| BTN (behind the neck) pull-downs | Week 1 of 12, Day 3 of 84
Well, a post earlier today on the topic got me really wondering. So I went out and dug around. What I've found really confirms what Emma said in her post - there really isn't proof that you would GAIN anything from doing the pull-down behind the neck, so why risk it? This message from Dr. Mel Siff I think goes into great detail, for anyone interested in the dynamics of BTN pulldowns and reasons why they are presumed dangerous (even if they really aren't):
-- begin quote ascribed to Dr. Mel Siff, acquired from http://staff.washington.edu/griffin/delts99.txt --
Several comments on the alleged dangers of behind the neck (BTN) pulldowns
presume that this necessarily causes excessive lateral rotation of the
humerus. While this certainly may be the case with some ways of BTN pulling,
it is not always true of all methods of BTN pulling, such as those used when:
1. You sit very close to the pullup machine so that you can pull the load
directly downwards, thereby not producing any externally rotating torque
about the shoulder joint
2. You face the pullup machine and lean forwards so that you can pull the
load down at an angle which minimises the tendency to external rotation of
the shoulder.
While I have no particular affection for the BTN exercise and see no really
compelling reason to use it regularly in place of the wide variety of
pulldowns in front of the neck (except possibly to offer one form of training
adaptation to external shoulder rotation which occurs in many throwing
activities), one still should not attribute specific injuries to any single
given exercise like this, when the risks may be more closely related to the
manner in which that exercise is executed or prescribed.
Possibly pulldowns, like power cleans, standing presses, presses behind the
neck, good mornings, snatches and full squats indeed are easier to perform
incorrectly for relative novices, but this does not mean that they cannot be
executed very safely and effectively, if care is taken to learn them
correctly to suit your specific structure.
If one examines the clinical records of sports physical therapists and
orthopaedic surgeons, it is far more likely that you will find far more
shoulder injuries that are caused by common popular sporting activities like
baseball and other throwing and hitting sports than by BTN pulldowns among
bodybuilders.
Many colleagues of mine and I have trained or trained with numerous
bodybuilders, athletes and pretty average clients who have used BTN
pulldowns for many years without injury, so the 'workplace' does not suggest
that there is a major epidemic of shoulder injuries resulting from this
exercise. I am still curious to see peer-reviewed references which provide
clinical proof that a significant number of shoulder injuries correlate with
the use of judiciously performed BTN pulldowns.
Those who contend that the BTN pulldown produces excessive force in the
anterior structures of the shoulder need to sketch a free body mechanical
diagram to note that the shoulder joint is not passively forced into
significant external rotation if the load is pulled vertically downwards
(thus there is no force component to produce a moment that results in any
form of rotation of the shoulder). In other words, the argument concerning
excessive lateral rotation of the humerus is concerned more with faulty
technique than a faulty exercise.
Dr Mel C Siff
Denver, USA
mcsiff@aol.com
--- end quote ---
posted by Jeremy on 4/2/2003 8:45:15 AM | | GREEN DAY is not just a band! | Week 1 of 12, Day 3 of 84 cont...
Coz that's what I'm having every day!
Here's what green days have done for my wife:
And, for some strange reason, even though I shut down the business last JUNE (that's 6/2002) the web site for Peak Physiques is still up! So, if you're interested in an old attempt at a menu creator or a page that is full of utilities, just click on the links to get there!
Last night was rest night. By 8:00pm I was already counting sheep as I was preparing to put my daughter to bed, so I decided to listen to my body and catch up on rest. We were out in a heartbeat, and of course she was excited because she got to sleep in the "big bed" with Daddy. I slept like a ROCK and feel 900% refreshed today. I didn't give myself a yellow square because I will be lifting the same workouts, just shifting the schedule. Now if I MISS a workout this week, then you're going to see yellow ... yeah, right, like THAT will happen.
