Can you expand your Ribcage with pullovers? With input from Doug Brignole.

Q&A

Can you expand your Ribcage with pullovers?

Freddy Ortiz was known for his impressive ribcage

 Question:

From Bodybuilding Mauritius member Ludovic Chanson (France)

Q: What do you think about expanding your rib cage ?

It seems like Arnold and Vince believe you can, while Arnold himself said that other people believe you cannot.

What's your point of view ?

Answer by Veeraj Goyaram:

Ribcage expansion is indeed a big debate. The current belief is that at a young age the ribcage can grow not because of an extension of the cartilage which attaches the costal bones (ribs) to the sternum (breast bone). From my current understanding, this expansion stops by the early 20s when these cartilage becomes fixed. Someone older can still expect to expand his ribcage, although to a lesser degree. Pullovers are believed to be useful in that regard, especially when done following squats (superset fashion or after squat sets). I don't know if this is true. As I said, it is a still a debatable topic.

Arnold performing cross-bench dumbbell pullovers

Another element in creating the illusion of a bigger ribcage is the ability to hold a stomach vacuum. In the picture below, in spite of my current high bodyfat percentage I can still hold a vacuum although to a lesser extent than when I am leaner. Various vacuum exercise variations have helped me. I learned about these exercises in the yoga classes that I took way before I started bodybuilding. 

I am pleased to bring you the input of well-known exercise biomechanics expert, Mr. Doug Brignole, on this topic. As some of you already know, I trust Doug's information very much and I am a big fan of his. In the paragraphs to come, Doug will give us his opinion on the effectiveness of the cross-bench dumbbell pullover as a "ribcage-expander" exercise as well as his advice on performing the vacuum.

Valued input from Mr. Doug Brignole

1986 AAU Mr. America and Mr. Universe

1979 Teen Natural Mr. America, Teen Mr. California

1982 AAU Mr. California overall

Biomechanics of exercise expert 

How to do the vacuum

I've been doing a vacuum since I was in my teens. It's unfortunate that bodybuilders don't do it so much anymore. It would be nice if it were a "required" pose.

The best way to learn how to do a vacuum, is by first understanding the breath. It's impossible to do a vacuum after one has inhaled. The only way to do it after an exhale. The next thing I would recommend is to begin by lying down on the floor, facing upwards. This will allow gravity to assist in the pulling "down" of the abdomen - at least until the feeling is learned.

So lie down on the floor, exhaled, and then pull the stomach inward, while holding the breath. Then relax and breath, and repeat. Once it's grasped while in this position, it will be easier to do it while standing.

Doug at the 1979 Teen Mr. America

Can breathing squats and pullovers expand the rib cage?

When I first started training at the age of 14, I did breathing squats followed by dumbbell pullovers (across the bench). My goal was to increase the size of my ribcage, as per the recommendations in the magazines of the time. However, I don't really think it did that. My ribcage has never been especially large, and I did not see it change much, despite the fact that I did that combination regularly. I'm not convinced that the size of the ribcage can be influenced by pullovers; I'm more incline to believe that it cannot be influenced. Pullovers do seem to help the serratus anterior, more so than the lats. It's not a very good Lat exercise.

The effectiveness and safety of pullovers

The problem with pullovers is that it's not an entirely natural movement for the shoulders. And to make matters worse, the mechanics of the standard pullover is that the resistance increases - and reaches its maximum - precisely when one's arms are extended above one's head (arms alongside the head). That is where the greatest risk to the shoulder joint occurs.

A better way to work the serratus anterior is with a staight arm pulldown (which follows a similar path to the pullover). This allows you to stop the movement before the arms reach the point where they are alongside one's head. And it provides more resistance at the point where the arms are in front of the torso (i.e., the typical "conclusion" point of the pullover). And you can take the handle past that point, all the way down to the point where it touches the thighs. This provides better Lat stimulation, as well as serratus anterior stimulation, without jeopardizing the shoulder joint.

Sorry for the detour - back to the ribcage. While I don't regret having done pullovers when I was young, I don't think they contributed much to my ribcage, and I would never do them today. The flexibility and resilience of a youthful shoulder joint could tolerate a fair amount of that type of unnatural stress. But I think it would cause problems for anyone over the age of 30.

