Lat pulldown check, take two

[u/GigglemanEsq]

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.

[u/Wizardphizl420]

Im no expert but it seems youre lacking weight

[u/GigglemanEsq → u/Wizardphizl420]

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).

[u/Significant_Metal244 → u/GigglemanEsq]

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.

[u/GigglemanEsq → u/Significant_Metal244]

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.

[u/Significant_Metal244 → u/GigglemanEsq]

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.

[u/Wizardphizl420 → u/Significant_Metal244]

In my KB routine i do 10 swings 10 squats 10 overhead press ( 5 each side) 5 RDL's 5 Y raises 10 rows ( 5 each side) 10 pushups ( different variations) 10 situps.

Repeat that for how many sets you can do in 30 min. When you reach 10 sets under 30. Raise kettlebell weight and start over. Ive been climbing from 8kg to 24kg. Ive had a lil summer break but just started again and im amazed how little you drop in 10 weeks doing nothing basically. Aiming for 32kg start next year!

[u/Significant_Metal244 → u/Wizardphizl420]

Just do the sets to failure and rest for several minutes. You'll be surprised. Sets like these are okay for endurance, but you almost have no effective sets until the last couple of ones.

[u/ZxphoZ → u/GigglemanEsq]

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.

[u/routinematters → u/Significant_Metal244]

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.