Emma, interesting post on the form and pull-downs. One thing I find is that while there are many wrong ways to do exercises, there are many right ways as well. For example, take the stiff-legged dead-lift. It is en vogue right now to say you must keep a "straight back" for the entire exercise, because rounding the back is the enemy. However, doing a full range to the ground and rounding the back is a perfectly valid way of performing the exercise. This works the lower back muscles and of course the weight should be adjusted accordingly, no need to excessively load it when working both the hamstrings/glutes and the lower back. I still see people blow a gasket, however, when they see the rounded back ... as if good mornings are the only exercise where this is allowed!
As for the lat pull-downs to the back of the neck, I understand the stigma associated with this as well. I was at a seminar with the Australian strength coach Ian King, and he addressed the issue. His take was that this is contraindicated when you have weak shoulders or a previous, say, rotator cuff injury, just as doing good mornings with prior back injury would be. However, for a perfectly healthy individual, he felt that the behind the neck was appropriate for phases of working out, especially due to emphasis on scapular retraction behind the neck. I've always found them useful and alternate to the front and to the back. I haven't found any information that indicates why behind the neck would be bad for a healthy adult, but I am always looking for more information and would love any references if they're out there!
The chest blaster I posted yesterday will happen tonight, probably doubled with HIIT unless I decide to push my workout over into Sunday. Had perfect nutrition so far. Today's unconventional eats:
Breakfast: a lot of fruit
Lunch: scrambled eggs (3 whites, 1 whole) with broccoli and a bell pepper
Afternoon snack: 1/2 cup of mixed nuts
Dinner last night was grilled tofu on whole wheat with sprouts and roasted mushrooms and peppers with baked blue corn chips.
YUM!
My poem for today is a portrait of what death appeared to be to a young teenager who had not found Christ yet:
Young and Old © 1992-2003 Jeremy Likness.
I first locked eyes with him
When I was new, unformed:
A thing of emotions.
The night savored his essence,
And in shadows there are lies.
Yet still, lounging
(on the front bumper of a car, as it were)
His casual languor frightened me,
And then he was my friend.
When soon I saw his gentleness
(The animal was sweet, and
The car did not deviate)
I thought of flowers
(In the forest there is a secret).
I did not like his selfishness, when
With so many tears, Mother,
She asked for something back
From the sour balm of Earth-flesh.
Still walked I, knowing
Friends no more we could be, when
Over my shoulder burned his eyes.
His robe was tattered, yet
I could not see the farmer's tool
(Hewn were the ears of corn,
Waiting in an eager silo).
I last locked eyes with him
When I was aged, malformed,
A thing of emotions.
When he came, I pleaded,
But a friend was lost, when
I felt a cold chill brush against my face.
Suddenly my clothes were not right,
And I was startled to find
The scythe in my hand
With the world looking on.
posted by Jeremy on 4/2/2003 7:16:01 AM | | Thanks, MARIE!!!! (And WHEN is the BEST time to WORKOUT?) | Week 1 of 12, Day 2 of 84
We just received a BEAUTIFUL gift in the mail. My daughter couldn't WAIT to put it on, so we took this picture ...
Thank you, thank you ... she LOVES IT!!!! In the slots above, I have my daughter at her first visit to the dentist, and feeding ducks at a local park. Isn't she FUN?!
Yesterday was all green, no worries, mate. Today is giong to be more of the same. See, I've already committed and made that decision. Now it's not about effort or lifting weight or preparing meals, it's just psychology. It's that mind playing tricks and out-tricking it. Before, it used to be a mental game for me. Now, in Christ, ALL THINGS ARE POSSIBLE!