Doug can still master the vacuum at age 51

Old school is still alive. Doug hits the vacuum onstage at age 51

Some more pics of the fabulous physique of Doug Brignole

"Be Inspired" 

Where to find Doug's work?

Doug writes for IRONMAN magazine. He has his own blog on the IRONMAN website (Click to visit) where he regularly provides his expert analysis of the effectiveness of many exercises. Doug also co-authored with Dr. Adrian Tan a book titled "Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry". The best way to receive his updates is to follow him on facebook and his website http://www.dougbrignole.com.

Click to buy on Amazon.com.

Thank you a lot Doug Brignole for your input and your massive contribution to bodybuilding

YOU INSPIRE US A LOT!

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2013), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

_______________________________________________________________________________

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PRIORITIZE: Don't just eat, sleep and train. By Veeraj Goyaram

 Opinion

PRIORITIZE: Don't just eat, sleep and train

By Veeraj Goyaram

 Arnold was taking business classes at Santa Monica College and UCLA
while training for the Mr. Olympia. Franco Columbu was studying to be 
a chiropractor. Nobody could be more crazy than these two about bodybuilding but yet they had other pursuits. 
Yet, YOU want to just eat, sleep and train?

I am aware that among the many followers of Bodybuilding Mauritius & South Africa  there is a sizable number young readers. With great delight, I receive numerous messages on a daily basis from youngsters who are very keen, sometimes desperate, to grow muscle, a goal for which they are willing to go to great lengths. I admire this as it shows how determined they are to improve on their physiques. Such enthusiasm reminds me of myself when I set out on my bodybuilding journey 17 years ago.

However, I always like to ask those who write to me about their background. I like to ask about the things they do in life besides bodybuilding, whether they are are studying, working or doing both at the same time. Most of those who write to me are students and too many are too desperate for bodybuilding, unfortunately, often at the expense of their studies. Youngsters who are new on the job market are willing to spend all their money on expensive supplements, oftentimes supplements that won't even do anything for their physiques. Besides bodybuilding advice I always like to squeeze in some general advice as well because my role is not only to guide you in bodybuilding but life as well. 

Because, there is more to life than just bodybuilding.

Pictured on the left is yours truly on my first day at the gym in 1997 at the age of 14. I already had a background in freestyle wrestling when I started training. I started training not to keep bullies at bay or because of poor self esteem but to better myself in wrestling. I was a bully myself. I started for the right reasons. On the right is a lat spread taken 6 months later. 

Let me tell you something, bodybuilding is a great sport but there is more to life than just bodybuilding. Unless you are a professional bodybuilder or see that you have the prospects for a career in bodybuilding then the latter must be just a hobby. It mustn't be your main pursuit. That doesn't mean you mustn't train, eat and live the bodybuilding lifestyle diligently. What I mean to say is to invest yourself where you will reap the most fruits just like you bet money on the horse that has the most chance to bring you money or just like you haven't been betting on Manchester United lately.

Pro bodybuilders don't shake the money tree each time they compete

There isn't much money to be made in bodybuilding. Being a professional bodybuilder means that you are allowed to compete in contests in which there are prize money on offer. Being a pro bodybuilder doesn't ensure a sponsorship. This is bodybuilding, not golf, basketball, soccer and so on. Many pro bodybuilders struggle and some even gave up their pro status to pursue something else while competing as amateurs. Some focus on setting up a business so that they have something to fall back on when their bodybuilding careers are over. Lots of excellent bodybuilders in the Middle East who can make great pros refuse their pro card because there is more government sponsorship as an amateur. As a pro they'd have to fend for themselves and hear nonsense like "He didn't place well as the judges don't know him. He needs to compete more often". I know of an Egyptian bantamweight legend named Anwar El Amawy who was eligible for a pro card but refused it...20 times.

