This Cutting Edge Pull Up Method Can Grow Massive Back and Lower Trapezius Within Days

Progressive overload is one of the most important concepts of elite athletes training. The key ingredient to success when working with progressive overload is always to start working with sub-maximal loads (60-70% of 1 Repetition Maximum). Work at this degree of intensity to increase muscle mass and after a month or two, increase to the 75-90% range. Allow for an adequate amount of time between muscle building sessions to recuperate (about 3-4 days). Aim to steadily increase the following parameters:

• Load: It is easy to apply the overload maxim through executing low reps (4-6) or by doing a higher number of reps employing lighter weights. You will develop more raw power and strength utilizing low reps, and tend to shift the pounds a lot quicker, in the higher rep ranges. Your own fitness goals should determine just how you employ the different rep ranges and loads in your strength and fitness training program.
• Speed: by means of training at a faster pace and also by cutting down the rest time between sets or supersets.
• Total Work Performed: represents the quantity of work accomplished either in an individual strength training session, or during a specific training period.

• Believe it or not, developing your Lats, Rhomboids and Posterior Delts to their full potential, is more about whole upper body development, than the Lats and Lower Trapezius themselves.
• Using too many sets per exercise is a frequent mistake made in the gym. The key concept you need to get your head around if you want to increase muscle size and definition, is this: the energy you devote to a set, not how many you execute as a whole, is what produces muscle gains when lifting weights.
• It is without exception wise to exercise smarter as opposed to harder.
• You may be stressing the Rhomboids and Middle Traps more than you appreciate, not merely when you are performing compound multi-joint movements like the Pull Up in your weight training sessions.
• If you are not certain how chronic overtraining can take place, take the example of the One-legged Squat. You could decide on that to stress your quads, however it also seriously places emphasis on the posterior thigh muscles.
• Competitors in strength based events, like Olympic Weightlifting and Strongman, realize that when you have muscular imbalances, problems such as posterior cruciate ligament injury, knee patellofemoral pain syndrome and shoulder arthritis, can happen more often. This is why you should have a balanced view of training and diet, if you want to increase the size of your muscles.

An isolation exercise triggers a response on one particular specific muscle or muscle group (such as the Cable Lower Chest Raise for the pectorals), whereas a compound exercise deals with several muscle groups at the same time, e.g. the Exercise Ball Push Up for the chest plus shoulders and triceps.The weight training program most suitable for the demands of the body builder wanting to increase poundages will be a mix of heavy compound movements and isolation exercises.

The Right Way To Consistently Become More Muscular

Dependant upon your fitness goals, you will possibly need to:

• work on the Latissimus Dorsi and Rear Delts by themselves, if for example the aim is to increase muscle size, or else
• work a good deal more on building power in the movement should your primary aim is to become more powerful.

Make every effort to concentrate on starting the exercise with the Lats, Rhomboids and Rear Deltoids, so that you force them to do the work. Check out this word of advice if you want to develop muscle size and definition. Actually try to make a movement more difficult. With regards to the Pull Up, do all you are able to resist the downward momentum by lowering slowly but surely, to the count of 6. You should soon feel the burn even if you can do many more faster-paced efforts. The slow negative reps is going to engage way more muscle fibre and stop gravity and momentum limiting the effectiveness of your Latissimus Dorsi and Teres Major workouts.

Source: http://www.mensfitness.com/training/build-muscle/crank-out-more-pullups