of someone who will be selling just such a strap for a mere $100. Sometime. In the near future. Or maybe in the distant future. You could also simply draw a couple of loops together and tie them with a short length of rope. And furthermore, you wouldn't even have to use the anchor. Just hook the bands around the S hook.
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HLP
Feb 23, 2019 22:13:19 GMT
Post by mr potatohead on Feb 23, 2019 22:13:19 GMT
If I was going the route of Sierra Suspension Trainer around the door (top - bottom), I think I'd use the Quik-link on the back side and use the Trainer loops on the pulling side, per grunt's suggestion.
I think a dowel, slid through the loops would fall out, but, if it did, likely no harm would come of it when the Trainer came loose.
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HLP
Feb 23, 2019 22:15:01 GMT
Post by Bruce Tackett on Feb 23, 2019 22:15:01 GMT
Pulled up tightly against the top of a closed door, a dowel would not fall out.
Using the loops, themselves, would involve either folding the bands in half or tying them, either of which might not be desirable. And now that I think about it, a large quick-link would be better than an S hook.
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HLP
Feb 23, 2019 22:29:02 GMT
Post by gruntbrain on Feb 23, 2019 22:29:02 GMT
As an aside , before the birth of the HOOK, I used band handles and hand anchors with webbing and detachable webbing buckles . They worked nicely but the Sierra system is better
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HLP
Feb 23, 2019 22:47:16 GMT
Post by mr potatohead on Feb 23, 2019 22:47:16 GMT
Pulled up tightly against the top of a closed door, a dowel would not fall out. Using the loops, themselves, would involve either folding the bands in half or tying them, either of which might not be desirable. And now that I think about it, a large quick-link would be better than an S hook. The bands could be looped together as when lengthening them, no need for tying actual knots. This could be done on one band put thru the loop and another band attached through the two ends. Try it. As long as there is constant tension, you're OK. If it ever slacks a bit, the dowel falls out. It's a nuisance.
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