Turkey's Hamdullah Aykutlug quit competing as a pro to join the amateur ranks. Seen here is his 2nd place finish at the 2012 Amateur Olympia 212

Get this right, youngsters and those starting out! Nobody is guaranteed the life of Jay Cutler in Las Vegas. Speaking of Cutler, he also had his share of struggles. He lived in a basement at a friend's while preparing for his early professional shows. He bought his first condo with his first prize money.

Pro bodybuilding doesn't always pay the bills:

Ronnie Coleman worked as a police officer while being 

a pro bodybuilder and even on his first two years as Mr. Olympia

 

Now, the true meaning of hardcore  

Instead of blowing all your money on supplements and steroids why don't you invest this money in your education, whether it is a computer diploma, university degree or a certificate personal training or in plumbing? Arnold went to school while training for the Mr. Olympia. This is something that will help you. Why don't you help your little sister, brother, niece or nephew out in their education with some of that money? Why don't you give some of  it to your mom every month. Aunty will surely appreciate it. She can pay the bills with it or buy herself something nice. Don't be selfish. 

I have known somebody from Mauritius who took bank loans of thousands of rupees in order to compete in a regional show. I have never anything more screwed up than this.

"The reality of flesh: 

All that muscle will go away one day. You need something

to fall back on. That's the reality of flesh, my friend" 

And then there's this nonsense...

Bodybuilding doesn't have to be to the detriment of your personal life. You need to have your priorities right on that side of your life too. Although exercising must be a pursuit of a lifetime, big muscles that make heads turn are only for some time. Very often relationships will last a lifetime as well. Your wife, girlfriend and parents will still care way after all the muscles have lost their size. Fans won't always applaud you. See how many people start picking Jay Cutler and even Ronnie Coleman apart once they got past their prime. Not a single damn will be given by most people once you are no longer the champion. But for your mom, dad, wife and children you always will be a champion. You may have 20 inch arms and press 65kg dumbbells on inclines but there may come a time when even the strength to wipe your butt you won't have. Who's gonna do that for you? Bodybuilding mustn't be at the expense of relationships.

 Pure nonsense. He puts women in the same basket as drugs 
and alcohol

No comments

GIVE THIS ALL A GOOD THOUGHT BEFORE YOUR NEXT WORKOUT

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Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

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My Bio: I am a Mauritian originally from Roche Bois, Port Louis and now based in Cape Town, South Africa where I am busy with my postgraduate studies in molecular biology of exercise. My research, supervised by Prof. Edward Ojuka and Dr. Tertius Kohn, looks at the influence of nutrition and exercise in gene expression in muscle, research which is relevant and applicable to exercising individuals, sports persons and diabetic individuals. The knowledge that I share with you stems from my 18 years of experience in bodybuilding and 8 years (and counting) of university education in the field. I have also published work in the American Journal of Physiology: Endocrinology and Metabolism (2012, 2014), International Journal of Sport Nutrition and Exercise Metabolism (2013) and co-authored two book chapters on exercise and diabetes. I also presented my research work at the 2012 International Sports and Exercise Nutrition Conference (UK). I am grateful to each and everyone at the UCT Research Unit for Exercise Science and Sports Medicine. "Knowledge without sharing is worth nothing"

_________________________________________________________________________

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

_______________________________________________________________________________

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Drop setting for Hypertrophy. By Veeraj Goyaram

 High Intensity Techniques

Drop setting for Big Gains

By Veeraj Goyaram

Photo credits: Mr. Mike Neveux. http://www.ironmanmagazine.com/
My favourite bodybuilding magazine!

Drop Setting is a training technique which can be said to have made a serious "comeback"! Dennis James is using them on Big Ramy, John Meadows is a serious advocate and scientists are working to shed light on their growth-promoting mechanisms. It can be said that drop setting is quite hot again right now although it has been around for a several decades. For example, 3-time Mr. Olympia Frank Zane used drop sets in his training. Drop setting is definitely one of my favourite techniques and has accounted for a large share of my progress. They are highly effective and can help you blast through growth plateaus. Most of you may already know what drop setting is all about but here is a quick reminder:

"A drop set is a training technique whereby you perform a set of an exercise to the point of failure (or just short of failure), reduce the weight and then crank some more repetitions. You can drop the weight once, twice or sometimes thrice (triple drops)"

If you hear anyone mentioning the terms descending sets, "down the rack" training or strip setting you need to know that they are referring to drop sets. Drop sets may sound boring to some as well but believe me, there are many ways you can use them to keep training fun and the muscles growing. Unfortunately, drop setting is not conducive for gains in strength, speed and power and therefore is not so common in the athletic population. However, if it is mass (hypertrophy) that you are after then this technique is your friend. 

