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  1. #1
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
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    2 second pause on chins/lat pulls

    i've heard a lot of stuff about pausing for 2 seconds on chins and lat pulls.... if this is the case for those two excersices, should the same be done for t-bar and cable rows?

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    withoutd0ubt's Avatar
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    no one have an opinion on this? no one here pauses for 2 seconds on the contraction when doing chins/lat pulls?

  3. #3
    Shredz is offline Respected Member
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    I don't know about a 2 second pause..but you should be definetly holding it for a beat and get a tight hard contraction on each rep. Holding a chin up for 2 seconds IMO is going to be pretty hard expecially if you are doing wide grip chins.

    Just get that full contraction and flex hard on each rep, and don't forget to get the stretch at the top either. This can be done on each exercise.

  4. #4
    withoutd0ubt's Avatar
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    get a stretch at the top.... i've heard that you should keep your shoulder blades retracted on chins/lat pulls so when you stretch do you still keep them retracted, just stretch as much as you can or do you "unretract them" every rep?

    i only do a good pause at the contraction, not for 2 seconds but maybe 1 second

    thanks

  5. #5
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    It's excellent if you're a beginner and want to really feal it in the lats, one of the tougher parts for a beginner to isolate.

  6. #6
    Shredz is offline Respected Member
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    Also try and drop your traps down before you do pulldowns. Doing this takes them out of the movement and then it allows the lats to do most of the work.

  7. #7
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    Re: 2 second pause on chins/lat pulls

    Originally posted by withoutd0ubt
    i've heard a lot of stuff about pausing for 2 seconds on chins and lat pulls.... if this is the case for those two excersices, should the same be done for t-bar and cable rows?
    Yes press your shoulderblades together on top or when the tbar is at it´s highest for a sec. And go down controlled.

  8. #8
    withoutd0ubt's Avatar
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    thanks everyone

  9. #9
    chinups Guest
    ARE WE TALKING ABOUT CHINUPS???

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