varies with how strong you are at a specific exercise. A good way to determine how many reps and sets you should be doing is to max out your reps for one set, cut that number in half, and do four sets of that number. So if you can only do 10 reps in a row, you...
2. Speed Versus Form– Proper form is the key to targeting the correct muscle groups when performing the pull-up. It should take about two seconds on the concentric part of the movement (going up) and about three seconds on the eccentric part of the movement (coming down). Always try to...
If you are not strong enough to jump up to the bar and resist on the way down – or you are too overweight where that would be dangerous – then either do sets of hanging on a bar until you build up your strength orlose weight. Both will help you get to the point where you can ...
The rep and set scheme for weighted pull-ups depends on your goals. For strength and muscle hypertrophy, consider lower reps (e.g., 4-6 reps) with heavier weights. For muscular endurance, use lighter weights and higher reps (e.g., 10-12 reps). d. Rest Between Sets Allow adequate res...
Further, it doesn’t require any warm-up, so you can bang out a few reps every time you see a perfect pull-up location. There are many ways to do more pull-ups. Firstly, when you have pull-ups in your program,you can perform more sets or reps than you normally would. ...
Managing to rip through reps of the bodyweight exercise with good form is no small feat, especially on the tail end of a set. You've probably found yourself straining to pull your chest up to the bar, fighting to eke out just one more – and you've probably found yourself tapping ...
Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME) Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT) *Add 2 “max pull-up” sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week ...
Do More Reps and Improve Results with Drop Sets Perform multiple sets in rapid succession while increasing the assistance each time. This maximizes your energy expenditure and accelerates strength gains. Do as many assisted pullups as possible with a lighter resistance band ...
Try to do this in a controlled manner as well – don’t just let go and drop down. This downward phase called the “eccentric phase”, is just as important for building strength. 8. Repeat Do as many reps as you can while maintaining good form. As you get stronger, you can either ...
pull-ups and chin-ups is an excellent way to overload the muscles used in these two exercises. Both movements work your latissimus dorsi and biceps. As such, you can definitely use pull-ups and chin-ups to build muscle, provided you take your sets to within a couple of reps of failure...