Whouldn’t it make it difficult to reach true failure in the lats if the biceps terminate early because of the grip? Not saying the biceps will outlast the lats if the grip changes but they will certainly last longer.(such as palms up close grip pulldown) If anything to reach true failure in the lats you would need to terminate the weak link(biceps). Pre exhausting the lats(with isolation exercise such as straight arm cable pulldowns) then superseting to this exercise would allow the fresh biceps to kick in after the lats fully fatigue(overload).Thus reaching true muscular failure(overload) in the positive rep portion of the lats(aswell as the biceps).

Very good article though. Hope to see more in the future they are always insightful to my thinking in the bbing world.

I have to say, I’m so impressed with a few tweaks I’ve made (changes) to your outlined THT 2.0 routine. Tweaks such as cable preachers for Biceps, Peck Deck for chest rather than heavy dumbell flies to name a couple. I have truly already reaped the benefits! Following your routine, I don’t do back until Friday so I will do this new form of Lat pull downs and em excited as all hell to feel the difference in the PCP!

My gym has great equipment, hammer strength lat pull down machine but funny as you said, the set grip is too wide so therefore, when I’m trying to reach failure on my lats, I find my arms are giving out before that! I’m picking up some straps and will incorporate this movement. Oh and by the way, those french curls for tricep going past the head are friggen amazing!! I keep getting guys walking up to me after a set telling me not to go past my head LoL but clearly, that’s BS, when it feels so good as they stretch back and get full motion!

Cheers to you Mark! I’d love to contribute more with you on some things, hopefully I can get in contact with you with regards to that.

Well done!

Please suggest me if i take Whey protien with Createne monohydrate will it be a good combination for building muscles?

Deepak Pradhan

Mark, you always keep the hits coming. I’ve really got to get around to submitting some before/after shots.

Keep hittin’ ’em hard.

Adam
North Bay, ON, Canada

@Sunil

I think you need to increase number of excercises for biceps. Try preacher curls and incline dumbell curls. You need to train your back a little bit more. Try barbell rows and deadlift. This should help you.

I’ve got a response to your query. There is a similar machine at my gym (without the bar and with movable handles). To give you an idea, My machine is a Nautailus wherein you face inwards and pull the handles down towards the chest from above.

I have experimented with this problem, and the hardest hit I have found for good Lat development is if you hold your handles as if you are doing a T bar row above your head, and you pull the handles down towards yout chest as if they were in a fixed flat bar posistion (exactly like in the video – it just takes more control on your behalf). Aim to have your hands a bit wider then your chest and you are done.

I prefer the bar Lat pulldowns but if Im strict on the Nautilus I can get as good a workout.

Regards

JM

Very nice website,iam from India and here in India peoples lacks knowledge,iam recommending this beautiful website to as many friends of mine,sir it would be great if you post a topic on how to build big biceps…iam only 10 mths old in the gym and i gain only 1.5 inch biceps without proteins etc,only natural diet but i do take vitamin c and e and dextrose after workout….

Iam concentrating on building biceps…so i do only barbell curl ….4 sets

Below is the workout
DAY1
FLAT BENCH PRESS
INCLINE PRESS
DECLINE DUMBBELL PRESS

DAY2
SQUAT
OVERHEAD PRESS
UPRIGHT ROW

DAY 3
BARBELL CURL
SKULL CRUSHER
TRICEP PULL DOWN

mark IS THIS WORKOUT OK?

I have good shoulders,traps,but mine chest and biceps are not so good.,,,so iam concentrating on these….pls help mark…..

hey, now *there’s* an idea for a column or series of columns: “the ultimate small space gym” – design a whole set of workouts around dumbbells, maybe small bars and only a floor, small bench or chair (or bed) and maybe a swiss ball or something like that…you’d get the whole NYC crowd 😉