Huge Lats, Rhomboids and Lower Traps And Exactly What The Bodybuilding Magazines Won’t Tell You About The Pull Up Which Will Save You Years Of No Gains

The Most Critical Component Of A Bodybuilding And Strength Training Program

• How good your Back and Middle Trapezius look is relative to other upper body muscle groups. For this reason it is very important to balance your physique by training with movements which use the exact opposite (or antagonistic) plane of motion to the Pull Up.
• 2-4 sets every gym routine is all that is needed in order to improve strength in your Latissimus Dorsi and Rhomboids.
• Your system will react better to training that has you on the floor getting your breath back in a few short seconds, rather than very long, sub-maximal muscle building workouts..
• You may be inadvertently exercising your Lats, Rhomboids and Lower Traps when working with other kinds of upper body exercises without even knowing it.
• You could overwork particular muscle tissues if you are not aware of the way they work in conjunction with other muscle groups during some exercises. For instance, despite the fact that movements like the Rope Pull Up, are great for Latissimus Dorsi and Posterior Delts, as well as arm development, they also place stress on the chest (pectoralis major and minor).
• Competitors in strength based events, such as Olympic Weightlifting, Powerlifting and Strongman, recognise that when you have muscle instability, problems such as anterior and posterior cruciate ligament injury, overtraining syndrome and quadriceps pulls or tears, can happen more frequently. For this reason it's important to have a balanced view of physical exercise and diet, if you want to pack on muscle mass.

• The Pull Up is an excellent basic compound exercise which can help a person to get more solid Lats and Lower Trapezius. But make sure that you use other free weight exercises for the rest of your upper body to create muscle balance.
• For anybody who is finding it hard to develop lean muscle, don't make the mistake of adding many more sets of the Pull Up to your exercise routines.
• Too much time spent weight lifting in any one particular weight training session, can easily bring down testosterone (and libido) levels and also induce classic overtraining symptoms such as: sudden drop in performance, sleep and eating disorders and impaired immune function.
• You could potentially be training your Lats, Rhomboids and Middle Trapezius when working with other types of upper body movements without even knowing it.
• Take a look at just what muscles you employ over various fitness routines. To illustrate, if you trained your biceps one exercise session utilizing the Lying Close-Grip Bar Curl On High Pulley, and the next day trained the rhomboids and lower trapezius, making use of the Standing One Arm Cable Row, your biceps get worked again in the lat exercise.
• Getting stronger Latissimus Dorsi and Posterior Deltoids, might be more to do with a good diet plan and harmonizing aerobic training with your weight lifting, as opposed to doing the Pull Up.

Basically, if you do not progressively overload (increase poundages, try to get more reps or jump higher or longer, for example), you tend not to improve your fitness, because a muscle will only hypertrophy if and when it is required to. The principle to success when working with progressive overload is always to start in the 8-15 rep range. Every couple of weeks, increase the intensity until after 2 months you are training in the 4-6 rep range. Give yourself sufficient rest in between fitness sessions to recuperate (about 4-6 days). Work to slowly and gradually increase:

• Resistance: At the beginning, increases in absolute strength are reliant on the brain activating more motor units. This physiological condition is a result of increasing resistance. Each motor unit encourages many muscle fibres to contract. For that reason, the more motor units the brain activates, the more fibres will contract, which then straight away makes you stronger. Additional strength builds up on account of an increase in increased secretion of human growth hormone along with the size and quantity of myofibrils. All this activity deep within the Latissimus Dorsi and Rear Delts produces an anabolic physiological response, which is what all bodybuilders really want.
• Rest Cycles: The rest periods taken between bouts of effort, such as sets of resistance training exercises, is cut down.
• Volume: This is measured by distance, for example, metres covered when hill sprinting, or total weight lifted i.e. repetitions or total sets using a load, completed during a power training workout .

See more details on pull ups on this site. http://www.beastskills.com/a-letter-to-quint-muscle-ups-pull-ups-shoulder-mobility-and-kipping/