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Thread: Michael Kefalianos trains 3 days out from the 2011 Australian Pro. Can he qualify for the Mr O?

  1. #18
    Team MD Mike's Avatar
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    The Pakman is 2nd or 3rd.
    "What is patriotism but the love of the food one ate as a child?" ~ Lin Yutang.

  2. #19
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    Quote Originally Posted by cdogg View Post
    “LAT” PULL DOWN ANALYSIS© Dave Mansfield MA, MSPT, CSCS
    “Is it safe to do a behind the neck lat pull down?” A question that should be, but is never, heard at health clubs and clinics all over “fitness land” as trainees blissfully go on doing the exercise to “hit the lats and upper back”. Lat pull downs behind the neck are potentially dangerous and always unnecessary in your fitness or rehab plan. Let’s take a look at this from a biomechanical point of view. The primary reason that this exercise is potentially dangerous is that it places the shoulder at a severe biomechanical disadvantage.
    The end range of upper extremity external rotation and abduction places increased stress on the inferior glenohumeral ligament. Add resistance and repetitions and you place one of the primary stabilizers of the joint at risk. In addition, many of those who use this exercise have a tendency to pull the bar down ballistically which has the very real possibility of causing trauma to the cervical spine by impact of the bar on the spinous process. The glenohumeral joint, as we know, sacrifices stability for mobility.
    The joint capsule allows for significant displacement of the joint anteriorly and inferiorly during movement. The joint is protected superiorly by coraco-acromial arch. That is comprised of the coracoid process, the acromium and their ligaments. Anteriorly the joint is protected by the three aspects of the glenohumeral ligament the transverse humeral ligament and the coracohumeral ligament. There is no major passive restraint inferiorly to the joint inferiorly.
    Since the glenohumeral joint is externally rotated to about 90 degrees and more throughout both concentric and eccentric phases of the pull down there is increased stress on the external rotators of the rotator cuff (supraspinatus, infraspinatus and teres minor) to stabilize the joint. The performance of the behind the neck pull down puts the torso and cervical spine in flexion in order to place the bar behind the head. As a result, the glenohumeral joint is placed in adduction, external rotation, extension and abduction. This position places severe anterior and inferior stress on the joint while it is under load.
    A serious strength trainee with currently healthy shoulders might consider the risk worth taking if it would lead to attainment of strength or hypertrophy of the involved muscles. However, as demonstrated in a recently published study, the benefit is not worth the risk! It turns out that the front pull down works the same muscle groups just as, if not more effectively, than it’s wayward cousin (the behind the neck pull down).
    In this study 10 rep max pull downs were looked at using four techniques:
    • • •
    close, neutral grip, front pull down close, supinated grip front pull down wide grip front pull down
    • wide grip behind the neck pull down
    The results are summarized as follows. Front wide grip pull downs resulted in the highest latissimus EMG activity. There was no difference in the other groups. There was no difference in any of the grips for teres major activity. ( These results were the same for both concentric and eccentric portions of the lift). Rear deltoid activity was higher for all three front movements than for the behind the neck variation. (Eccentrically, the close grip had the greatest activity). Other muscles looked at were the pectoralis (close grip provided the most activity) and the triceps (wide grip front provided the most activity).
    The bottom line is that you can effectively train the lats and the teres major (and to a much lesser degree the pecs and triceps) using the lat pull down. There is no evidence that the behind the neck version is superior but there is plenty of evidence of the risks. Conclusion: do pull downs to the front.
    I disagree...I mix it up with both. Lat pulldowns to the back activate the rhomboids alot more than to the front pulldowns do. If you do a chin up, it's a similar movement to a lat pulldown to the back. The only thing you have to be careful of is pulling the bar down to the neck...beginners are prone to this. So just do the exercise strictly.

  3. #20
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    I'd like to see him qualify for the Olympia. I really think he can this year, he was close last year.

  4. #21
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    Quote Originally Posted by Mazda 6 View Post
    Michael is in top conditioning. I' m sure that he can qualify!!!

    Good luck Mike!!!
    Καλώς τον στο MD
    "“Laugh as much as you breathe and love as long as you live.”"

  5. #22

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    This guy has freaky muscle mass!!

    I thought bodybuilding was all about muscle mass and ripped condition!!

  6. #23
    Beach Body
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    It depends who else shows up.. but I think Michael had paid his dues and comes in great all the time- it is his turn to make it.

  7. #24

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    Mike is AWESOME!!!
    MD Muscle News Weekly Ep. 29- https://www.youtube.com/watch?v=ZfFHUMbUHI8

  8. #25

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    Quote Originally Posted by wolfpilp View Post
    Καλώς τον στο MD
    'Οπα έχει και Έλληνες εδώ?

  9. #26

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    dennis wolf should pull this one easy.

  10. #27
    Dedicated Noob GRF's Avatar
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    Strongest contender for 2nd place in Australia.

    He looks even bigger than last year

    and that most muscular pose ---> holy crap!!

  11. #28

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    Quote Originally Posted by goldenera View Post
    'Οπα έχει και Έλληνες εδώ?
    Couldn't agree more, erm.
    MD Muscle News Weekly Ep. 29- https://www.youtube.com/watch?v=ZfFHUMbUHI8

  12. #29
    Iron Addict GermaniaK's Avatar
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    Personally thought Mike was robbed last year. He showed up shredded consistently but just fell short each time. Hope he qualifies this time. Too bad I can't make it up to Melbourne for the pro show.

    Stupid work commitments.


  13. #30

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    Quote Originally Posted by goldenera View Post
    'Οπα έχει και Έλληνες εδώ?
    Παντού & πάντοτε (everywhere & always)

  14. #31
    Barbarian Mrs. kefalianos's Avatar
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    Quote Originally Posted by gogeta5 View Post
    Παντού & πάντοτε (everywhere & always)
    πες το ψεμα.....φιλακια παιδια,και ευχαριστω για την υποστιριξη.

    thanks guys for your support towards Michael,I hope he places top 3 tomorrow so he can relax and enjoy the year!
    Helen

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    Quote Originally Posted by tight booty View Post
    I disagree...I mix it up with both. Lat pulldowns to the back activate the rhomboids alot more than to the front pulldowns do. If you do a chin up, it's a similar movement to a lat pulldown to the back. The only thing you have to be careful of is pulling the bar down to the neck...beginners are prone to this. So just do the exercise strictly.
    Rowing to the sternum with posterior tilt of the scapula will produce better result than behind neck pulldown as far as rhomboids, lower traps and middle traps activation. Without the risk of placing the gleno-humeral joint in a precarious position.

  16. #33
    Spotter Musclemar's Avatar
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    Καλησπέρα σε όλα τα Ελληνόπουλα!!

    Good luck to Michael, he will do great tomorrow.

  17. #34

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    MIKE MUST BE IN THE TOP 3

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