Set up with your weight supported on your toes and hands beneath your shoulders , body straight. If you don't have a barbell available to you, you can duplicate the motion using dumbbells instead. If your hips pike up or sag down below the line of your body, adjust your position.
If I do the typical 4 sets, would 12-12-10-10 be ok?
Bent over rows, dumbbell rows, cable rows, or simply chin ups will do.
And, if you contract at the top of concentrations, turn the pinky in toward the chest to make it even tighter so the head is at max contraction.
My gains havnt stopped, they have just slowed How are you measuring your "Gains"?
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