I would like to advise this straightforward yet particularly potent method when it comes to training the Lats, Infraspinatus and Teres Minor - implement the Pull Up super slow and, for advanced trainers, add drop sets, pre-exhaust sets, and iso-kinetic work. The Pull Up, like any other compound multi-joint movement, can only stimulate the Lats and Posterior Delts if you force them to do the majority of the work across every repetition and set. Unless you concentrate in this manner, you won't be training in a way that initiates sarcoplasmic hypertrophy. Raise the weight and then lower it with a slow repetition speed (around 4 seconds more than it took to lift the load). This kind of focus on the musculature, instead of the movement helps to increase muscle size and definition over the long term. You enable your muscle fibres to engage a whole lot more as soon as you focus on the lowering (eccentric part) of the Pull Up. It's the ultimate method to increase muscle size and definition quickly.
Ever since the time of the ancient Greek Olympics, to contemporary Mr Olympia contenders such as Clarence Devis, successful weightlifting programs have made use of progressive overload. Overload implies utilising progressively heavier loads in order to develop further increases in strength. Notice that word ‘progressive’ however - this in essence means that you ought to raise the training load in small increments - not pile it on all at once! Below are some tips on implementing progressive overload:
- Weight: increasing the weight is easily the most significant part of progressive overload. The repetitions and sets can also be increased, but you won't be able to pack on muscle mass unless you up the weight.
- Rest: This is actually equally essential as your actual muscle building sessions. Rest between fitness workouts is when the many benefits of progressive overload build up. Having said that, recovery time between single sets may be shortened to bring about a specific type of overload which breaks down muscle tissue. Having said that, be careful you don't push it too far too often. A major factor in your body’s ability to put up with more stress, is providing recovery periods between sets so the muscles can over compensate and get bigger and stronger. That recovery period will make it possible for your Latissimus Dorsi and Posterior Delts to turn out high-quality repetitions every set. Therefore be mindful to what length you lessen the rests between sets. Should you rest for only 10-20 seconds, then you are carrying out what is referred to as Rest Pause Training. Recovery periods in between sets of at least 90 seconds enable depleted muscles to almost fully recuperate. So, you should rest for about 90 seconds in between sets of the same exercises and at least one minute between very high intensity intervals (e.g. high rep sets of the Back Squat), if you don't want an unexpected drop in energy levels.
- Volume of Work: relates to the volume of weight moved (i.e. pounds on the bar multiplied by total repetitions) possibly during a specific fitness session, or during an individual training cycle.
- If you want to get a mind blowing physique, or improve performance in power sports, such as Powerlifting and Olympic Weightlifting, make it a mission to strengthen the Latissimus Dorsi and Rear Deltoids.
- If it was very easy to get bigger and more powerful Latissimus Dorsi and Levator Scapulae, each and every man that performed a couple of sets of the Pull Up would be bragging about them. But it is not as easy as that. I have tried out a lot of approaches to pack on muscle mass but most popular bodybuilding programs do not work.
- Some people might manage to utilize the Pull Up to build up the upper body faster than other people.
- A great deal of the way you perceive yourself physically will depend on what amount of body fat you possess. In some cases people seem like they have ripped Lats and Middle Trapezius as soon as they drop a few pounds.
More information: http://www.houseparty.com/event/hellopullups
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