Comments on: How To Do Close Grip Pulldowns

By: Mark McManus

Mark McManus — Mon, 26 Apr 2010 10:07:57 +0000

@Louis. If you can hit 12, it’s time to add some weight.
@Will. It’s fine to switch so go ahead and start the new cycle and make the change when the new book is available for download.

By: Will

Will — Sun, 25 Apr 2010 17:41:50 +0000

Mark,
I recently finished off a THT cycle and have basically come to the end of my 7-10 days off. I was hoping the new program would come out in time for me to start a new 10 week program. But it seems we will be off a week or so. Do you recommend that I just start Total Anabolism 2 again and switch when TA 3 comes out or what? Any suggestions? Thanks!

By: Louis

Louis — Sat, 24 Apr 2010 14:46:35 +0000

Good post Mark,
Hadn’t realised how effective the pulldowns would be on biceps (thought of them as more compound/back focused)
One question, how would you rate the good old chin-up in relation to this in terms of form for targeting the biceps and (if adequate) at how many reps would you reckon weight needs to be added.

Cheers

By: michael

michael — Sat, 24 Apr 2010 06:50:54 +0000

Thanks mark! It was definitely hard to finish a set doing it that way. thanks

By: Mark McManus

Mark McManus — Thu, 22 Apr 2010 12:34:41 +0000

@Michael. It simply means that on the negative part of the rep, don’t straighten out the arms fully before starting a new rep. Straightening or “locking out” the arms will take the resistance off the lats in regular pulldowns, and off the lats and biceps in these underhand pulldowns.

By: MIchael

MIchael — Wed, 21 Apr 2010 23:35:17 +0000

You never explained it too me last time since the site got hacked but what did you mean by keeping the muscle on contracted at the top of the rep and not locking out your arms.

thanks

By: Mark McManus

Mark McManus — Wed, 21 Apr 2010 19:07:08 +0000

@Will. I said last week it would be 2 weeks but because of the hacking incident it will be more like 2 weeks starting today. It’s basically written up I just need to finish off the tutorials and polish up the text.

By: will

will — Wed, 21 Apr 2010 18:39:53 +0000

Mark
The new THT program, will be looking to get in a few days, week, two week? Im pumped for it! Can’t wait

By: MJ

MJ — Wed, 21 Apr 2010 17:35:20 +0000

LOL, this is insane. I’ve been doing tons of research and it all seemed to point to this being one of the best bicep builders out there, although the masses will blindly repeat bicep curls as the end all because they read it in the magazines.

One important thing of note is on the negatives, to only let the weight go up as far as you can while still keeping your scapula retracted.

My current bicep routine is working up to a set to failure of these pulldowns, cable preacher curls, and then finish with a set of incline hammer curls to destroy the brachialis. My arms have always been my worst bodypart, but this is quickly changing. 18″ here I come.

By: Mark McManus

Mark McManus — Wed, 21 Apr 2010 16:31:01 +0000

@Matt. The new exercises are to reflect the research findings on max muscle fiber recruitment that I spoke of in earlier articles (muscle function and resistance at PCP). Optimized form still plays a role but only at the end of a set. The whole program will need to be read as a whole to get a better understanding.

By: Matt

Matt — Wed, 21 Apr 2010 15:25:15 +0000

I’m confused.. You’re adding so many more exercises to those that where in your THT book and you no longer seem to believe in the concept of optimized form… Did all that go out the window?

By: Shane

Shane — Wed, 21 Apr 2010 14:17:03 +0000

Looks great! I’ll add it in Mark.

By: Albert

Albert — Wed, 21 Apr 2010 14:16:35 +0000

Gotta remember to change the passwords every so often!