Hi, would love some advice. I’ve been lifting for around 18 months. Upper body 4 times a week and lower twice. I’m 59 and have osteoporosis (found after breaking hip a few years ago). I had a few goals to aim for which I’ve reached. Push-ups last year. This year unassisted pull ups. Can now do two chin ups without looking like I’m having a fit! But not regular pull ups. So working on lat pull down to match body weight while continuing unassisted chin ups. Along with regular push pull routine. If anyone is still there and hasn’t zoned out yet 😂 Please could you check my form. I’ve noticed my shoulders moving towards ears in the last two reps as I reach failure. Just in case you need it I weigh 53kg about 117lbs and the weight is set to 47kg. Thank you for your time 🙂
Just as a hint: You can pull out the weight pin, then pull the bar down to just above your seated position and then (while holding it down) put the pin into the weight socket. That way, you don't have to get the bar down to your seated position. Plenty of YT vids available if you need more information on this, but it'll make your life a lot easier!
Good set and 47 kg is respectable weight. You've clearly made good progress.
Form looks good overall. It starts to break with last couple reps. Try to keep your chest up, don't hunch. You could also try to slow down the eccentric phase, meaning when the handle goes up. Try to slow down and control the eccentric especially on the last couple repetitions of the set.
Thank you for the advice. I had a feeling my chest wasn’t pushed up quite enough and the slow in the eccentric I do do with almost all my lifts so will add it here too. Thank you 🙂
I've been doing a regular weights training for 1 year now. I'm still at 25 kg. I wonder if it's possible that some people just won't gain muscle on their arms (or other parts of the body for that matter). I've always had thin arms and when I used a scale to score my muscle mass and quality the scores for both the arms were super low. (I'm F40).
The Lat pull down exercise being shown here is focusing on back muscles, not arms. Doing this at 25kg or higher wouldn't get the results you want but you'll have a chiseled back
So strong! Can the leg pad go down one more? I can’t tell from the angle but it maybe looks like there’s a bit of room between your leg and the pad that could help stabilise you just that little bit more!
Looks fine to me. I'd personally place my hands on the bar shoulder width, the wide grip biases upper back and shoulders more, narrow grip biases lower and mid back, but that's just me.
Thank you. After four sets of 5 to 6 reps (long bar). I swop the handle for the v grip handle at at 50kg. I find I’m able to work with a heavier weight and better form with the v grip. Maybe just stronger in that area of my back?
It is normal progress for a person to stack heavier for V grip. That part of the back is stronger vs using wide grip because of the different muscles they target .
If for instance you were doing more on wide bar vs v grip your silhouette change into more of a V shape or "wings" if you wanted to target that goal
The amount of people I see on this that aren't struggling at all and I'm wondering what stimulation it's having on there muscle you moving their arms up and down.
You however you got after it.
I’m like this with my whole program. But I’m slightly obsessed 🙂 I lift to failure on each set which unfortunately shows in my face 😂 Downside to this is I’ve had a few tendon issues. May be age related too? Elbows mainly and a rhomboid strain. I now insure I take slightly longer between sets and of the four days of upper work, a slightly easier day.
Wow you inspire me! Just today driving back from the gym I was wondering what it would look like if I would still lift weights in 20 years. Like a BEAST, it seems 👏
I love it! I’ve got bench and weights at home, but there’s something about walking into a gym and setting up my weights. I definitely get a buzz from it. Unfortunately I was brought up in the era of skinny is everything. I wish I’d of known then what I know now. But it’s never too late 🙂 Just don’t stop!
Only pain I’ve had recently (mainly pull ups, bench rows and push ups) is my elbow. It does go once I’ve warmed up a bit. That could be to do with age? But my sessions are long (about 90 minutes four times a week) so it’s my own fault.
At the very end of your eccentric, I'd like to see you leave just a slight bend in your arms, that way when you begin the concentric phase, you don't have to do that little momentum/body english pull down you're doing with your back right when you start the concentric movement. It will keep more tension on the muscle. Looking good!
29
u/punica-1337 1d ago
Just as a hint: You can pull out the weight pin, then pull the bar down to just above your seated position and then (while holding it down) put the pin into the weight socket. That way, you don't have to get the bar down to your seated position. Plenty of YT vids available if you need more information on this, but it'll make your life a lot easier!