T Nation

Too Many Band Pull-Aparts ??


#1

Is there such a thing ? right now I'm doing 150-200 spread out through the day(with an EFTS monster mini if it matters) and was just wondering if anyone who also did alot of band pullaparts day in day out had any negative side effects from them.Would it be pushing it to add another 50 or so to the daily volume ? Thanks


#2

why do you feel the need to do so many?


#3

[quote]swhole milk wrote:
why do you feel the need to do so many?[/quote]

Right now I’m doing a lot of pushups daily to get ready for boot, so I decided to do a bunch of band pull-aparts to help keep my shoulder girdle balanced.


#4

i’ve never done >200 a day, so i guess i don’t know… but it seems like it could reach the point where one might ask, what’s the point? (if doing less does the same job)

if you feel 100-150 is currently keeping your shoulders healthy i guess i’m unclear why you want to increase the volume?


#5

[quote]swhole milk wrote:
i’ve never done >200 a day, so i guess i don’t know… but it seems like it could reach the point where one might ask, what’s the point? (if doing less does the same job)

if you feel 100-150 is currently keeping your shoulders healthy i guess i’m unclear why you want to increase the volume?[/quote]

Yeah I guess you are right in regards to less volume doing the same job.I kind of just wrote down the part about 50 more because it was on my mind at the time.Any thought on whether The daily workout for the traps and rear delts could reach a point where they would burnout so to speak ? Thanks


#6

i’m sure there is a point where burnout could occur, but exactly where that point is will be determined by things like: your technique, other training, your strength levels, et cetera

keep in mind band pull aparts are for shoulder health, not hypertrophy or strength gains… thus i wouldn’t alter your protocol unless you have a better reason than wanting to increase the volume. honestly, you shouldn’t be approaching burnout on a remedial exercise… that is an exercise in irony… lol!


#7

What is better suited for conditioning and endurance during climbing: slow steady cardio - running or rather prowler trainings?


#8

No idea why this happened, but my rotator cuff actually started hurting from doing light band pull aparts for high reps. What helped me the most was adding overhead presses with a neutral grip and neutral grip bent over kettlebell rows. I like the kettlebells over dumbbells because of the greater diameter of the grip.


#9

Its easy to fool yourself that you’re getting good at pull aparts: I fell into this trap myself. Easy way (I was using a choked light band and considering moving to an average) start high, ~eye level and pull out and down to upper pecs. This uses lat strength and bypasses the muscles that pull aparts are meant to target.
Alternative, better, way: hands level with shoulders or slightly lower pull out (not down) and hit upper chest, relax, lower hands slightly and pull out (not down) and hit mid chest (nipple level), relax, lower hands again and repeat to hit lower chest. I now use this with a choked (one end wrapped around one hand to effectively shorten the band) mini, I work down then up until I hit 15-24 reps. I sometimes use a ‘super mini’ band (similar resistance to a monster mini) but holding the outer ends.
If the intention is to strengthen then I dont see a reason to do more than 50-60 a day.