I. How does drop setting induce growth?

Note: As I always say, I don't want to bore you with my exercise science stuff all the time. The scientifically inclined among you can keep reading this section. Otherwise, skip to Section II straightaway. 

Frank Zane used Drop Sets in his training. Here is his FULL ARTICLE
Frank Zane Drop Setting (2003)

When you lift weights, the mechanical tension which is generated is the main stimulus that triggers muscle growth mechanisms. There is also increasing evidence that not only mechanical tension but metabolic stress is also an important factor (Schoenfeld, 2010). What brings about metabolic stress during bodybuilding-type exercises, as laid out in Schoenfeld's review is a buildup of metabolites like lactate, hydrogen ions, inorganic phosphate, etc. Scientists also theorised that the acid buildup in muscle during bodybuilding-type training increases muscle fibre breakdown which in turn triggers a muscle growth response (Buresh et al., 2009). That's what happens during drop sets: Metabolic stress (Goto et al., 2003)! And that's why drop sets is such a wonderful method to make your muscles grow.  

I used drop sets in my first year of training
Here is yours truly at age 14

II. How to perform drop sets?
You take a set to muscular failure then reduce the weight and perform extra repetitions (single drop). You can go further and decrease the weight again (double drop) and crank out another few repetitions to complete fatigue. Your muscles will be screaming for mercy at this point. If you have the balls, go for another drop and perform more reps until you can't do it anymore. I know what you are thinking, "hot chick walks in while I am struggling with barely 5kg on side laterals" but think GROWTH! 

III. Drop setting pointers

• Don't begin too light. Begin with a weight which allows you 6-12 reps to failure. In each successive drop aim to get about 6-12 reps again. Occasionally you may  get crazy and perform as high as 20-25 reps in successive drops. Drink coffee before training! 

• How much to drop? There are no hard and fast rules. Most of the times I drop the weight by 20-25%. Sometimes I drop the weight by 50% and crank out twice more reps than I did in the first set. Say I'd do barbell curls with 90lbs for 10 reps and then take the 45lbs bar and rep out 20 reps. Feel free to experiment. The key is to pump the muscle.

• Prepare equipment in advance. Use selectorized weight machines and small plates on barbells so that you can drop the weights very easily with minimal rest between drops. If you are using dumbbells make sure you have them ready and that no one steals them while you are busy in a set. It is also convenient to have a training partner to help with the whole process.

• Variety is the spice of life: there are many ways in which you can use drop sets other than the traditional single, double and triple drops. In another article I will detail the ways in which you can use drop sets. 

IV. Warning
Don't get overzealous. Drop sets are quite taxing on the nervous system. So, don't make the mistake of using them excessively unless you want to burn yourself out. Rather use them sparingly rather than on every set, every week and every body part. What I like to do is perform three straight sets and then on the last set perform drop sets. That works fine for me. Experiment and find out what works best for you and always keep an eye open for any sign of fatigue. Listen to your body!

Here is a video of John Meadows using drop sets on Bulgarian Split Squats

References

Buresh, R, Berg, K, and French, J. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. J Strength Cond Res 23: 62–71, 2009

Goto K, Sato K, Takamatsu K. A single set of low intensity resistance exercise immediately following high intensity resistance exercise stimulates growth hormone secretion in men. J Sports Med Phys Fitness. 2003 Jun;43(2):243-9.

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.

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Join us for discussions on our facebook group
Free advice & daily bodybuilding talk
Your #1 Bodybuilding destination in Mauritius 

BODYBUILDING MAURITIUS

_________________________________________________________________________

©,2014, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

_______________________________________________________________________________

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