Pull Up Your Way To Ripped Rhomboids and Lower Trapezius

If you truly want to maximize muscle stimulation, aim to take approximately 1-3 seconds on the concentric part of the Pull Up, then lower the weight even slower. 3-5 seconds more than you took to lift it in the first place should be enough. Apparently, it's the lowering of weights (the negative stage), that triggers a physiological response and enables you to pack on muscle mass. The Pull Up, like any other upper body movement, is only able to focus on the Back when you force them to do the majority of the work. Unless you concentrate in this manner, you won't be training in a way that breaks down muscle tissue. Check out this word of advice if you would like to hypertrophy your muscles. Actually try to make an exercise harder. With regards to the Pull Up, do all you are able to fight the downward force of gravity by lowering slowly, taking at least 9 seconds. Don't worry if you achieve a lower number of repetitions by using decreased repetition speeds. To obtain the most out of any compound multi-joint movement such as the Pull Up, move the load in a manner that causes your Back and Lower Trapezius to do the work. Not inertia, or other groups of muscles.

• How good your Lats and Middle Trapezius look is relative to other upper body muscles. For that reason it is crucial to balance your physique by working out using movements which use the contrary (or antagonistic) plane of motion to the Pull Up.
• For anybody who is finding it tough to develop enormous muscles, do not make the mistake of adding more and more sets of the Pull Up to your gym sessions.
• Your body will respond better to training that has you on the floor getting your oxygen back in a few short seconds, instead of long, slow fitness routines..
• Almost all people into training the muscles with free weights or machines are not aware of the amount of overlap there exists involving many different activities.
• You could potentially trigger an overtrained response in several muscle groups if you're not familiar with how they work synergistically during some movements. For example, despite the fact that activities like the Inverted Row, are good for Lats, Rhomboids and Middle Trapezius, as well as biceps brachii development, they also work on the pectoral muscles.
• Athletes in strength sports, like Olympic Weightlifting, Powerlifting and Strongman, understand that when you have strength imbalances, problems such as ankle sprains, patellofemoral pain syndrome and shoulder separation, can occur with greater regularity. This is why you must have a balanced view of physical fitness and diet, if you want to increase muscle size and definition.

Extra reading: http://armstrongpullupprogram.com/