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Rack Pulls ?

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Dano22

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Anybody incorporate heavy rack pulls for mass? I enjoy them, one volume based , and one heavy based workout per week. Thoughts on ways to make them more beneficial for muscle mass?
 
I do them often as have low back issues. Best thing would be moderate weight for as many reps as you can stand.
 
I agree. I lose feel once I hit a certain weight and then it’s just fun from there . I’ve kinda ran out of back excercises and getting a little bored . Bought a new t bar attatchment which has freshened things up really nice but other than that it’s just Bent Rows, Bench DB rows, Racks , 1 arm rows, variable cable rows. That trap exercise I believe Wesley mentioned a while ago has really sparked growth in those bad boys . Kudos to him
 
Dano22 said:
Anybody incorporate heavy rack pulls for mass? I enjoy them, one volume based , and one heavy based workout per week. Thoughts on ways to make them more beneficial for muscle mass?
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Both work. If experienced : twice or three times but , depends on layout of other muscle groups. I did 3x a week but, it doesn’t work for everyone. I like that rack pulls take the legs out of the lift and you use mostly back. You can do them once and deads another day split also

Max
#train
 
A.font401 said:
Have to try to keep up with all the big guys here lol thanks bro!
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Lol like you said you are the smallest guy in the gym but you look pretty big to me!
 
I have back issues so I love rack pulls. I do them in the 3-6rep range anything over that and the volume irritates my lower back. I move my hands out pretty far as it hits the lats more. I also do them on smith machine as it doesn’t irritate my lower back either.
Switched back to DC and I be running it for atleast the next couple of years and this one of my favorite back thickness movements
 
Yea I throw them in my routine sometimes. Wide grip when I pull.
Just don't bounce the bar off the spotter bars. Don't know why people do that.
 
Slayingmetal said:
Yea I throw them in my routine sometimes. Wide grip when I pull.
Just don't bounce the bar off the spotter bars. Don't know why people do that.
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True and I try not to do that either so I prefer to just lightly touch the spotter bars then pull back up.
 
MindlessWork said:
True and I try not to do that either so I prefer to just lightly touch the spotter bars then pull back up.
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I come to a complete stop at the bottom and then pull back up. Slowly placing the barbell on the spotter bar.
 
Slayingmetal said:
I come to a complete stop at the bottom and then pull back up. Slowly placing the barbell on the spotter bar.
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Yes that's another good way but I prefer touch and go, despite my grip tending to give out after a while. Coming to a dead stop at bottom gives me a chance to reset grip.
 
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Just recently started incorporating these into my routine. They’re awesome and really helping with my low back pain believe it or not
 
I like them fine. My traps like moderate-low volume per set and heavier weights -- the high rep stuff will induce a burn and pump but not so much growth. This is not the case for most of my muscle groups, so who knows what's going on. A good warm up, and my back doesn't give me any problems, so rack pulls are a pretty good choice.
 
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