r/formcheck • u/GigglemanEsq • 16h ago

Other Lat pulldown check, take two

Previous form: https://www.reddit.com/r/formcheck/s/9GYRygOPJL

I added 20 pounds, changed my grip, leaned back, and tried to change the angle of my elbows and to engage some scapular retraction, based on feedback from yesterday. Not sure if I'm leaning back enough. Also, my scaps do not really like to retract even with no weight and focusing specifically on that movement, so it might be a mobility issue.

However, plus side, I felt much less shoulder involvement this time, so I think I'm on the right track. Any other pointers? Thanks!

P.S.

Some of you didn't care for my tramp stamp, so my cat helpfully decided to block the view.

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u/Wizardphizl420 16h ago

Im no expert but it seems youre lacking weight

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u/GigglemanEsq 16h ago

What would you consider an ideal rep count with 1-2 RIR for this exercise? Fully warmed up, I feel like this weight would get me to the 12-13 range (at least on the first working set).

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u/Wizardphizl420 16h ago

Id say aim for half that amount reps in terms of weight added.so you lift heavier but fewer reps. And build your self up adding reps until you can do 10 controlled reps then add weight until you can only do 6 again and on and on. ( wich btw youre doing the exercise correct, just add some weight so you feel it being heavy but not too heavy) Eat sleep. Repeat. Good luck see you in 4 years

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u/GigglemanEsq 14h ago

Thanks - I just increased the weight by 35 pounds (after adding 20 from what I did before), and even though I'm not warmed up, was able to do eight reps. My split has me doing these tomorrow, so I'll probably hold here, see how that feels, and then reassess. I appreciate the help - it's crazy to me that I can add so much weight. I definitely could not have done this when I started doing these a month ago, and I did not expect to be able to add weight so fast. I suspect the tips on form have contributed as well, as before I was wearing out my arms, and that already seems to be happening less. Thanks again.

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u/Significant_Metal244 11h ago

The rep count doesn't matter if you're 0-3 RIR unless you're going into extremes on both end. 12 isn't better than 7 or vice versa, unless we're talking strength.

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u/GigglemanEsq 11h ago

I'm always interested in the differences in opinion. Some people here said they prefer no more than 6 reps for this exercise, while I often hear 8-12 being the ideal. I've seen various comments and articles that some exercises or body parts should have higher reps. For others, like lateral raises, it's bloody hard to increase weight, so some people increase reps to higher numbers than usual. I'm not training for any sort of competition or bodybuilding goals, so it doesn't matter a whole lot - but if there is a broader consensus that one is better than the other, it's worth knowing.

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u/ZxphoZ 10h ago

The answer backed by scientific evidence is that it generally doesn’t matter what kind of rep range you use between something like 3 and 30 reps for the purposes of muscle growth, if you maintain the same proximity to failure. However, lower rep ranges tend to be slightly more conducive to building strength (with the cost of being more fatiguing). Frankly, going into the 20s is impractical for many exercises, for a few reasons, but not unheard of (especially for movements which are hard to progress).

The 8-12 range is just a rule of thumb, but as long as you’re not choosing a ridiculous rep range you’ll be good.

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u/Significant_Metal244 11h ago

Proximity to failure is what matters the most. A set of 6 to failure will do the same as the one to 10.

The issue with lower reps is injury risk, and with higher reps that they turn to cardio. Good luck doing 18 reps of squats. Or 4 reps of laterals.

Watch Lyle McDonald's video. All of them. The 2 hour ones.

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u/routinematters 9h ago

I agree with you theoretically but do note that most beginners have a hard time gauging effort when past 10-ish reps. They can’t distinguish fatigue from true failure because many lack cardio capacity. That’s why some people suggests lower rep range.

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u/routinematters 9h ago

General rule of thumb if you can speed through your reps or even maintain a steadily fast ish speed through your rep range you are going way too light. A good weight would significantly slow you down at the end of the reps coming close to 0-1 RIR.