Today's rabbit fare:
Breakfast: grapes, apple, pear, blood orange
Lunch: sprouted grain bread with almond butter, baked veggie chips, soy milk
Afternoon snackola: black beans and corn soup, broccoli, seasame crackers
Last night's awesome dinner: soy meatloaf and broccoli
And the house of pain will be playing our feature this evening, brutal chest and triceps annihilation:
2 x 4 - 8 reps Bench press
2 x 4 - 8 reps Incline bench press
1 x 4 - 8 Decline dumbbell press
1 x 4 - 8 Flat dumbbell flyes
2 x 4 - 8 Reverse grip bench press
1 x 4 - 8 French press
2 x 4 - 8 Triceps push-downs
1 x 4 - 8 Weighted bench dips
If you wonder why my target is a range (4-8) it's a concept I like to do with training. Instead of finding my one rep max, I find my target rep range. For this phase, I've chosen 4 - 8 which is a balance between strength and hypertrophy training, more towards the strength end of the continuum. When I say 4 - 8 reps, I give an ALL OUT effort. If I hit that range, great. If I don't make 4, the weight is too heavy and it gets lighter the next round. If I hit 8, then the weight is too light and I increase it for the next round. Therefore I auto-adjust into the desired range.
I also wanted to share something about scheduling.
WHEN IS THE BEST TIME TO WORKOUT?
To me, there is no debate, but others will debate this. It's WHEN YOU ARE MOST LIKELY TO STICK WITH IT! That simple. I have seen people SWEAR that the morning is the best time, but they're not a morning person, then they struggle to get up and miss 3 workouts every week and then complain because this workout stuff is just not what they're cut out for. They'd rather miss half of their workouts on the premise that morning is the best time to train, rather than move it to the evening and hit all of their workouts! We know that people who train in the morning consistently stick with the program. But there is no evidence that they stick with it BECAUSE they train in the morning ... just as easily, people who stick with training programs happen to be morning people! Fact is, it's better to have 6 workouts that are DONE than 3 workouts that are done in the morning! So pick the time that works.
Me? I'd prefer to alternate weight training and cardio. I like the built-in rest this provides. However, on Wednesdays I have church and therefore not much time to weight train, and my workout partner is not available on Friday or weekends. Sunday I try to devote to church and family and take as a rest day. So, what does my schedule look like?
Mon - weight train
Tue - weight train
Wed - 20 minute interval training
Thu - weight train
Fri - 4 minute sprint training (4 minute warm-up, 4 minute cool-down)
Sat - jogging
Sun - Rest
Okay, so I have TWO weight training sessions in a row. Again, instead of bending myself out of shape, I've adjusted the program to accomodate our schedules. I'll still GET the training done, but in a way I know I'll be consistent!
Take care and keep it green, everyone.
Jeremy
posted by Jeremy on 4/1/2003 7:09:30 AM | | All Good Things Start Somewhere | Week 1 of 12, Day 1 of 84
"The shortest distance between two points is NOW. If you wait too long to take control of your life, your goals may slip away. Physique transformation begins with the decision to change, and is characterized by the evolution of your dreams from mere aspirations to true milestones of achievement."
I'm taking action ... NOW! I'm done complaining, whining, making excuses, being stuck in a transition, etc. I had to take a journey to get my spiritual life straight, to prioritize, to do many things. Now, training and nutrition aren't taking top priority. Nope, God, church, and family will always come first. But part of devotion to these means keeping my temple in top shape. That's what I'm going to do!
Today's fare:
Breakfast - strawberries, grapes, and a blood orange ... slurp!
Lunch - scrambled eggs (3 egg whites, 1 whole egg) with some soy milk and a pepper
Afternoon snack - mixed nuts (including soy nuts)
And who knows what my beautiful wife will have prepared for dinner?
Today's workout:
2 x 4-8 reps Squat
1 x 4-8 reps Front Squat
2 x 4-8 reps Leg Extension
2 x 4-8 reps Stiff-legged Dead-lifts
1 x 4-8 reps Dumbbell Lunges
1 x 4-8 reps Leg Curl
1 x 4-8 reps Smith Machine Lunges
WOO-HOOOT!
posted by Jeremy on 3/31/2003 7:07:37 AM |
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