If you are limited by equipment availability, training the back musculature with significant resistance in the lengthened position can be challenging.
Free weights and cable exercises are going to be most difficult in the short position and have very little resistance in the lengthened.
If you don’t have access to Prime Fitness equipment or even a Hammer Row machine where you can use some setup variations to overload the lengthened position, Coach Cody explains another option available to you.
You MUST be able to control the load in the lengthened position enough so that you are not pulled out of your active range and start shifting the majority of the tension to other tissues.
This works for most any exercise that is naturally overloaded in the short position and can be very convenient if you have a busy gym or limited equipment and still want to train with significant tension throughout the entire range of a given muscle.
Some other exercises this technique can work well for include:
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).