I tried this stretch this morning - you have to make sure the foot strap is positioned correctly and your leg needs to be slightly turned forward so the femur bone doesn't smash into the hip socket...
Advanced Total Gym training program. Everything is fairly higher volume 8-20 rep range with probably 3-5 sets on an exercise: Mondays and Thursdays Upper body. Tuesdays and Friday Lower body:
13 exercises for upper body
12 exercises for lower body
So 25 exercises in all.
What's not included? Iron Cross. Chin Ups. two-legged squats. Ab crunches. plenty more if you really think about it....still the above exercise program covers enough!
So here is the Total Gym flip chart giving the same above "advanced" program
They include some of the upper body in day 2 though - strange.
I think that's a different lady also than the VHS training vid - because she is more flexible! Wow.
Pullups work your back a bit more and your biceps a bit less vs. chinups. Pullups are harder, especially if you do them from a real dead hang, but for me have lead to ridiculously large lats and deltoids. They also work your biceps quite a bit, so it's not like they're being neglected.
You can work in plenty of variations as well, such as wide-grip, and parallel grip pullups, to get a bit more targeted/strenuous workouts. When you can rock pullups, you'll be an all-star at chinups, but not vice versa.
https://www.reddit.com/r/Fitness/comments/h4waq/lat_pull_down_vs_chin_ups/
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