Pullovers after 20 rep squat? - Ausbb

Dancelot · 28-01-2010, 10:14 PM

I've been doing the 20 rep squat for 2 weeks. I started at 80kg x20 and I'm now at 85kg x20 (BW is 84kg) - with stupid me trying 90kg twice inbetween thinking that it was 85kg.

Anyway, I notice that the old school 20 rep squat routine has light pullovers immediately afterwards and it says that it's for "stretching the rib cage". Some articles say it's to get a bigger chest.

I'm confused. Can you even realistically stretch the rib cage?

The only thing I really want to do after a 20 repper is to have a lie down.

PowerBuilder · 29-01-2010, 10:17 AM

it is suspected that the pull overs will 'stretch' the rib cage, as a result of the pulling movement as well as the hard breathing that you do after all that squatting.

i'm unaware of any hard (or decent) evidence to support this argument. The gym is a bit like a science lab, so some things can be proven, some things not so much. Some of the guys who do the routine would be able to help you more than i can

Shrek · 29-01-2010, 04:36 PM

I used to do pullovers all the time with and without the 20 reppers and I see no evidence of an expanded rib cage. Come to think of it, not sure that i really want to expand it.i like it the way it is.

AndyMitchell · 29-01-2010, 04:45 PM

Perry Rader wrote extensively about this subject, it's talked about in KTP.

I think it's possible for a young trainer.

20 rep breathing squats followed by a "heavy" not light set of pullovers.
It inspired Arthur Jones to design the nautilus pullover.

JDizzle · 29-01-2010, 05:05 PM

Quote:

Originally Posted by Dancelot

The only thing I really want to do after a 20 repper is to have a lie down.

Pretty much. I rack the bar but my body just keeps on going forward onto my knees and I stay there with my head down breathing like a madman.
Ive noticed PTC didnt include the set of pullovers in his size and strength 20 rep squat program either.

PowerBuilder · 30-01-2010, 09:57 AM

Quote:

Originally Posted by Silverback

It inspired Arthur Jones to design the nautilus pullover.

i use to go to a gym that has the pullover machine...which has a 'suggested' seat belt. has anyone else seen that

GHOSTrun · 31-01-2010, 03:00 PM

Quote:

Originally Posted by PowerBuilder

i use to go to a gym that has the pullover machine...which has a 'suggested' seat belt. has anyone else seen that

wait......your gym has machines to lift the weight for you

PowerBuilder · 31-01-2010, 06:25 PM

hahah, well truth be told, i no longer go to that gym...it's frequnted by footy players that concentrate a lot on their arms, abs & chest & every now & then some leg work, 2nd...i'm not sure...it was a weird piece of equipment that's for sure

has anybody here used a squat machine ?

Dancelot · 31-01-2010, 10:30 PM

Quote:

Originally Posted by PowerBuilder

has anybody here used a squat machine ?

I used one once at my gym just for kicks and maxed it out while adding 2x25kg plates to the handles (total was 175kg). My actual free weight squat was very ordinary then (only got 105kg x5). The machine takes away most of the pressure.

Might do some pullovers on Tuesday after squat to see if I get bigger chesticles.

PTC · 31-01-2010, 11:30 PM

Like Andy said, I feel if anyone is going to get benefits they would need to be young.

I include it in some programs, dependent on the age and body type of the client

28-01-2010, 10:14 PM	#1 (permalink)
Dancelot Active Member Join Date: Jan 2010 Location: Squatting in the curl rack Gender: Posts: 1,216	Pullovers after 20 rep squat? I've been doing the 20 rep squat for 2 weeks. I started at 80kg x20 and I'm now at 85kg x20 (BW is 84kg) - with stupid me trying 90kg twice inbetween thinking that it was 85kg. Anyway, I notice that the old school 20 rep squat routine has light pullovers immediately afterwards and it says that it's for "stretching the rib cage". Some articles say it's to get a bigger chest. I'm confused. Can you even realistically stretch the rib cage? The only thing I really want to do after a 20 repper is to have a lie down.

29-01-2010, 10:17 AM	#2 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	it is suspected that the pull overs will 'stretch' the rib cage, as a result of the pulling movement as well as the hard breathing that you do after all that squatting. i'm unaware of any hard (or decent) evidence to support this argument. The gym is a bit like a science lab, so some things can be proven, some things not so much. Some of the guys who do the routine would be able to help you more than i can __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

29-01-2010, 04:45 PM	#4 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,074	Perry Rader wrote extensively about this subject, it's talked about in KTP. I think it's possible for a young trainer. 20 rep breathing squats followed by a "heavy" not light set of pullovers. It inspired Arthur Jones to design the nautilus pullover. __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

31-01-2010, 06:25 PM	#8 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,145	hahah, well truth be told, i no longer go to that gym...it's frequnted by footy players that concentrate a lot on their arms, abs & chest & every now & then some leg work, 2nd...i'm not sure...it was a weird piece of equipment that's for sure has anybody here used a squat machine ? __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

31-01-2010, 11:30 PM	#10 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Like Andy said, I feel if anyone is going to get benefits they would need to be young. I include it in some programs, dependent on the age and body type of the client