I use rope a lot and really pull the rope apart at the bottom , I use the z bar and v bar also . I don’t really focuse on the amount of weight , but constant tension on the muscle and breaking it down !
exactly.. full true ROM, mechanics of the movement.
I to use a lot of ropes/cables. Fuck the weight, make anything feel heavy if the mind to muscle connection is there.. It's all about that tempo, that lockout squeeze at the end, hold it, slow negative and NO hold at start, fire away instantly back into the movement with a TRUE nice ROM.. feel the TRUE mechanics of the ROM.. Once people have to muscle it and form compromises its no longer effective.. This is one of the movements where cheats don't work. If form falls apart, drop set that mother fucker and rip 2 more, if form is shit again, drop again.
Or get it on the next set.
1) One great way to do these is single handed pull downs, use the ball on the cable.. single hand in front of chest. and when at failure someone can use the other hand with just 2 fingers to help assist with a few more reps by pushing on the wrist/cable of the the hand in motion.. Great self assisting movement. Between sets, do full tri stretches for holds of 30-60 secs and repeat movement. if done right, not much is need for tris..
Example:
CHEST/TRI (side delt pump) DAY
Chest routine
Tri's
1) Rope pull downs 4 x 15 or V-bar
2) single handed pull downs, either in front or have back facing cable machine 2 x 12
3) dip machine 4 x 10-12
4) slight incline on portable bench, DB skull crushers or laying on floor BD skull crushers
delt pumps Movements
Later in the week on shoulder day, toss in 1 Tri movement of choice on cable. V bar
, behind head rope tri extensions
, supinated cable single hand grip
. the list goes on..
4 x 15
Love cables!