![]() Think of it as a straight-arm lat pull-down while lying down, but with added range of motion on the concentric portion of the movement. Most importantly, you can finish the movement with the lats in a fully contracted position. You'll get constant tension throughout the movement and even a little extra range of motion to demolish your lats. The solution? Leave the free-weight pull-over to chest day, and try the supine cable pull-over with a cable machine for your back. The pecs stretch nicely on the way down, but no matter how hard you squeeze on the way up, the pecs do virtually nothing when the weights return to the starting position. It's similar to when you're doing dumbbell chest flyes. Sure, you get an amazing stretch on the way down, but you lose the benefit of constant tension. Once you return to the starting position, the weight hovers directly over the shoulder joint and you lose tension on the lats right when you want them to be flexed as hard as possible. How about free-weight pull-overs using a dumbbell or barbell? The problem with these is what happens at the end of each rep. Pull-ups and rows are solid choices here, but they're by no means the only ones. So let's all go gun our lats, right? Perfect-just pick an exercise that allows for a full range of motion and intense loading when the lats are maximally contracted. That's right: If your lower-body lifts aren't where you want them to be, the answer might be in your upper back. Sure, they help get you up to the bar during a pull-up, but they also help keep your chest vertical during a squat and prevent your back from rounding during a deadlift. This diverse set of muscle actions means the lats are involved in tons of exercises. The lats primarily extend, adduct, and internally rotate the shoulder, but they also act as lumbar extensors, meaning they help arch the lower back. Triangular in shape, they originate at the lower back and run up either side of the spine to the humerus. The lats, short for latissimus dorsi, are the largest muscles of the back. ![]() Let's breathe some new life into this old-school classic. If you do it right, it can improve both your ab strength and your overhead lifts. 1 But I would argue that this move is equally deserving of a place in your back routine. That's understandable, since previous research has shown higher activation of the chest muscles compared to back muscles during barbell pull-overs. They're simply misunderstood!įor example, it seems that most guys who do pull-overs these days only do it as a chest exercise. But after seeing this over and over again enough times, I've come to the realization that they haven't been forgotten. Every article written about the pull-over in the past 10 years calls it a "lost" or "forgotten" exercise.
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I also have "Maximum reviews/day" (on the "Reviews" tab) set to 999. Later you can bump it up closer to 50 if things are going well. You can change "New cards/day" (on the "New Cards" tab) to control how many new cards you get. ![]() First off, you get to settings by clicking the gear icon next to your deck. You don't need to mess around with the settings too much, but here's what I do. You just have to trust Anki to tell you when to review things. Like I said, the algorithm is really good. You might be worried you'll forget it if you don't see it sooner. It can feel a little weird sometimes if you know Anki isn't going to show you a particular card for a while. You'll go through all those cards and then you'll be done for the day. So yeah.that's pretty much it! Each day Anki will have a pile of flashcards for you to review. Don't ever tell yourself, "Oh I didn't get it, but I actually knew that. I was just forgetting." That'll destroy the whole process. In order for the algorithm to work you have to be honest with yourself. If you didn't get the answer right, you have to click "Again". If you get a card wrong, you'll see it more frequently.Īnother important thing to note here is that you have to rate your cards honestly. In other words, you'll see the card less and less often-because you know it, so you don't need to see it as often. If you keep getting the cards right then those intervals will keep increasing in length. If you got it wrong, you click "Again" and it'll show it to you in about 10 minutes (and it'll keep doing that until you get it right). If you say the card was "Good" then you won't see it again for 3 days. Now you'll see that the time options have changed. So when you download Anki the first thing you should do is click the “Create Deck” button at the bottom of the screen. In Anki, flashcards are organized into decks. You have to start with the desktop app, though, because that’s the only one you’ll use to actually make flashcards. (Even though the iOS app costs some money, it’s 100% worth it in my opinion.) You can download the desktop Anki app for free here: If you keep up with reviewing your flashcards each day, then you’ll never forget the stuff you put in Anki. That way you can focus on your weak points, while letting the easier content coast in the background. ![]() But the harder ones you'll see more often. The ones that you mark as easy you won’t see as frequently. When you study your flashcards it asks you to rate their difficulty as you answer them. It actually schedules the cards based on how difficult they are for you. In other words, it doesn’t just show you every card once a week or something like that. But it doesn’t just repeat them all at the same intervals. It schedules your flashcards for you so that you keep seeing them again and again, each time reinforcing your knowledge a bit more. If you never think about general adaptation syndrome again until your test day-three months from now-then what are the odds that you’ll still remember those stages? Very low.Īnki solves that problem. You’re studying psychology, and today you memorize the three stages of general adaptation syndrome. Imagine that your MCAT is in three months. The real genius behind Anki is the algorithm. ![]() So if you’ve considered using Anki but found it hard to get started, then this guide is for you. It’s old-fashioned looking, it's clunky, and it takes a while to get used to it. Psychology/Sociology Review by Mr.Anki is the best way to memorize information for the MCAT.īut a lot of people don't know how to use it.Hormones Review by Lecompositors ( Download Here).Physics Equation Review by Tiramiwho ( Download Here).Physics/Chemistry/Organic Chemistry Review by BioBenoni ( Download Here).Periodic Table Memory Pegs ( Download Here).NextLevelColor’s Anki Deck ( Download Here)Īdditionally, for those looking for flashcards covering specific subjects these Anki Decks may be useful:.JackSparrow2048’s Anki Deck ( Download Here).Aidan’s MCAT Anki Deck ( Download Here).Additionally, check out the Anki website for more information on how to download and use the Anki program. This list was compiled by the users of r/AnkiMCAT who deserve all credit for their dedication and work. Click any of the links below to download each Anki deck or scroll down to get a full breakdown of their pros and cons. 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