T Nation

Working Pulls into HP Mass Program


#1

What kind of pulling lifts would you work into CT's HP Mass Program and on what days would you do em?


#2

YES! I was wondering the same thing myself. What type of lat exercises? What kind of sets and reps? I know that CT mentions lats but he doesnt get too specific about exercises, sets or reps. He really

Check out the template put up on the forum to find out what days to do lats, you make a seperate day for them.


#3

he mentioned 6-10 reps for lat exercises often holding the contraction for 1-2 seconds, not emphasizing the eccentric portion of the lift, I know hes a big advocater of the 'thibs pulldown' using the ab straps on a cable machine, not sure what else for lats but I know they used a standard pull over machine as well in some of the livespill videos.


#4

I don't think it matters too much, hes said that biceps and lats respond better to higher reps lots of variation and volume in general so i don't think exercise selection matters greatly, just use common sense.


#5

When doing the sets. Are most people ramping when doing bi's and lats or using say 60% of 1RM.

I was using the 6-12 rep scheme and ramping up the weight. I was looking to keep it in that range and using a particular weight until I felt as though I had 2 reps left.

Say for example: Hammer curl 20x12 25x10 35x8 40x6 then I dropped the weight 20% and went until failure.

Anyone do anything similar?


#6

If I remember correctly, CT mentioned doing 1 or 2 lighter sets for pulling excerises then doing straight sets afterwards.

Personally, this seems to work well for me. I like doing my sets in the 6 to 8 rep range using roughly 75% to 80% of my 1 rm (the weights vary depend on how I feel that day).


#7

If I remember correctly, CT mentioned doing 1 or 2 lighter sets for pulling excerises then doing straight sets afterwards.

Personally, this seems to work well for me. I like doing my sets in the 6 to 8 rep range for weighted excerises and barbell excerise using roughly 75% to 80% of my 1 rm (the weights vary depend on how I feel that day) and 10 to 12 rep range for dumbell excerises.

I also seem to get a good pump from the way he advocate doing pulling excerise and recover faster, not to mentioned being to able to include additonal session of pulling day without feeling fatigue, all good stuff.