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Old 06-17-2014, 08:23 PM   #1
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Default question about my new power rack

[IMG][/IMG]

I realize this is a pull up bar on the power rack. What I want to know is the following.

- there are multiple handholds and I am stumped as to what each pull is gonna do for me. figured I would pose the question here and see what I am able to learn.
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Old 06-17-2014, 10:05 PM   #2
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I cant see the picture but I dont think I need to.

If you wanted to, switch to a different grip every month. I dont really think it matters.
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Old 06-17-2014, 10:29 PM   #3
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Yeah, it's basically the same movement. Just do what you prefer. You could even switch grips between sets, for all it matters.
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Old 06-18-2014, 12:10 AM   #4
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i would imagine that it would put slightly more emphasis on different muscles of the back depending on grip width and hand position
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Old 06-18-2014, 08:08 AM   #5
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Wider grip=more back, closer grip=more biceps, overhand or parallel grip=more brachialis, underhand grip=more biceps. (The brachialis is the largest muscle in the forearm located on the outside of the elbow. It's the muscle you use when you do hammer curls)
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Old 06-25-2014, 07:36 AM   #6
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Quote:
Originally Posted by Soldier View Post
Wider grip=more back, closer grip=more biceps, overhand or parallel grip=more brachialis, underhand grip=more biceps. (The brachialis is the largest muscle in the forearm located on the outside of the elbow. It's the muscle you use when you do hammer curls)
Agreed. The closer grip and underhand grip will activate more biceps.

I saw a few interesting research studies which looked at all the different grips. What really mattered the most, according to the research, was that the pronated grip used in a pull-up as opposed to the underhand grip used in a chin up was the best for lat activation. No kidding right? Here's the interesting part: The width of the grip appeared to not matter when using a pronated grip. Some people go shoulder width for example, whereas others go pretty wide (putting additional stress on the shoulder joint). As long as you use the pronated grip, the lats get activated equally and there was no difference in EMG activity and lat recruitment between a shoulder width grip and a wider grip.

Research doesn't always translate into practical application, but I found this to be interesting. IF the results are accurate, may as well not stress the shoulder joints as much using a very wide grip.
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Old 06-25-2014, 11:04 AM   #7
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Quote:
Originally Posted by TKDwarrior View Post
Research doesn't always translate into practical application...
This. Although I always find the EMG stuff interesting, I also find that it doesn't seem to corelate with what people I trust have been preaching for years. I once heard Louie Simmons say that EMG studies showed that quad recruitment was the same for wide stance and narrow stance squatting. All you have to do it a high rep set of each with moderate weights to know that this isn't the case when it comes down to it. I don't think Tom Platz would have gotten the same quad development if he had tons of hours of high rep, heavy wide stance squats.
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