I have been following NROL for a couple of months and I'm following program #4. I am planning on doing H III next week but I just can't figure out how to do dumbell clean and bulgarian split deadlift. I really wish there was a picture in the book for the dumbell clean and I think I'm too small (5'4") to be able to do the bulgarian split deadlift.
Any vid or tip would be greatly appreciated.
Also, there is no way I will be able to do 4 sets of 12 mixed-grip chin-up. On my best days, I can only do 2 sets of 5 or 6 chin ups. Would lat pulldown could be a great alternative?
And my last question, how much time did it take you to do these workouts.
Here's a good video of a dumbbell clean. They're doing a clean and jerk, so you just wouldn't do the overhead part (the jerk). About 30 seconds in there's a girl whose form you can compare to your own. She looks good. This is a Crossfit do-'em-till-you-drop video, so definitely don't copy their form as they start to get tired! HA! Just watch the first 45 seconds or so.
I think I'm too small (5'4") to be able to do the bulgarian split deadlift.
You're not too short. Your arm length is still relative to your torso length, being shorter just means your ROM is shorter than a taller person's. This is a strange lift and it's very awkward at first. You'll get better at it the more you do it.
Quote:
Also, there is no way I will be able to do 4 sets of 12 mixed-grip chin-up. On my best days, I can only do 2 sets of 5 or 6 chin ups. Would lat pulldown could be a great alternative?
There are several ways to make it work for you, but I'd suggest doing lat pulldowns on the 4x12 days. On the 6x4 and 5x8 days you might choose to do as many chin-ups as you can and then finish each set with either negative chin-ups or lat pulldowns.
Smaller is better with that Split Deadlift. I'm 6'1" and it's not easy. For both of us, it's flexibility that counts. Start off really, really light until you get the hang of them.
On the chins. If it were me, I'd find a spotter to help assist me up on the reps that I couldn't do. If you have no spotter and no bands to lighten the load, then drag a bench or upright DB over there and use your legs to give you a boost on the ones you can't do.
Another option is to do 4 sets of 4 mixed grip chins and then immediately do 8 mixed grip lat pulldowns. You only do 4 reps (since you can do 5-6), so you have in you to complete the 8 pulldowns. Don't do 5 or 6, since then you'd be too wiped to do all four sets and/or the pulldowns.
When this program is over, work on your chins. The idea of the hypertrophy workout is to grow, so this is not the time to learn to do more chins.
You're not too short. Your arm length is still relative to your torso length, being shorter just means your ROM is shorter than a taller person's. This is a strange lift and it's very awkward at first. You'll get better at it the more you do it.
There are several ways to make it work for you, but I'd suggest doing lat pulldowns on the 4x12 days. On the 6x4 and 5x8 days you might choose to do as many chin-ups as you can and then finish each set with either negative chin-ups or lat pulldowns.
You tricked me with your two posts. I thought you were done (and slackin' off!).
I have been following NROL for a couple of months and I'm following program #4. I am planning on doing H III next week but I just can't figure out how to do dumbell clean and bulgarian split deadlift. I really wish there was a picture in the book for the dumbell clean and I think I'm too small (5'4") to be able to do the bulgarian split deadlift.
Any vid or tip would be greatly appreciated.
Didn't Jill post a vid of Galya doing a bulgarian split deadlift somewhere? It was pretty cool.
Lisa, that's a great article. I think I'll have to give some of those DB techniques a try. I'm reluctant to try them with a barbell. I guess I just think for some reason it would be a bit easier on my back with dumbbells.
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Didn't Jill post a vid of Galya doing a bulgarian split deadlift somewhere? It was pretty cool.
Lisa, that's a great article. I think I'll have to give some of those DB techniques a try. I'm reluctant to try them with a barbell. I guess I just think for some reason it would be a bit easier on my back with dumbbells.
Wow! This is really different from what I understood in the book.
Interesting, in a weird kind of way
Just to add: This program is a challenge. While the other programs I did were kind of "easy" (FL I and III, Hyp I), I have the hardest time completing my Hyp III sessions. I am in my third week and I still have an hard time the day after. I have to cut way back on my cardio/Metabolic stuff.
Help! I'm confused on the Bulgarian Split Deadlift. Which way should I be doing it, the way that is pictured in the book or Galya's way? I tried both on my first workout and they are equally difficult! Thanks
Help! I'm confused on the Bulgarian Split Deadlift. Which way should I be doing it, the way that is pictured in the book or Galya's way? I tried both on my first workout and they are equally difficult! Thanks
If you are doing NROL, then do the one pictured in the book.
I am doing NROL, but I have the one for women also. Unfortunately it isn't in NROL4W. I figured I should do it the way it is shown in the book as that is what he intended. Thank you for help!
Hypertrophy III
Linear Mode
