Turn Your Rhomboids and Middle Traps Into A Pro Bodybuilder's Using These Powerful Pull Up Techniques

Make sure you (before you get into the heavier working sets of your gym routine) a number of warm up sets of the Pull Up (or a similar free weight movement) before going all out within your workout proper. Activate your brain and focus on commencing the exercise utilizing your Lats, Rhomboids and Lower Traps, so that you can force them to take on almost all of the work. Here is a great suggestion if you want to develop muscle size and definition. Consistently aim to make a workout tougher. Regarding the Pull Up, do all you can to fight the downwards acceleration by lowering slowly and gradually, taking at least 5 seconds. Do not be concerned should you get a fewer number of repetitions when employing slower repetition speeds. You actually enable your muscle fibres to work much more when you concentrate on the negative (eccentric action) of the Pull Up. It is the ultimate way to develop muscle size and definition quick.



For maximum muscle stimulation, aim to take about 2 seconds on the concentric (lifting) element of the Pull Up, and during the negative (eccentric) element of the activity (which is where muscle progress really starts) take around 6-10 seconds. You must employ your brain and nerve fibres, in addition to your Lats and Levator Scapulae, if you want to obtain the most out of this kind of basic multi-joint compound movement. Even if you plan to move the weight with maximum force production, remember to execute a number of warm up sets with a slower speed earlier on in your workout. This concentration on the musculature, as opposed to the load will enable you to get stronger in only a few power training sessions. To obtain the most out of any free-weight activity like the Pull Up, train in a fashion that causes your Back and Middle Trapezius to accomplish the work. Not momentum, gravity, or other groups of muscles.

A compound movement is one that places stress on several muscles to conduct the activity (for instance the Sissy Squat). Isolation movements focus on one specific muscle and tend to be helpful for correcting imbalances in strength and mobility.The program of resistance training suitable for the needs of the athlete seeking to increase poundages might be a combination of compound and lighter isolation exercises.

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